The 10 Most Common Mistakes Made by Novice Runners

The 10 Most Common Mistakes Made by Novice Runners

Posted by   jul 9, 2023     Running     0 Comments

10 most common mistakes made by novice runners and how to avoid them

Running is a highly popular physical activity that offers numerous health benefits and overall well-being. However, beginner runners often make certain mistakes that can affect their experience and performance. In this article, we will explore the most common errors typically made by novice runners and provide practical tips on how to avoid them and improve your performance.


When you first start running, it's normal to feel excitement and motivation about engaging in this new activity. However, it's important to remember that running requires good planning and knowledge to avoid making mistakes that can limit your results or even lead to injuries.

In this regard, it is crucial to consider aspects such as proper warm-up, running technique, choosing the right footwear, nutrition, and hydration. Next, we will delve into the most common errors in each of these aspects and provide practical recommendations to avoid them.

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Common Mistakes Before Starting to Run


1. Insufficient warm-up

Proper warm-up before running is essential to prepare your body for exercise and reduce the risk of injuries. One of the most common mistakes is not dedicating enough time to warm-up or even skipping it altogether. Recommendation: Before you start running, perform joint mobility exercises, dynamic stretches, and a brisk walk to increase your body temperature. Dedicate at least 10-15 minutes to warm-up to prepare your muscles and joints.

2. Wearing inappropriate running shoes

Footwear is a crucial part of running gear. Using unsuitable shoes can cause discomfort, pain, and even injuries to your feet, knees, or hips. Recommendation: Visit a specialized running store to have your gait analyzed and receive recommendations for the appropriate shoes based on your foot type and individual characteristics. Choose shoes that provide good support, cushioning, and fit.

3. Choosing the right running clothes

Choosing the right clothing for running is essential for a comfortable and safe experience. Running is a sport that requires garments that allow us to move efficiently and protect us from the weather. One of the most common mistakes to avoid is wearing cotton clothing. Although it may seem like a comfortable option, cotton absorbs sweat and becomes heavy and wet, which can cause skin irritation and hinder body temperature regulation. Instead, it is recommended to use breathable technical clothing that allows air circulation and helps keep us dry and cool during the activity. In winter, it's important to adapt to the weather by wearing a second layer of clothing to stay warm without compromising breathability. Whereas in summer, lightweight and cool clothing that allows air circulation and prevents heat buildup should be chosen.

Common Mistakes while Running


4. Poor Running Technique

Having a poor running technique can affect your performance and increase the risk of injuries. Some common mistakes include overstriding, slouching posture, inappropriate stride frequency, and lack of control in movements.  Recommendation: Work on improving your running technique. Maintain an upright posture, look ahead, take shorter and quicker strides, and ensure you land with your foot under your body. Consider getting guidance from a coach or performing specific exercises to enhance your technique.

5. Overtraining and Insufficient Rest

It's easy to get carried away when starting running and wanting to run long distances every day. However, overtraining and lack of rest can increase the risk of injuries and lead to chronic fatigue. Recommendation: Listen to your body and give it enough time to rest and recover. Plan your running sessions gradually, gradually increasing the distance and intensity. Incorporate active or complete rest days to allow your muscles to repair and strengthen.

6. Nutrition and Hydration Mistakes

Lack of Proper Fueling Nutrition and hydration are crucial for maintaining good performance and promoting quick recovery. Making mistakes in these areas can result in lack of energy, dehydration, or even gastrointestinal problems during the run. Recommendation: Ensure you maintain a balanced and varied diet that includes carbohydrates, proteins, and healthy fats. Hydrate adequately before, during, and after running by drinking water or isotonic beverages according to your individual needs.

7. Not Following a Gradual Training Plan

One of the most common mistakes is not having a structured training plan and following a proper progression. Jumping from short distances to longer ones without adequate preparation can increase the risk of injuries and exhaustion. Recommendation: Develop a training program that aligns with your goals and current fitness level. Gradually increase the distance, intensity, and frequency of your running sessions, giving your body time to adapt and strengthen.

8. Neglecting Cross-Training

It's important to note that neglecting cross-training at the gym can limit our progress and physical development. By strengthening our body through specific exercises for runners, such as leg and arm muscle work, we can optimize our performance in races. These exercises allow us to strengthen the muscles involved in our main discipline, improving posture and preventing injuries. Additionally, training at the gym allows us to work on areas that may be weak or underdeveloped, such as the core and stabilizing muscles. So, while running is a wonderful activity, we should not forget the value and benefits of complementing our training with gym sessions. Together, these two approaches will help us achieve the highest level of performance and physical well-being. So go ahead, don't limit yourself, and make the most of your training!

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9. Skipping Post-Run Stretching

One of the most common mistakes runners make is skipping stretching after running. When we finish a gentle jog, a 10-kilometer race, or even a half marathon, it's tempting to simply stop and relax, but that's a big mistake. Runners must understand the importance of properly stretching after training. Stretching helps reduce muscle tension and prevents injuries. By not stretching, we risk experiencing cramps, muscle strains, and post-exercise soreness. It's crucial to dedicate a few minutes after finishing our run to stretch properly. Stretching the leg muscles, especially the quadriceps, hamstrings, and calves, is essential. Additionally, we should not forget about the arms and back, as they are also affected during the run. Remember, if you want to perform well and avoid injuries, don't skip post-run stretching.

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10. Starting Too Fast

Starting too fast is a common mistake among runners, regardless of their level of experience in athletics. When facing a race, it's normal to feel excitement and want to give it your all from the beginning. However, if you're a beginner, it's important to control your pace and not start too quickly. By doing so, you risk burning out quickly and being unable to maintain the same performance throughout the competition. Therefore, it's crucial to learn how to pace yourself and easily avoid this problem. Remember that the goal is not just to start strong but to maintain a steady pace and gradually reach your goals. As you gain experience, you'll find your own balance and know when to accelerate.

Enjoy the process and remember that perseverance and patience are the keys to achieving your goals in athletics. Don't get discouraged, keep going!

Additional Tips for Beginner Runners to Avoid Common Mistakes

  • In addition to avoiding the common mistakes mentioned above, here are some additional tips that can help improve your experience as a beginner runner:
  • Incorporate cross-training exercises such as strength training and stretching to enhance your endurance and prevent injuries.
  • Listen to your body and don't ignore signs of fatigue, pain, or discomfort. If you experience any concerning symptoms, consult a healthcare professional.
  • Set realistic goals and celebrate your achievements. Running is a gradual process, and every small progress is a step towards success.
  • Seek support and motivation from running groups, friends, or family members. Sharing the experience with other runners can make it more enjoyable and motivating.
  • Don't forget to hydrate your body well before starting your training.


Running is an exciting activity that offers numerous health and well-being benefits. By avoiding common newbie mistakes and following the practical recommendations provided in this article, you'll be on the right path to enjoying a safe, effective, and satisfying running experience. Remember that every runner is unique, and the most important thing is to listen to your body, respect your limits, and enjoy the process of continuous improvement. Enjoy your runs and achieve your goals in the wonderful world of running! I




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