Fitness

So, you’ve decided to start running—amazing choice! Deciding to take up running on my weight loss journey was one of the best things I ever did. It didn’t just help me shift weight—it completely changed how I felt about fitness.

My stamina improved, my energy levels skyrocketed, and for the first time, I actually found a sport I enjoyed. Running became more than just a workout; it became my stress-reliever, my confidence booster, and a way to prove to myself that I could do hard things.

But let’s be real—it wasn’t all smooth sailing. I made mistakes. Plenty of them. I ignored good advice, pushed too hard, and, yep, picked up a few injuries along the way.

Turns out, there’s a right way and a very wrong way to start running, and if you’re making some of the classic beginner running mistakes, you’re probably setting yourself up for frustration, pain, and a one-way ticket to giving up.

But don’t worry—I’ve got your back. Here’s how to avoid the biggest running mistakes so you can actually enjoy it (or at least survive it).

Mistake #1: Starting Too Fast, Too Soon

Ah yes, the classic “I’ll just sprint this first kilometre and see what happens.” Spoiler: what happens is you crash and burn within minutes.

Why it’s a problem: Going out too hard means you’ll be exhausted in no time, and worse—you could end up with shin splints, muscle strains, or the kind of knee pain that makes stairs your mortal enemy.

How to fix it:

• Pace yourself—start slow and steady. If you feel like you’re going too slow, you’re probably doing it right.
• Use the talk test—if you can’t hold a conversation while running, you’re going too fast.
• Follow a structured running plan that gradually builds endurance instead of shocking your body into quitting.

Mistake #2: Ignoring Warm-Ups (AKA How to Get Injured in Record Time)

Would you attempt a deadlift without warming up? No. Would you roll out of bed and immediately try to do the splits? Absolutely not. So why do so many beginner runners skip a proper warm-up?

Why it’s a problem: Going from zero to full-speed puts a ton of stress on your muscles and joints, making you more likely to pull something, tear something, or just feel like absolute rubbish after two minutes.

How to fix it:

• Start with dynamic stretches—leg swings, high knees, and glute bridges work wonders.
• Walk briskly for 5-10 minutes before running to wake up your muscles.
• Throw in some light jogging before you go full send.

Trust me, warm-ups are your secret weapon against injury. Skip them, and you’ll be regretting it after your first painful sprint.

Mistake #3: Wearing the Wrong Running Shoes

Listen, I get it. Maybe you’ve got a trusty old pair of trainers lurking in your wardrobe that you think will do the job. Maybe they’re even your favourite pair. But if they’re not proper running shoes, you’re asking for trouble.

Why it’s a problem: The wrong shoes can lead to blisters, foot pain, knee problems, and even long-term injuries that will have you side-lined before you even get started.

How to fix it:

• Get fitted for proper running shoes—your feet deserve better than ancient gym trainers.
• Pick shoes that suit your foot type (flat feet, high arches, overpronation—you get the idea).
• Replace your running shoes every 300-500 miles (yes, they have an expiration date).

Want the best picks for beginners? Check out my guide on The Best Running Shoes for Beginners to get sorted.

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Mistake #4: Skipping Strength Training (Yes, It Matters!)

A lot of runners think they just need to run to get better at running. Wrong. If you’re not strength training, you’re setting yourself up for weak legs, poor endurance, and—yep—injuries.

Why it’s a problem: Running works some muscles, but ignoring strength training means weaker stabiliser muscles, which means your joints take a beating.

How to fix it:

• Do leg-focused strength training at least twice a week (squats, lunges, deadlifts—your knees will thank you).
• Add core work—strong abs help with running posture and endurance.
• Try cross-training (cycling, yoga, rowing) to build overall strength and prevent imbalances.

The stronger your body, the less likely you are to get injured. Simple as that.

Mistake #5: Not Fuelling Properly (No, a Banana Isn’t Always Enough)

Food = fuel. If you’re running on empty, your body will let you know in the most unpleasant ways. Think dizziness, exhaustion, and the energy levels of a sloth.

Why it’s a problem: Running burns a ton of energy, and if you’re not eating enough or eating the wrong things, you’ll feel sluggish and struggle to recover.

How to fix it:

• Before a run: Eat something light and carb-focused (banana with peanut butter, toast with honey, small oatmeal).
• After a run: Replenish with protein + carbs (chicken and rice, smoothie, protein shake).
• Hydration matters—dehydration = cramps, fatigue, and a bad time all around.

Fuel right, and you’ll feel stronger and recover faster.

Mistake #6: Doing Too Much, Too Soon (AKA The Fastest Way to Get Injured)

One of the worst things you can do as a beginner is trying to run too far, too often, too quickly. If you think adding miles overnight will make you a better runner, think again—it’ll just get you injured.

Why it’s a problem: Overloading your body too soon can lead to shin splints, stress fractures, knee pain, and burnout.

How to fix it:

• Follow the 10% rule—don’t increase your weekly mileage by more than 10% per week.
• Include rest days to let your muscles recover.
• Listen to your body—some soreness is normal, but sharp pain is a red flag.

If you want long-term success, play the long game—rushing only leads to setbacks.

Final Thoughts: Learn From These Running Mistakes & Run Smarter

Running doesn’t have to be painful, frustrating, or short-lived. Avoid these common beginner running mistakes, and you’ll be on your way to stronger, faster, and more enjoyable runs—without the injury drama.

• Pace yourself—slow and steady wins the race
• Warm up properly or pay the price
• Invest in decent running shoes
• Strength training is your best friend
• Eat well and hydrate like a pro
• Increase mileage gradually—no need to be a hero

Want to build a proper running routine that actually works? Check out How to Build a Running Routine That Sticks and start running smarter, not harder.

Now go on—lace up, fix your running mistakes, and enjoy the run. You’ve got this.

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