How to Avoid Mistakes

Many new runners make mistakes that could hinder their progress. By being aware of common pitfalls, they can set themselves up for a more successful experience if they’re new to running.

Many small but important details can make or break your running, from wearing the wrong shoes to skipping warm-ups. With the right knowledge, you’ll avoid common mistakes and run safely.

1. Starting Too Fast and Too Soon

They get excited and push themselves too hard in the beginning. They run too fast, too far, or too often, leading to shin splints and knee pain. Progress happens through consistency, not intensity. Smart runners start slow and let their bodies adapt.

• Follow the “Couch to 5K” plan (a mix of walking and running).
• Use the “talk test”—if you can’t speak in short sentences, slow down.
• Increase distance by no more than 10% per week to avoid overuse injuries.

🔗 Related: Running Plans

2. Starting Without a Plan

Never underestimate the power of a structured training plan! A clear plan gives you direction and keeps you motivated. It outlines exactly what workouts to do, when to rest, and how to track improvements.

3. Setting Realistic Goals

Try setting SMART goals—ones that are Specific, Measurable, Achievable, Relevant, and Time-bound.

For example, start with a small, realistic target like running non-stop for 5 minutes. Once you hit that, slowly increase your time (maybe to 7 or 10 minutes) to keep making progress and seeing real improvement over time

4. Choosing the Wrong Gear

Proper footwear and moisture-wicking apparel keep you comfortable mile after mile while reducing any injury.

✔ Absorbs impact (preventing shin splints and joint pain)
✔ Corrects your stride (if you overpronate or supinate)
✔ Lasts longer (quality shoes maintain cushioning for 300-500 miles)

• Arch Type: Identifying whether one has high, medium, or low arches helps select the right shoe type.
• Running Style: Some runners land on their heels, while others are forefoot strikers. Choosing shoes that accommodate these styles can enhance performance.
• Try Before Buying: A proper fitting session, preferably at a specialty store, can help find the best option.

5. Overlooking Warm-Up and Cool-Down

Skipping warm-ups and cool-downs might work, but you’re risking damage.

Your 5-Minute Dynamic Warm-Up

• Leg Swings (front/back and side-to-side) – 10 each leg
• Walking Lunges with Twist – 10 steps
• High Knees – 20 seconds
• Butt Kicks – 20 seconds
• Skips – 10 reps

Cooling down is just as important as warming up. It helps the body transition back to a resting state and reduces muscle soreness.

Techniques for cooling down should include:

• Stretching involves holding stretches for 15-30 seconds and targeting major muscle groups, such as the quads, hamstrings, and calves.
• Walking: A slow-paced walk for 5-10 minutes lowers heart rate.

6. Ignoring Pain and Discomfort

Beginners believe pain is just part of the process—something to “push through.” But ignoring your body’s warning signals can turn minor discomfort into serious injuries that sideline you for weeks or months.

Know the Difference: Good Pain vs. Bad Pain

Normal (Good):

• Muscle fatigue during a tough run
• Mild soreness 24-48 hours after (DOMS)
• Heavy legs as you build endurance

Warning Signs (Bad):

• Sharp or stabbing pain (especially in joints)
• Pain that worsens during a run
• Swelling, tenderness, or pain that lingers for days

Common Trouble Spots & What They Mean

• Knees: Often linked to weak glutes or overstriding
• Shins: Usually a sign of increasing mileage too quickly
• Hips: Frequently caused by tight flexors or imbalance

When to Seek Medical Advice

When specific symptoms arise, consult a healthcare professional. If pain interferes with daily activities or running routines, seek advice.

7. Poor Hydration and Nutrition

One of the biggest mistakes new runners make is not paying enough attention to what they eat and drink. Running on an empty stomach or without proper hydration can leave you feeling sluggish, dizzy, or even lead to painful cramps mid-run.

If you’re not hydrated, your performance suffers, and recovery takes longer. And if you’re not eating the right foods, you might hit a wall halfway through your run.

Here’s how to fix it:

Hydration: Drink water throughout the day, not just right before your run. If you’re running for more than 45 minutes, consider sipping on an electrolyte drink to replace lost minerals.

Pre-run fuel: Eat a light, carb-rich snack (like a banana or toast with peanut butter) about 30-60 minutes before running. Avoid heavy, greasy foods that can cause stomach issues.

Post-run recovery: Within 30 minutes after your run, refuel with a mix of protein (for muscle repair) and carbs (to replenish energy). A smoothie, yogurt with fruit, or a turkey sandwich are great options.

Nutritional Needs for Endurance

The 3-2-1 Rule of Runner Nutrition

(Because percentages are confusing when you’re lacing up your shoes!)

1. Carb-Loading Done Right

→ Pre-Run (30–90 mins before):

Quick fuel: Banana, toast with honey, or oatmeal
Avoid fiber/fat (slows digestion when you need fast energy)

→ During Runs >60 mins:

30–60g carbs/hour (1 gel or 16oz sports drink = ~25g)

2. The Recovery Window

• First 30 mins post-run: Chocolate milk or yogurt + fruit
• Next 2 hours: Balanced meal with 3:1 carbs-to-protein
→ Example: Grilled chicken + sweet potato + veggies

3. Fats for the Long Haul

Add 1–2 thumb-sized portions of healthy fats to meals
→ Avocado in your post-run salad
→ A handful of nuts as an afternoon snack

8. Neglecting Rest and Recovery

The Role of Sleep in Recovery

Sleep is crucial for muscle repair and overall physical health. During deep sleep, the body releases growth hormones that aid in recovery. Insufficient sleep can lead to fatigue, decreased performance, and a higher risk of injury.

New runners should aim for 7-9 hours of sleep each night. Creating a bedtime routine can help improve sleep quality. This could include minimizing screen time, maintaining a comfortable sleep environment, and practicing relaxation techniques.

Persistent fatigue, irritability, and difficulty concentrating are signs of inadequate sleep. Recognizing these signs is essential for making necessary adjustments to improve rest.

Active Recovery and Its Benefits

Active recovery is all about moving just enough to help your body bounce back stronger.

✔ Boosts circulation to flush out lactic acid
✔ Reduces stiffness better than complete rest
✔ Maintains routine without overtraining