5 common mistakes new runners make – and how to avoid them

If you are a new runner you will want to avoid any of these common mistakes that can send you off track.

Whether your goal is to run your first 5k, improve your fitness, or just feel better in your body, you won’t want to let any of these common mistakes to hold you back.

Here are 5 of the most common mistakes I see new runners make – and what to do instead.

Mistake 1 – Starting Too Fast

You head out of the door full of motivation and take off at top speed. Only to be left gasping for breath after 30 seconds and feeling pretty rotten.

Sound familiar?

Most new runners start too fast, it’s totally normal and a very common mistake. We often think it only counts if we “go for it” and push ourselves. But all that does is lead to burnout within minutes and is a quick road to injury.

Try this instead: Slow down! You want to keep it conversational. A pace where you could have a good chat with someone. Starting with a gentle pace (even walking) helps build endurance and confidence.

Mistake 2 – Skipping Run/Walk Intervals

A lot of new runners believe that if they can’t run the whole time, they’re failing. This is just not true!

Using walk/run intervals is one of the best ways to build up your fitness and avoid injury, especially in the early stages.

Try this instead: Start with 30-60 seconds of running, followed by 1-2 minutes of walking. Repeat for 20 minutes. You’ll be surprised how quickly your running time increases.

Mistake 3 – Running Every Day

When you first start out, it’s tempting to throw yourself into it, especially when motivation is high. And you might think that the more running you do, the quicker you will progress.

But running is a high impact activity, and your body needs time to rest, recover and repair. Running every day as a new runner is one of the quickest ways to burn out or get injured.

You want running to be enjoyable, and something you can do for the long term, not just a few weeks.

Try this instead: Aim for 2–3 runs per week to start with. Combine this with walking, strength work, and rest days to build a balanced foundation

Mistake 4 – Skipping the warm up and cool down

I get it, you are excited to run and you just want to get out there!

But making sure you do a thorough warm will mean you will feel more comfortable when you run. Your muscles will be ready, things won’t feel so stiff and achy, and your body will be more prepared for the run.

A proper cool down will give your muscles time to relax and start repairing. Which means you are better prepared for your next run.

Try this instead: Always start with a warm up and end with a cool down. It doesn’t have to take long, and getting into the habit now will really help as you continue to run. Not sure what to do? Have a look at my essential warm up routine for runners.

Mistake 5 – Being Too Hard on Yourself

Not every run will feel great. And that’s okay.

Progress isn’t always linear, even experienced runners will have bad runs. But as long as you are being consistent and getting out there a bad run every now and then won’t slow your progress.

Try this instead: Make sure you celebrate the small wins. Ran for 5 minutes without stopping? Amazing. Got out the door even when you didn’t feel like it? Fantastic. Show up for yourself, and let progress come in its own time.

Ready to Start Running the Right Way?

If you are a new runner who has made some of these common mistakes, you’re not alone.

But instead of being hard on yourself, just try some of the little changes and see what a difference they can make.

And if you are ready to get running and want to learn more about my beginner running coaching options, do get in touch. Book your free, personalised health chat today and let’s talk about how to get you started – safely, effectively, and in a way that fits your life.