8 Mistakes New Runners Make

A new year is the perfect time to start making new resolution plans. Running can be easy to start and doesn’t require a lot of equipment. All you need is a good pair of shoes, comfortable clothes and a plan. As simple as running can be, there are a lot of common mistakes new runners make.

Many of those mistakes come from the excitement of something new. You shouldn’t just jump right in without knowing what it takes to establish a good routine. Avoid these 8 mistakes that new runners make to ensure you have a successful running career.

1. Invest in good running shoes

Who do you think would run faster, someone with cowboy boots or someone with Brooks Glycerin running shoes? The right running shoes can make a huge difference, especially if you are new to the sport. Take the time to do the research and find out what works for your feet. This common mistake happens before you even start your first run.

2. Listen to your body

Even if you aren’t a complete beginner, it’s a common mistake to push through an injury or to have the mindset that you need to run every day. Rest days are just as important as any run you will go on and not listening to your body is the quickest way to get an injury. Do yourself a favor, avoid this common mistake and take a rest day so you can thrive instead of just survive.

3. Stretching and warm up before and after a run

This is a common mistake even for the most avid runners. A good visual that was explained to me was to imagine a piece of gum. If you try to pull on it without chewing it, it will easily break into pieces. But if you chew it first, it will get flexible and stretch pretty far. Just like your muscles, they need to be stretched and warmed up so they don’t get strained and you can stay flexible. It’s worth the extra 10 minutes to stretch and warm up so you can avoid this common mistake.

4. Doing too much too soon

If you go from doing nothing to trying to PR your mile or run a 10k, you will get a big reality check. Not even the most expensive shoes will fix this common mistake. Doing too much too soon can cause shin splints, stress fractures and muscle strains just about everywhere on your body. If your goal is to get in a few miles everyday, it needs to be a gradual build up.

5. Not drinking enough water

There is a fine line between not drinking a lot of water before a run so you don’t get a cramp and not drinking enough water and getting dehydrated. A good rule I try to follow is to drink 2-3 cups 1 hour before my run. This is enough for me to stay hydrated without having to go to the bathroom during my run. It’s also important to drink water after you finish your run and a good indicator is checking how dark your urine is. The darker the color the more your body is dehydrated and the more fluids you need to fully replenish yourself.

6. Comparing yourself to others

For some, this common mistake can be the hardest to avoid. Watching someone on social media run a 6 minute mile without a sweat or reading about a pro ultra runner who set another course record. We work so hard and yet feel like we fall short because we compare ourselves to someone faster, stronger and more fit. At the end of the day, there will always be someone faster than you and no matter how successful your running career, you will always want to be better. And that urge to be better is all you need because everyone is different. Enjoy your running journey and run your own race with your own goals.

7. Not focusing on running form

If you are new to running, this might be something you wouldn’t think about. Being efficient in your running form will not only make your running career last longer but help you run faster with less effort. Rather than focusing on running as fast as you can to get faster, focus on these key points to good running form: body posture, foot strike position, breathing and cadence. The better your body mechanics are, the more balanced you will be and the less chance of fatigue and injuries from muscle overuse.

8. Starting out too fast

This running mistake goes with #4, trying to do too much too soon and is more specific to runs that are slightly longer. The beginning of a run or race might be the most important part other than crossing the finish line. It will determine how the rest of the run will be. If you start out too fast, your muscles will burn up all your energy and you won’t have enough to finish. Your goal should be to slowly build up your speed throughout your run and try to hit negative splits. This mistake especially happens when trying to keep up with someone faster than you. If this happens, refer to mistake #6 and don’t compare yourself to others.

Did you experience any of these common running mistakes? What are some common mistakes you overcame when you first started running? Do you still make the same running mistakes?