8 Common Running Mistakes – And How To Avoid Them
Starting out with running is exciting, but it’s easy to fall into a few common traps along the way. Whether you’re eager to see fast results or just getting used to the routine, bad habits can sneak in and slow you down – or worse, lead to injury.
The good news? With a little awareness you can avoid these pitfalls, keep making progress, and stay injury-free while enjoying the journey.
Let’s take a look at the most common running mistakes beginners make – and how to avoid them.
Starting too fast
It’s completely natural to feel excited when you start running. You’re full of energy and raring to go! But all that enthusiasm can sometimes lead you to push yourself a little too hard. Whether it’s aiming to run longer distances or trying to keep up with faster runners, going all-out too soon can quickly lead to burnout. Or worse – injury.
Solution
Instead of starting at full speed, ease into your new running routine. Begin with shorter runs at a comfortable pace, allowing your body to adapt, and over time you can gradually increase the duration and intensity. Think of it as a marathon – not a sprint – and focus on consistency. Trust us, your body will thank you!
Explore more running tips for beginners.
Running with poor form
When you're new to running, it’s easy to focus on just putting one foot in front of the other. Running is running, right? Not quite! Poor running form can hold you back and lead to discomfort or injury over time. From slouching to overstriding, running form mistakes can put unnecessary strain on your muscles and joints.
Solution
Focus on your posture and the mechanics of your stride. Keep your head up, your shoulders relaxed, and your arms swinging naturally by your sides. Aim for a slight lean forward from your ankles (not your waist), and try to land with your feet directly underneath your body, rather than reaching too far ahead with each step. If you’re unsure about your form, consider getting a quick check from a running coach or even a more experienced runner. Small tweaks to your form can make a huge difference.
Skipping warm-ups and cool-downs
Warming up and cooling down can feel like unnecessary extra tasks pre- and post-run. But skipping these crucial steps can leave your muscles tight, increase your risk of injury, and slow down your recovery.
Solution
Always take a few minutes to properly warm up before heading out and to cool down after you’ve finished your run. Start with dynamic stretches, like leg swings or lunges, to get your muscles ready, and spend a few minutes post-run doing some static stretches to help relax your muscles and improve flexibility. Your body will thank you, and your recovery will be much faster.
Ignoring pain or discomfort
It’s tempting to push through discomfort when you're determined to reach your goals. But ignoring pain – whether it’s a sharp twinge or a dull ache – can lead to serious injury down the line. Running through pain may seem like you’re being tough, but in reality, it could set you back for weeks – or even months.
Solution
Listen to your body. If you feel pain, stop and assess whether it’s something that needs attention. Rest, ice, and see a healthcare professional if needed. Remember, it’s better to take a few days off to recover than to keep running through an injury – otherwise, you might end up needing a lot more time off in the future!
Wearing the wrong shoes
Wearing the wrong shoes for running can wreak all sorts of havoc – from blisters and shin splints to joint pain and stress fractures. Many beginners don’t realize that not all sneakers are created equal – what works for walking or casual use might not be suitable for running.
Solution
Invest in a good pair of running shoes that fit well and suit your specific running style. If you’re unsure, consider getting a gait analysis at a running store to work out your foot type and find shoes that offer the right fit and support. Proper footwear is essential for reducing the risk of injury and making your runs more comfortable.
Check out our guide on how to choose the right running shoes for more useful tips.
Neglecting hydration and nutrition
Running can be demanding on your body, and if you’re not properly fueled and hydrated, it can affect your performance and recovery. Beginners often forget to prioritize hydration and nutrition, but your body needs the right fuel to keep going and to recover afterward.
Solution
Drink plenty of water before, during, and after your run to stay hydrated. Before your run, make sure to eat a balanced meal full of carbohydrates for energy and protein for muscle recovery. Afterward, refuel with a post-run snack or meal to help replenish lost nutrients and support muscle repair.
Overtraining
It’s easy to get carried away with running, especially when you start to see progress and want to keep improving quickly. But running too often, or pushing your body too hard without enough recovery, can lead to fatigue and injury.
Solution
Follow a balanced training schedule and give your body time to recover between runs. If you're new to running, aim for at least one or two rest days each week. This will help prevent overuse injuries, give your muscles time to repair, and keep you feeling healthy and motivated for your next run.
Setting overly ambitious goals
Whether it's running a marathon in your first few months or aiming for a fast 5K time right away, setting overly ambitious goals can lead not only to injury, but to frustration and burnout when progress doesn’t happen as quickly as you'd like.
Solution
Set realistic, achievable goals based on your current fitness level. Start with smaller milestones, like running a mile without stopping or completing your first 5K. As you hit these goals, you’ll build confidence and motivation to keep pushing yourself – and you can gradually set more ambitious targets.
Ready to get started?
To kickstart your running journey, consider using a running app like FunRun to help you plan, track, and stay motivated.
FunRun is a beginner-friendly running app that makes running fun! Our running adventures are designed around small, realistic goals to help you hit the ground running – without overdoing it. We’re here to help you build confidence, stay injury-free, and make steady progress toward your running goals.
