Starting to run is one of the most empowering things you can do for yourself.
That first jog around the block will likely light a fire within you. But for every euphoric finish line crossed by a newbie, there's a story of someone sidelined by shin splints, burnout, or just plain training frustration.
New runners are full of heart, I know I was, when I first started! They're eager to chase miles, PRs, and that runner's high. But enthusiasm without smarts can lead to mistakes that turn "I love this" into "Why did I think this was a good idea?".
I've made 'em all myself, from blasting too fast too soon, to scrolling Strava envy-fests that can kill my vibe.
The good news is that most mistakes are avoidable with a bit of know-how, and help fro your favorite shoe-tuber. Think of this article as your cheat sheet to running smarter, not harder. It's pulled from years of trial and epic error.
So, whether you're here because you're lacing up for the first time or dusting off those sneakers after a long hiatus, here are the top 10 mistakes to avoid, and keep the joy alive.
1. Buying the Wrong Shoes
Grabbing the flashiest pair off the shelf? Or worse, dusting off those old gym kicks or Converse from the wardrobe? Big nope. Ill-fitting or mismatched shoes can lead to blisters, knee pain, shin splints, plantar fasciitis, and a quick exit from the sport.
Not all shoes are built for the repetitive impact of running. Cheap ones flop, and even pricey hype ($200+ "must-buys") won't save you if they don't match your gait.
How to avoid it
Head to a specialty running store for a proper fitting. They'll analyze your gait, foot type (neutral, overpronator?), and stride to nail the right support. Don't chase the most expensive or prettiest pair.
Mid-range done right wins every time. Replace every 400-500 miles, or when the cushion feels flat.
My current beginner go-to is the Saucony Hurricane 24 (review here, or video here). It's cushioned like a cloud, forgiving for new legs, has support built in, and versatile for a range of paces.
With solid shoes underfoot, the real trap hits. You blast off like it's a race every time.
It's exhilarating at first, but you hit a wall by mile two, moving straight into your anaerobic HR zone, bonking, and spiking injury risk and killing motivation when you crash.
Your aerobic system's still building; hammer every run, and you'll stall out.
How to avoid it
Adopt the "talk test" for easy pace. If you can't chat in full sentences, slow downâyes you can chat to yourself now and then to test this if you don't have a running buddy.
That's your 80% of weekly miles right there, conversational and chill.
Build with run-walk intervals (1 minute run, 1 minute walk), gradually upping the run time. Save the hard efforts for that 20%, I remember my early days when ego got me gassed on a 3-miler. Now, I preach patience because it's the foundation of longevity.
Jumping straight into strides without prep will cause your muscles to revolt with pulls or cramps. Same for blowing off that post-run stretch as tightness will build up fast. Cold joints in the cold is a recipe for regret.
How to avoid it
Spend 5-10 minutes on dynamic warm-ups, like 'arm circles', 'leg swings', 'high knees', 'butt kicks' will help you ease into your first kilometer super relaxed. It's part of the ritual.
Then cool down with walking and static stretches (hold 20-30 seconds per group).
Try and make stretching a non-negotiable, like coffee in the morning.
Pro tip: Foam rolling post-run feels like a mini massage and speeds recovery. If you're in your 40s like me, this is non-negotiable, trust me.
4. Ignoring Hydration and Fuel
You wouldn't drive a car without proper gas, yet newbies often run on empty. They mistake thirst for "just tired". Dehydration sneaks up, zapping energy and performance. It can be especially sneaky in dry winter air.
How to avoid it
Sip water throughout the day, not just pre-run. For runs over 45 minutes, pack a gel or banana. I carry a handheld flask on longer outings.
5. Overtraining Without Rest Days (or Ramping Too Quick)
That "every day is leg day" vibe, or jumping from 10 to 30 miles overnight will lead to burnout, stress fractures, or shin splints. Your body needs time to adapt.
Excitement is great, but unchecked it's a sideliner.
How to avoid it
Follow the 80/20 rule. 80% easy, 20% hard.
Schedule at least one full rest day weekly (light walks are OK, but no runs), and use the 10% rule for mileage bumps. Add no more than 10% weekly (or less if you're low-volume, like 2 miles on a 10-mile base).
Avoid back-to-back runs early on and track your progress with a tool like Strava. When fatigue hits, listen to your body. Early on, I ignored a nagging achilles and paid with two weeks off running.
Lesson: Rest is part of running. Cross-train with yoga, cycling, or weight training, if you itch to move on days off.
