Common Mistakes New Runners Make and How to Avoid Them
Introduction
Starting a running routine can be an exciting but challenging experience. It’s easy to get caught up in the enthusiasm of a new activity, but there are a few common mistakes new runners make along the way. These mistakes can hinder progress, cause unnecessary frustration, and even lead to injury.
When I first started running, I made several mistakes that made running feel harder than it needed to be. Over time, through trial and error, I learned how to avoid these pitfalls, and my running became not only more enjoyable but also more sustainable.
When I first started running, I made several mistakes that made running feel harder than it needed to be. Over time, through trial and error, I learned how to avoid these pitfalls, and my running became not only more enjoyable but also more sustainable.
In this article, we’ll explore the most common mistakes new runners make and how you can avoid them to ensure your running journey is both fun and successful.
1. Not Setting Clear Goals
One of the biggest mistakes new runners make is not having a clear goal in mind. Without a target to aim for, it’s easy to lose motivation or feel like your running is going nowhere.
My Experience:
When I first started, I didn’t have a specific goal, which meant I was running inconsistently. Some weeks I would run a few times, while others, I didn’t run at all. I didn’t have a clear direction, and this lack of purpose made it difficult to stay motivated.
How to Avoid This Mistake:
Set clear, achievable goals that you can work towards. Whether it’s completing your first 5K or simply running three times a week, having a goal gives you something to focus on and measure your progress against. As you achieve your goals, you can adjust them to keep challenging yourself.
2. Running Too Fast, Too Soon
It’s tempting to go out and run as fast as you can, especially when you’re eager to make progress. However, running too fast too soon is one of the most common mistakes that leads to burnout or injury. Many new runners believe that every run should be a hard effort, but this approach can make running feel miserable.
My Experience:
Another example in the common mistakes new runners make (and one I did!) I would go out at full speed, thinking that was the way to improve. But this made running feel horrible, and I would dread my next session. It wasn’t until I learned about pacing that running became more enjoyable.
How to Avoid This Mistake:
Focus on building endurance first by running at a comfortable, conversational pace. Around 80% of your runs should be done at an easy pace. Save your harder efforts for specific workouts or race days. By pacing yourself properly, you’ll build stamina and avoid the common mistake of burning out.
3. Overeating After Runs
It’s easy to fall into the trap of thinking you can eat whatever you want after a run because you’ve “earned it.” However, overeating after runs can negate the calorie burn and slow down progress, especially if weight loss is one of your goals. Check out my article on running for weight loss where I explore this in more detail.
My Experience:
When I first started running, I would reward myself with food after every run. I thought that because I was exercising, I could eat whatever I wanted. Over time, I realized that this was holding me back from seeing the results I wanted.
How to Avoid This Mistake:
Be mindful of what you eat after a run. Focus on refueling with healthy, balanced meals rather than indulging in treats. It can help to have a general understanding of calories in versus calories out, especially if weight loss is your goal.
4. Not Pacing Yourself Against Others
It’s easy to compare yourself to other runners, especially when you see people passing you or running faster. This comparison can lead to frustration and might push you to run harder than you should, increasing your risk of injury.
My Experience:
At first, I would often feel like I needed to run as fast as those around me. But I learned that every runner is on their own journey, and comparing myself to others didn’t help my progress. It only made me more frustrated.
How to Avoid This Mistake:
Remember that running is a personal journey. Set your own goals and focus on your progress, not someone else’s. Everyone has different goals, fitness levels, and paces. Stick to what works for you, and don’t be discouraged by others.
5. Ignoring the Importance of Rest and Recovery
Many new runners think that more running means better results. While consistency is important, rest and recovery are equally crucial. Pushing yourself too hard without proper rest can lead to fatigue, injuries, and burnout.
My Experience:
In the early days, I thought I needed to run every day to improve, but I ended up feeling exhausted and injured. Over time, I learned that rest days were just as important as running days.
How to Avoid This Mistake:
Incorporate rest days into your routine. Listen to your body—if you’re feeling fatigued or sore, give yourself time to recover. Recovery allows your muscles to rebuild and grow stronger, ultimately improving your performance.
6. Skipping Warm-Ups and Cool-Downs
Skipping warm-ups and cool-downs is a common mistake that can lead to injury or prolonged soreness. Warming up prepares your muscles for the effort ahead, while cooling down helps your body recover.
My Experience:
I used to jump straight into my runs without warming up and often ended up with sore muscles or stiffness afterward. Once I started incorporating warm-ups and cool-downs, my recovery improved, and I felt better during my runs.
How to Avoid This Mistake:
Always spend a few minutes warming up before your run with dynamic stretches or a light jog. After your run, take the time to cool down by walking or stretching to help your muscles recover.
7. Not Tracking Your Progress
It’s easy to get discouraged if you’re not tracking your progress. Without keeping a record, you might feel like you’re not improving, even though you are.
My Experience:
When I started tracking my runs through apps like Strava, I could see my progress over time. Seeing improvements in my distance, pace, and consistency kept me motivated.
How to Avoid This Mistake:
Keep a log of your runs, whether through an app, a journal, or a fitness watch. Tracking your progress will allow you to see improvements and help you stay motivated, especially on days when you feel like you’re not making progress.
8. Not Finding a Community
Running can feel like a solitary activity, but finding a community or support system can make a huge difference in your motivation and enjoyment.
My Experience:
When I got involved in Parkrun, the community aspect helped me stay consistent and motivated. The challenges and milestones, like completing 50 Parkruns or doing Parkrun tourism, made running fun and gave me new goals to aim for.
How to Avoid This Mistake:
Find a local running group, participate in Parkruns, or join online communities where you can share your progress and support others. Being part of a community makes running more enjoyable and provides accountability.
Conclusion
Starting a running journey is exciting, but it’s easy to fall into common mistakes that can make progress more difficult or less enjoyable. By setting clear goals, pacing yourself, avoiding comparisons, and giving your body the rest and nutrition it needs, you’ll set yourself up for success. Remember, running is a long-term journey, and with the right mindset and approach, you’ll see the progress you’re looking for while enjoying the process.
