The Top 5 Mistakes New Runners Make



Too much too soon

Often when we begin running, we are filled with excitement. Maybe running is part of a New Year resolution, or maybe a close friend invited you to run a race. Regardless of the reason, we find ourselves wanting to dive headfirst into this new hobby. This may spell disaster if we don't approach it safely. If you're coming from a background of zero running, other than that P.E. class in 5th grade, we suggest slowly easing in. Focus on building your base by running every other day. We also suggest developing a run/ walk method to ensure you don't overdo it. When you're ready to increase the mileage we emphasize by no more than 10% to allow your body to adjust to the new demands.


Comparing yourself to others

The first place we tend to go when looking for info on running is the internet. We research articles to try and assess where we fall in relation to others. How fast should I be running compared to Jane? How many miles is Joe running a week? We suggest you start a log or journal to track your progress. This may help you keep things in perspective and know exactly where you fall compared to the previous week or month. Run your race.


Running too fast

One of the biggest aspects of becoming a strong runner is developing an aerobic base. This is how well your body converts oxygen to fuel. Your body is only able to make these adjustments when you are moving at an easy pace. These changes take time. Focus on maintaining an effort in which you can complete a short sentence without running out of breath. Or run with a close friend and get lost in conversation.

Poor gear

Those old pair of trainers in the back of your closet may not be the best option to begin running in. Shoes have components to them that break down with time. Constant walking and running speed up this process. Running in inadequate footwear can lead to injury. Visit your local specialty shoe store to be sure you start on the right foot.


Running through injury

Injuries are an inevitable part of running. Blisters, shin splints, and minor muscle strains are common among new runners. Being aware of what pains you can run through, and when you should take some time off, may make a big difference in your progress. Our rule of thumb is that if your gait (the way you walk/ run) changes with the pain, you need to take a rest day. Your body will adjust to the new workload, but you must be patient. If there is any doubt about whether or not you should run, consult your physician immediately.