5 Things New Runners Get Wrong — And How to Avoid Them
Starting your running journey is so exciting - but it can also be overwhelming. You’re learning a new skill, navigating the weird aches and pains, and trying to build a habit that actually sticks. And while I wish every new runner had a coach or bestie cheering them on from day one, most of us learn through trial and error.
Let’s skip the “error” part, shall we?
Here are five common mistakes I see new runners make - and how to avoid them so you can run smarter, stronger, and more consistently.
1. Wearing the Wrong Shoes
The Mistake: Buying shoes because they’re cute or trendy - not because they’re right for your body.
The Fix: Go to a local running store and get fitted. Fleet Feet and ASICS stores are two of my favorite recommendations. And yes, it makes a difference. Your shoes should support your foot type, running style, and mileage. Good shoes prevent injury and make running feel better - period.
2. Running Too Fast, Too Soon
The Mistake: Thinking every run needs to be a personal best.
The Fix: Slow down. Seriously. Most runs should be at a conversational pace (yes, even if that means walk/run intervals). You’re building endurance, not sprinting to burnout. Use the talk test - if you can’t speak in full sentences, you’re going too hard.
3. Skipping Fuel & Hydration
The Mistake: Not eating enough before or after runs, or underestimating how important hydration is - especially in warmer climates.
The Fix: Think of your body like a car. It needs fuel to go the distance. Eat a carb-based snack before a run and get protein + carbs after. Hydrate throughout the day - not just during workouts. Your energy, recovery, and mood will all thank you.
4. Neglecting Recovery
The Mistake: Skipping warm-ups, cool-downs, and recovery days.
The Fix: Build a full routine. That includes dynamic stretches before, easy cooldown walks after, foam rolling, and at least one rest day per week. Running tears your muscles - recovery is when they rebuild stronger.
5. Thinking You’re “Not a Real Runner”
The Mistake: Believing you have to hit a certain pace, distance, or look a certain way to earn the title “runner.”
The Fix: If you run - you’re a runner. End of story. There is no one “right” way to do this. Your pace, your body, your journey - it all counts. Own it.
Final Thoughts:
Running is a journey, and like any new adventure, you’re bound to make mistakes. The key is learning from them and giving yourself grace along the way. If you’re showing up - even imperfectly - you’re doing it right.
And if you ever need someone in your corner, cheering you on or helping you build a plan that works for you, I’m here.
You’ve got this, runner. 🖤
