5 Mistakes New Runners Make

So, you’ve decided to take that leap of faith and try running? That’s great! Every runner, no matter how established they are, was once new to the sport. This can also mean that although there’s always that initial excitement, new runners often get nervous about the proper way to get started. While there’s thankfully a plethora of information out there, it can also be overwhelming, leading to some common mistakes that a new runner will make. Here are just a few of them, and tips on how to help avoid them!

 

  1. Running in the wrong shoes

 

Let’s face it, it can be easy to get distracted by the latest running shoe trend, or the newest color. Even a shoe that your best friend, who’s been running for years, swears will work for you, could potentially lead to improper form and even injuries. Your shoes will always be one of the most important aspects of your time spent running, so it’s best to start off on the right foot. (Hello, puns!)

 

Taking the time to visit a local running specialty store can make a world of difference. There, they can analyze your gait, and give you a few recommendations on specific shoes and brands that will work best for you. Most places will even let you test out the shoes for a certain amount of time, allowing for greater flexibility while you search for your perfect match.

 

  1. Trying to pile on the miles too quickly

 

Trust me, I get it. You’re excited to hit the road and see what you’re made of. But as the saying goes, Rome wasn’t built in a day. Trying to run too much, too soon, can lead to injuries, burn out, and the temptation to toss those brand new shoes out the window in frustration.

 

In the beginning, less will always be more. You’ll have plenty of time to gradually increase your mileage as the days and weeks progress. Starting with a simple run/walk method is always a great way to introduce your body to the impact of running. For example, you can run for 1 minute, then walk for 4 minutes, and repeat that for 30 minutes, or until you’ve hit a mile. Even with walking sections included, you’ll be surprised by how far and fast the distance adds up!

 

Joining a run group or following a training plan are also perfect ways to ease into it. Training plans can also be modified to suit your needs, like if you’re feeling extra sore one day, or just want to add in another rest day instead. Run groups are also a fun way to meet new people who can provide encouragement and endless support, especially if you tend to be a solo runner.

 

  1. Not paying attention to your form

 

It should be just as simple as putting one foot in front of the other, right? Well, yes and no. While each runner has their own unique running form, there are a few key things to keep in mind that can help fight fatigue, prevent injuries, and keep your runs from feeling overly hard.

 

Avoid staring straight down at your feet. This can cause your head and shoulders to slump forward, leading down to your legs becoming tired and feeling heavy. Keeping your eyes up and a few feet in front of you will also help you spot that upcoming uneven section in the road that you may have otherwise missed and tripped over. Along with that, keep your arms and shoulders relaxed, but your spine straight. Tightening them will again have that trickledown effect, causing your legs to work unnecessarily harder.

 

Try to avoid overstriding. Unless you’re sprinting the 50 yard dash, focus on taking shorter steps more often. This helps keep the rest of your body aligned with your legs and improves your efficiency.

 

  1. Not fueling properly

 

Have you ever tried to do something active on an empty stomach? More often than not, you just feel sluggish and things feel harder, right? Running, even the easy miles, demands a lot from your body. Your body needs energy to help fight fatigue and keep you going at your best.

 

This doesn’t mean you need to eat a four course meal before every run. Simple carbs, like a piece of toast or bagel with peanut butter (my go to pre-race food!) will do just fine, especially if your run is on the shorter side. Longer runs can benefit from carrying some form of hydration and a gel with you, for additional fueling during the run itself. I personally love gummy bears on a long run!

 

Once your run is done, however, your fueling doesn’t stop there. The first hour after your run is is the most important to help your muscles recover. Try to eat a light meal or snack to kick start your recovery process and help ensure you’re prepared to dive into your next training session.

 

  1. Comparing yourself to others

 

Look, we’re all guilty of it. We see those runners on social media who crank out 40-50 miles a week, at seemingly effortless paces, while we sometimes struggle to get through as little as 2-3 miles. It can be mentally defeating and make you want to just call it quits. But trust me, it will get easier, you’ll get stronger, and while you’ll still inevitably have those harder days, they will eventually become less frequent.

 

No two runners are at the same spot in their running journey. Your running journey is just that…yours. You can continue to support those well-established runners, while celebrating your own wins at the same time. Just keep showing up and doing the thing. I’m cheering for you!

 

Happy running!

 

Tanya Koneczny

Follow Her on: Instagram 

Favorite Grandma’s Marathon Memory: My first ever Grandma’s event in 2015, the Garry Bjorklund half, when it rained the entire time. I got to see my family cheer me on along the course, even in the rain, and I ended up with a half-marathon PR.

Quote that guides, inspires, or embodies your training, racing, or life: Whether you think you can or you can’t, you’re right.

A Song that must be on your running playlist: Brave by Sara Bareilles

Favorite post-race beverage: Coffee cooler from Caribou Coffee

Reason you absolutely won’t run outside: Zombies or Sharknado.

2025 running goal: Run half marathon #30!