The 10 Biggest Mistakes Beginner Runners Make (And How to Avoid Them)
- 2 days ago
- 4 min read
Every year after watching the London Marathon, thousands of people decide it’s time to lace up their trainers and start running.
It’s inspiring.
It’s motivating.
And sometimes… it’s slightly painful.
Because while running is one of the simplest sports to start, beginner runners often make the same mistakes that lead to frustration, injuries, or giving up too soon.
The good news?
Most of these mistakes are easy to avoid once you know what they are.
Every year after watching the London Marathon, thousands of people decide to lace up their trainers and start running. If you’re completely new, you might also want to read my guide on how to start running if you’ve never run before.
If you're brand new to running, you might also want to read my guide on how to start running if you’ve never run before, which explains how to build your running habit safely.
But first, here are the 10 biggest beginner running mistakes.
1. Running Too Fast
This is easily the most common mistake.
New runners often feel they need to run hard every time they go out. In reality, most running should feel comfortable and controlled.
A good rule of thumb:
You should be able to hold a conversation while running.
If you’re gasping for air after 30 seconds, slow down.
Even experienced runners complete about 80% of their runs at an easy pace.
2. Doing Too Much Too Soon
Running places new stresses on your body, especially your:
bones
tendons
ligaments
muscles
Your cardiovascular fitness often improves faster than your joints and tendons adapt, which can lead to injuries like shin splints or Achilles issues.
Build your mileage gradually and give your body time to adapt.
Your future self will thank you.
3. Running Every Day
More running doesn’t always mean better results.
When you’re starting out, running three times per week is usually the sweet spot.
This gives your body time to recover and rebuild between sessions.
Rest days aren’t laziness.
They’re part of the training plan.
4. Wearing the Wrong Running Shoes
Your feet hit the ground thousands of times during a run, so your shoes matter.
Many beginners make one of these mistakes:
Buying the cheapest pair they can find
Choosing shoes purely based on style
Wearing old gym trainers that have lost their cushioning
If possible, visit a running shop where experts can help you find the right fit.
Comfort is far more important than brand or colour.
5. Skipping Warm-Ups
Heading straight out the door and sprinting down the street isn’t the best idea.
A simple warm-up prepares your muscles and joints for the work ahead.
Try this before running:
5 minute brisk walk
Light dynamic stretches
Gentle jogging
It takes a few minutes but can help prevent injuries.
6. Ignoring Strength Training
Running alone doesn’t strengthen every muscle you need.
Weak hips, glutes, and core muscles can lead to poor running form and injuries.
A few simple exercises a couple of times per week can make a big difference:
Squats
Lunges
Planks
Glute bridges
The good news is you can do most of these at home with no equipment.
7. Not Following a Training Plan
Without a plan, many runners fall into the trap of running randomly.
Some days they run too far.Other days they push too hard.
A structured programme removes the guesswork.
Many beginners now use apps like Runna, which create personalised training plans and guide you through each run with audio coaching.
Read my latest article on Runna
It’s like having a running coach in your ear reminding you when to slow down.
8. Comparing Yourself to Other Runners
Social media can make it look like everyone else is running marathons every weekend.
In reality, every runner is on their own journey.
Comparing yourself to others can quickly drain motivation and confidence.
Instead, focus on your own progress.
If you ran for five minutes longer than last week, that’s a win.
9. Not Fueling or Hydrating Properly
Running burns energy, and your body needs fuel to perform and recover.
Beginners sometimes forget simple things like:
drinking enough water
eating balanced meals
allowing recovery time
You don’t need complicated sports nutrition when starting out.
Just focus on regular meals and staying hydrated.
10. Expecting Instant Results
Running fitness takes time to build.
In the early weeks you might feel slower or more tired than expected. That’s completely normal.
Stick with it.
Within a few weeks many runners notice:
improved fitness
better energy levels
stronger legs
improved mood
Consistency always wins.
The Good News About Beginner Runner Mistakes
Here’s the encouraging part.
Almost every experienced runner has made these mistakes at some point.
The difference is that they learned from them and kept going.
Many runners who begin with short jogs around their neighbourhood eventually find themselves dreaming about races like the London Marathon. I wrote more about how races like this inspire people to start running in my article on why the London Marathon inspires so many runners.
It all starts with that first run.
Quick Beginner Running Checklist
If you want to avoid most beginner mistakes, follow these simple rules:
✅ Run three times per week
✅ Keep most runs slow and comfortable
✅ Increase distance gradually
✅ Wear comfortable running shoes
✅ Add simple strength exercises
✅ Follow a structured plan like Runna
Do those things consistently and you’ll build a strong running habit.
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