10 Common Mistakes New Runners Make (That You’re Probably Making)
New runners, it’s rare to find one who isn’t making every mistake in the book. SO REST EASY, mistakes are apart of the process. You only know what you know, right? Whether you're just starting out on your running journey or you're getting back into it after a break, not knowing the how to put your strongest foot forward is normal. But fear not, because today we're diving into ten mistakes new runners make, and how to turn those oopsies into opportunities for growth.
Common New Runner mistake #1: Doing Too Much Too Soon
If you don’t know where you are, how are you supposed to start where you are? THAT is precisely why so many new runners jump into the deep end and spend the first four weeks thinking struggling as much as they are is normal. Start small. There are so many different couch to 5K or become a runner in 8-week programs out there. (In need of a plan? CLICK HERE to download my free Couch to 5K plan with audio guided runs.) The best plans start with shorter workouts to help you learn how to sit with discomfort and boredom before building mileage and time on your feet.
EVERYONE is different so remember, just because a plan says 8-weeks doesn’t mean that’s how long it will take you. Give yourself permission to repeat weeks or take more time with a training plan.
Common New Runner Mistake #2: Going Too Hard, Too Fast
Another classic new-runner error: sprinting out the gate like a bat out of hell, only to crash and burn halfway through your run. Trust me, I've been there, done that, and learned the hard way that SLOW, strong, and steady is the secret to enjoying running. Running is a marathon, not a sprint (well unless you're actually sprinting, but you get the idea). Pace yourself, listen to your body, and remember that your first few weeks as a new runner is all about doing what you can to keep your heartrate low. That means giving yourself permission to take walking breaks between your slow conversational pace jogs.
Common New Runner Mistake #3: Ignoring the Power of Rest Days
Repeat after me: rest days are not a sign of weakness, they are non-negotiable. It’s easy to want to keep the momentum up and get some form of movement in every day but rest days are crucial for allowing your body to recover and rebuild. So instead of pushing through and risking burnout and overexercising, embrace the rest day. PROMISE ME you will take one complete rest day a week.
Common New Runner Mistake #4: Neglecting Your Hydration and Nutrition
You wouldn't drive your car on an empty tank of gas, would you? So why would you expect your body to perform at its best without proper fuel and hydration? Many of us were raised to think that sugary sports drinks are the enemy but sugar in sports drinks serve an important role in hydration. Sugar is NOT the enemy. When it comes to hydration, pre-run and post-run hydration are just as important as mid-run hydration. There are no rules, just exploration. The same goes for fueling. Try not to go into runs fasted, always have something. Even if that something is half a banana or a spoonful of nut butter. And don't forget to refuel post-run with a delicious snack or meal to help your muscles recover and rebuild stronger than ever. Trust me, your body will thank you later!
Common New Runner Mistake #5: Comparing Yourself to Others
Let's talk about the comparison trap. It's all too easy to get caught up in the Instagram or TikTok comparison game where you compare what you’re doing to other runners. Whether it’s how far you’re running, your pace, or how you improve, comparison is natural. We as human beings are always trying to make meaning of things by putting them into different categories. But your journey is yours and yours alone. Learning how to embrace your unique strengths and find a way to celebrate your victories (no matter how small) is the secret to longevity with running. And remember, progress isn’t linear.
You’re never getting the full picture on social media so if an account is making you doubt yourself or feel like you’re not doing enough (or worse, not good enough), mute them and focus on your personal best.
Common New Runner Mistake #6: Caring Too Much About What Others Think
Do you ever feel self-conscious and write scripts for strangers who see you running? I want to introduce you to the word self-objectification. Self-objectification means seeing yourself as an object based on looks rather than as a whole person. Being seen running can feel intimidating and embarrassing. But there’s nothing to be embarrassed about! If you ever find yourself self-objectifying, try to simply say it’s ok to feel self-conscious. I am doing something hard. Then smile and focus on what you’re running towards. Put your attention and focus onto something else.
Whether you're a seasoned marathoner or just starting out, running is about YOU and nobody else. Learning how to change the way you think and feel about yourself isn’t something you can do by simply saying “ditch the haters” or “run with confidence knowing that you're a badass babe who's owning her journey like a boss”. It takes work. You have to get curious about what you believe to be true about yourself and why you think others are judging you. So be kind to yourself, you’re doing something really hard.
Common New Runner Mistake #7: Neglecting the Chafe Cream
Ah, the dreaded chafe: the silent enemy of runners everywhere. But fear not, my friends, because chafe cream is here to save the day! Don't make the mistake of hitting the road without slathering on a generous amount of this magical potion to protect those delicate areas from painful friction. Trust me, your thighs will thank you later. IF YOU LOVE IT, LUBE IT. My favorite chafe cream is Mega-Babe or Goldbond Friction.
Common New Runner Mistake #8: Overdoing It on the Running Days
Not everyone can handle back-to-back running days. While some runners thrive on a daily dose of pavement pounding, others need a bit more rest and recovery to keep those legs feeling fresh and fabulous. So listen to your body, mix in some cross-training (cross-training is aerobic/cardio workouts that work complimentary running muscles. Things like swimming, cycling, elliptical, etc.) or rest days as needed, and remember that there's no shame in taking a break when you need it. EVERYONE is different so if running 2-3 days a week is what helps you stay injury free, that’s more than enough running.
Common New Runner Mistake #9: Skipping the Strength Work
Running isn't just about putting one foot in front of the other. It also requires a strong, resilient body to handle the pounding and strain that running puts on our bones, joints, ligaments and tendons. So don't make the mistake of neglecting your strength training! Ideally, runner specific strength work that targets flexibility, mobility, stability, and strength so that you prevent injuries and can crush those miles with ease. In need of runner specific strength plans? CLICK HERE to subscribe to Coach Amanda’s Strength spaces with other 100 strength and yoga videos.
Common New Runner Mistake #10: Getting Lost in the Rabbit Hole of Articles and Lists
Ah, the endless abyss of running advice: one minute you're searching for tips on proper form, and the next you're knee-deep in a debate over the best brand of running socks. Sound familiar? Listen, there is SO MUCH advice online. Fight the urge to read too many articles and lists that only serve to confuse and overwhelm you. Instead, trust your instincts, seek advice from reliable sources, and remember that sometimes less is more when it comes to running wisdom. Running is a learn-by-doing activity. It’s ok to make mistakes.
So there you have it Gang members: 10 common mistakes new runners make, and how to work through them. It’s ok to be a beginner and it’s ok to feel like you don’t know what you’re doing. You’re going to make mistakes along the way. It’s not the mistakes that define you, but your willingness to learn from them that will help you most.
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