Learn how to build a sustainable running routine by avoiding common beginner pitfalls. Experts share advice on how to progress safely, stay motivated, and enjoy the benefits of running.
Running has a lot going for it: it can help reduce stress, support heart health, and even contribute to a longer life. But for beginners, getting started isn’t always seamless. A few common missteps can make the sport feel harder than it needs to be—and make it tougher to stay consistent.
🏃🏻♀️ Ready to unlock the benefits of running? Our How to Start Running program will help you build a steady routine in a safe and sustainable way.To help new runners build a routine that lasts, we asked experts to share the most common beginner mistakes that can get in the way, plus how to avoid them. Keep these pitfalls in mind so you can train smarter, stay motivated, and set yourself up for success.1. You’re Trying to Progress Too QuicklyThese days, you can get almost anything without much of a wait, so, understandably, patience can be a skill that not many folks practice regularly. But when it comes to “pursuing any new goal, especially the challenge of running, it takes patience and the ability to tolerate temporary frustrations of wanting to do more or experiencing setbacks,” explains Stephen Gonzalez, Ph.D., Mental Performance Coach for the Boston Red Sox.Patience is not just a mental game, as you are not only working to keep your feelings in check, but it is also a physical one. That’s because “it takes time for your body to get used to endurance training,” says Natalie Niemczyk, DPT, CSCS, a physical therapist and owner of Revolution Running Physical Therapy, strength and conditioning specialist, and run coach. “The most challenging part is having patience with the amount of time it takes for the body to make adaptions to feel more comfortable with running.”The key to avoiding progressing too quickly—and therefore, avoiding injury—is slowly progressing mileage or duration week over week, says Percell Dugger, USATF-certified run coach and NASM-certified strength and conditioning specialist.So, rather than coming out of the gate and going from the couch to 30 runs in 30 days, Dugger advises you shoot for consistency and accumulate runs, aiming for two or three runs a week and then, over the next three to four months, building up to three to four runs a week.During these runs, Dugger says you should aim for about 10 to 15 minutes, which for most beginners should get you to about a mile. Then about every week and a half to two weeks, increase your runs by five to 10 minutes.“As a beginner, focus on spending time on your feet instead of distance,” advises Dugger. “Part of the reasons why is because we want you to be more focused on the idea of moving without stopping as opposed to going a certain distance but maybe crashing out in the process.”Dugger admits this plan may seem conservative but “it’s super effective and accessible,” as it allows you to adjust without overdoing it and getting discouraged because of too much soreness.Dugger also encourages newbies focus on running in a zone 2 heart rate—60 to 70 percent of your max heart rate—for as long you can. “That’s a great way to ease yourself into it,” he says. This is a low to moderate intensity where you build base fitness and endurance.If you don’t know your max heart rate or don’t have a heart rate monitor , think of it in terms of rating your perceived exertion. In other words, on a scale of 0 to 10, with zero being not working at all and 10 equaling you’re absolute max effort, you should be working at around a 4 for your runs.Niemczyk, who also recommends you be able to walk 30 minutes at a time before incorporating running blocks, adds that you should work to master a conversational pace, which is an easy and gentle one that allows you to talk. She says this pace should be your BFF until you gain more experience. Can’t speak in a full sentence? That’s a clear sign you should slow down.The added benefit of going slower: You’ll actually enjoy running more.2. You’re Comparing Yourself to Other RunnersThe adage “comparison is the thief of joy” may come to mind here—and that’s because it’s true. Unfortunately, “the number-one mistake that most runners make when they’re starting out is they enter running with the spirit of competition,” says Dugger. “They approach running like they are racing against someone. They train as though they are training against someone. That mindset leads to overtraining and eventually, injury. And it takes the joy and fun out of it.”Instead of worrying about the next runner, pay attention to your journey. Gonzalez says you should focus on controlling the controllables and being intentional, which means being a PACER for your running—and your life. PACER stands for:Preparation: You can control how you train, how you eat, how you rest and recover, and how you dress for the weather, so “make sure your preparation is solid and is fueling your confidence,” he advises.Attitude: You choose how you approach each day by what you think and how you feel. “Often times, we allow circumstance or conditions to override our attitude,” Gonzalez notes. “Get back to a productive attitude by leveraging your self-talk.”Concentration: You decide how much you care about a run or a workout by how much you can maintain your focus and be present for it. “If you’re distracted, you will not be 100 percent dialed into the task,” Gonzalez explains. “Leverage breathing and mindfulness to remain present and focused.”Effort: One of the most intimate relationships you will ever have is with yourself and how hard you tried. “No Garmin or Strava algorithm can measure your effort with total precision,” Gonzalez reminds us. “Make sure you can reflect and be proud of the effort you gave on a run or in a race.”Responses: You cannot control what happens to you, but how you respond is where you take control. Gonzalez says to ask yourself: “What do you value?” When you have that answer, “align your actions with your values,” he says.3. You Keep Skipping Your WarmupsHere’s the thing, “warmups prepare our musculoskeletal, cardiopulmonary, neurological and psychological systems for the work we are about to ask our body to do,” says Niemczyk. Warming up does this by “increasing heart rate, respiratory rate and blood flow to our muscles, enhancing neurological function and performance, increasing psychological preparedness and reducing the risk of injury.”To make sure your mind and body are ready to go, Niemczyk suggests performing dynamic movements, such as walking lunges, butt kicks, high knees, leg swings, knee huggers, single-leg deadlifts, and inchworms. “Warmups should be 10 to 20 minutes total and should end within 15 minutes before the start of your run,” advises Niemczyk, who also reminds runners to stretch within five to 10 minutes after you finish running. More on this below!If you’re thinking you don’t have time, you are not alone. “A lot of not warming up is the perception of there is not enough time to do so or that it will take away from training,” says Gonzalez. “Re-appraise the return on investment of warming up as a way to keep you running longer.” After all, 10 minutes of working your way through a couple of drills prerun, could save you from being sideline for four to six weeks due to injury down the line, he notes.4. You Don’t Have a Recovery StrategyJust like a warmup, what you do postrun is equally important. Because let’s face it, racking up miles is great, but without a recovery plan, you are doing your training and your body a big disservice. That’s because during recovery, which Niemczyk says is a crucial time for certain adaptions to occur, your body repairs damaged muscle tissue, making them bigger and stronger, so you can ultimately become a better and more efficient runner.Niemczyk’s advice: “Make sure to refuel and rehydrate following your workout and try to get at least eight hours of sleep a night.” Research points out that athletes who snoozed shorter than eight hours were 1.7 times more likely to have experienced injuries as compared to their counterparts who racked up more ZZZs.Niemczyk also suggests getting at least one full rest day each week, but probably two or three when you’re just starting out.You might also consider incorporating recovery tools like foam rollers. They can reduce delayed-onset muscle soreness and increase power and strength endurance and sprint speed. Compression boots, can also help, as they boost circulation and blood flow .5. You’re Doing Too MuchA lot of people think training really hard and feeling exhausted after your workouts is a badge of honor. But recognizing when to take your foot off the gas so your body can recoup and adapt is the other side of that coin. The real MVP move here: learning how to balance going all in on running and resting just as hard.Hard work is not just physical and it’s not just running; hard work is also psychological and incorporates other aspects of training, says Gonzalez. “Can you trust the plan? Can you have patience with the process? Can you rest and not stress? Are you working on nutrition, mobility, and recovery? Hard work is also doing the things outside of the workouts rather than training harder,” he says.With overtraining, which is the result of excessive exercise without proper recovery for an extended time, if you experience things like decreased performance, sleep disturbances, persistent fatigue and/or altered blood pressure, Niemczyk says those may be signs you need to pull way back.Doing too much can also look like dramatic changes in mileage and intensity. Niemczyk says increasing the demands of each workout depends on your experience and where you are in your training program, but like we mentioned above, progressions need to happen gradually. “Avoid making big leaps of increased mileage and avoid increasing the mileage and intensity of your runs at the same time,” she says.6. You’re Not Following a PlanIf you want to get from point A to point B—without doing too much but still progressing—you have to have a plan. But before you can plan your trajectory, Dugger recommends beginners establish a goal first and then put a plan in place to accomplish that specific goal. This goal might include running nonstop, getting more consistent, running with better form, or maintaining better breathing as you pick up the pace.No matter what you hope to achieve, a plan will not only guide you to success, but it gives you something to revert back to if you feel you’ve gotten off course. “A plan also offers an opportunity to look back and see how far you’ve come and what you’ve overcome, as well as what you tried that didn’t work for you,” Dugger explains.Niemczyk says that if your goal is to work up to running nonstop—and you can already walk for 30 minutes straight—you may try the below plan, sticking with each phase for about one to two weeks before moving on to the next. Aim for about 20 to 30 minutes total, depending on where you’re starting from, and repeat a couple times a week.Walk-to-run ratio of 3:1Walk for 3 minutes and run for 1 minute then repeat.Progress to walk-to-run ratio of 2:1Walk for 2 minutes and run for 1 minute then repeat.Progress to walk-to-run ratio of 1:1Walk for 1 minute and run for 1 minute then repeat.Progress to walk-to-run ratio of 1:2Walk for 1 minute and run for 2 minutes then repeat.Continue to progress in this fashion.No matter what plan you choose , trust us that a little structure goes a long way. Armed with these tips, you’re setting yourself up for miles of success—and hopefully, a lifelong habit that boosts your mental and physical health.
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