You’re bound to face a few roadblocks as a new runner. Here, we’ll give you an idea of what to look out for—injuries, burnout—as well as tips for overcoming any challenge that comes your way.
Setbacks are a normal part of running. No matter how motivated or consistent you are, there will be times when progress feels harder, life gets in the way, or training doesn’t go as planned.In How to Start Running, Runner’s World’s exclusive guide hosted by Matt Meyer, we look at some of the most common setbacks new runners face, from doing too much too soon to getting overwhelmed by stress or comparison.
We’ll also cover how to address weak points head on and embrace new challenges.What You’ll LearnIn How to Start Running: Avoid Common Setbacks, Matt Meyer and our experts explain:The most common setbacks new runners faceHow to overcome roadblocks when you encounter themThe benefits that come from embracing new challengesWatch VideoGo Deeper4 Most Common Setbacks New Runners Faces1. Being Overly AmbitiousIt’s easy to start chasing faster times, longer runs, or constant improvement—but that approach usually isn’t sustainable. Doing too much too soon might be the result of:• Trying to make every run faster than the last• Feeling like every workout has to be longer• Believing progress only counts if you hit a personal bestA better approach is to set a variety of goals. That way, success isn’t tied to just one outcome. For example, maybe your goal is to:• Finish strong• Keep a steady effort• Stay consistent for the whole weekThese goals give you more opportunities to acknowledge improvement.2. Running When You’re Stressed or OverwhelmedRunning is supposed to help relieve stress, not become another source of it. If life is especially busy or emotionally draining, it’s okay to step back for a bit.Sometimes the healthiest thing you can do is let running fit around your life instead of forcing life to fit around running. If you know travel will disrupt your routine, plan for a lighter week. If work or family demands are high, reduce pressure on yourself. If you’re mentally exhausted, rest may be the better choice.3. Falling into the Comparison TrapComparison can quickly drain the joy out of running, especially if you spend a lot of time looking at other runners on social media. Always remember that this is your running journey. Your pace, schedule, and progress are your own. Someone else’s training does not define your success.4. OvertrainingIf you’re enjoying seeing progress, you may want to just keep doing more. But more isn’t always better. Your body needs rest in order to adapt and improve.How to Overcome Roadblocks When You Encounter ThemAddress Weak Points Head OnWhen a setback keeps showing up, ask yourself what it might be teaching you. Often, a challenge points to an area that needs more practice or a different approach.For example:• If hills are hard, practice hills gradually instead of avoiding them entirely• If heat makes running feel miserable, remember it takes about two weeks to acclimate• If winter running feels tough at first, trust that your body will warm up once you get goingThe more you work with these conditions, the more manageable they can become.Learn to Embrace New ChallengesAt times, you might plateau in your progress. While this can feel frustrating, plateaus are often a sign that you’ve built a solid base. When progress stalls, it may be time to add something new to your routine.This might look like:• Finishing runs with short strides or surges of speed• Dialing up pace on the treadmill• Signing up for your first or your next race
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