How to Avoid Common Pitfalls and Start Your Running Journey Right

Starting a running routine is one of the best things you can do for your physical and mental health. It’s exciting to lace up your shoes, map out a route, and imagine all the milestones ahead. As a run coach I see new runners make a few common mistakes that can hinder progress, lead to injury, or even put a damper on their enthusiasm. If you’re just getting started, steer clear of these three big pitfalls to set yourself up for success!

1. Doing Too Much Too Soon

It’s tempting to jump in with high mileage or fast paces, especially if you’re feeling motivated. But your body needs time to adapt to the new stress of running. Overtraining in the beginning can quickly lead to fatigue, burnout, or injury. Instead, start with short, easy runs and gradually increase your distance and intensity. I often prescribe run/walk intervals to new runners. This really allows a nice slow build of running volume. Something like jogging for 10 minutes, then walking for 2 minutes, rinse and repeat. An easy way to keep yourself in check in to follow the “10% rule” — increase your weekly mileage by no more than 10% each week — and listen to your body. Remember, consistency is key.

2. Running Too Hard

This could easily be tied for the number one mistake. Many new and amateur runners go out and run as fast as they can each time they run. Doing this places too much stress on your body, accumulates too much fatigue, and is counter-productive to your aerobic development. You might get faster for a short period of time, but you will eventually plateau and likely wind up injured. Instead, stick to the 80/20 rule. This means you should run about 80% of your weekly volume at a relaxed, comfortable pace. This is often referred to as “conversational pace”. The other 20% is when you can do a hard effort like hill repeats or a track workout.

3. Skipping Recovery and Neglecting Warm-Ups

Enthusiasm is great—but don’t forget the importance of rest and recovery. New runners often skip warm-ups and cool-downs, or run day after day without giving their bodies time to heal. This can lead to stiffness and increased injury risk. Start every run with a dynamic warm-up (think leg swings, lunges, arm circles) and finish with gentle stretching as needed. Some people are naturally tight, while others are naturally flexible. Listen to your body and stretch if it feels good, otherwise a nice cool down will do just fine. Schedule rest days and consider cross-training activities like cycling or swimming to keep things fresh while allowing your muscles to recover. Cross-training is a great way to build cardio volume and develop your mitochondria without the impact running. As I’ve written before, rest days are an essential component of a good running program.

Conclusion: Start Smart, Run Stoked

Avoiding these three mistakes will help you build a strong foundation, so running becomes a lifelong habit—not just a fleeting challenge. Take things slow, pay attention to your effort, and respect your body’s need for rest. Before you know it, you’ll be running farther and feeling stronger than you ever imagined.

If you’re looking for personalized guidance or want to make sure you’re starting off right, reach out to our coaching team. Happy running!