9 Common Beginner Running Mistakes & How To Correct Them

Becoming a runner has been such a liberating experience for me. Though its been almost 20 years since I ran my first race, I still get that same feeling of accomplishment every time I finish a run. As someone who still runs regularly my friends often ask me how I stay motivated and how they can start a similar running routine. To my surprise, most of them aren't ever aware of the beginner mistakes everyone makes in running.

Though I'm very diligent about running, I don't consider myself as a professional. But since I've been running and training since a child, I've accumulated a wealth of knowledge from my coaches, trainers, and fellow runners over the years, and I don't mind sharing that with newbies. It actually excites me to include my friends in one of favorite ways to workout. Running may seem like a simple activity, but there's more to it than just lacing up your sneakers and hitting the pavement. The length of your runs and the gear your wear all play a role in your becoming the best runner you can be.

So, if you're interested in taking your running game to the next level, be sure to avoid these nine mistakes that new runners make.


Wearing The Wrong Shoes

Though it may not seem like a big deal to those just getting started, Very Well noted that wearing the wrong shoes can cause serious injury. Running requires proper support for your foot and ankle. If you are in the wrong shoe, you can twist your ankle, strain your calf muscle, or cause Achilles tendinitis.


Skipping The Warm Up Or Cool Down

According to Women's Health, new runners often neglect to warm up and cool down. Doing both, however, can prevent your muscles from cramping up and will help avoid future injuries.


Staying At The Same Pace

According to Active, new runners mistakingly keep the same pace for every run. Although you may still be getting used to faithfully hitting the asphalt, you should be running faster and incorporating more structured workouts as you progress. If you need an app to help you with that, try using Nike Training Club.


Not Eating Enough

According to Women's Running, new runners often don't eat enough when they begin running. High restriction of calories can cause your bones to weaken and stress fractures to occur, so consulting a physician to help readjust your calorie intake would be a better option.


Going Too Hard From The Start

According to the previously mentioned Very Well article, beginning runners make the mistake of running too much, too soon. Running takes a lot out of you and can bring stress on your body if not done right. Overdoing it can develop overuse running injuries like shin splints and runner's knee.


Running Through The Pain

Women's Running noted that new runners think they have to run through the pain. Regardless if you're a new or experienced runner, taking this approach is never a good idea. You could be causing an injury or making an existing one worse.


Not Taking A Day To Rest

According to Runner's World, taking a rest day is important when running. Though your ambition to meet your goals is admirable, it can also be dangerous. Since running is a high-impact sport, your body needs time to recuperate the energy and adapt to the stress of your training.


Not Mixing Up The Workouts

According to CNN, new runners neglect to mix up their workouts. Cross-training gives you the ability to use different muscles and decrease the risk of overuse injuries.


Not Hydrating Yourself Enough Or Hydrating Too Much

Runner's World noted that new runners should not dehydrate and over hydrate themselves. Since you lose water when you sweat while running, not consuming enough water can cause you to become dehydrated, sluggish, and cause your muscles to tighten up while running. Over hydrating can cause your blood-sodium levels to become abnormally low and produce symptoms such as nausea and fatigue. Try sipping water throughout the day instead.