7 Common Running Mistakes to Avoid For Beginners

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Running when you are a beginner is not quite the same as running as an experienced runner. Beginners often make simple mistakes that can lead to some nasty injuries. Therefore, here is a list of seven common mistakes that beginners often make that they need to avoid for pleasant running.

Wearing the Wrong Shoes

If you’re a beginner, then the chances are that you’ve probably slipped on your trainers to start your run. However, old trainers are not properly suited for extended periods of running. In many cases, they don’t support the foot properly and could potentially be the wrong size.

To remedy this mistake, head over to a running store and purchase a pair of proper running shoes. Don’t just buy the most expensive ones. Try on a few pairs and make sure they fit snugly around your feet.

Caring For Your Shoes

It should come as no surprise that the single most important piece of kit that you need as a runner is your shoes.

This means that you need to care for them properly. Old running shoes or those that haven’t been properly maintained are almost certainly going to cause injuries. Ankle sprains are the most common, but back and joint injuries can also occur.

To care for your shoes properly, make sure that you buy a new pair after every 300 miles. Also, make sure that you let them dry out properly. Wet running shoes will cause blisters and the dampened cushioning will reduce their effectiveness.


Your body needs to get used to your new running routine. Many new runners assume that the more they run, the better, and this isn’t true. You need to build up to bigger runs or risk some nasty injuries such as shin splints and runner’s knee.

To avoid overrunning, slowly build up to larger runs and ensure that you give yourself at least one full day off per week. Also, pay attention to any pain that you have. Pain is a signal for injury. So, make sure you pay attention to your body.

Step Size

A common mistake among beginners is over striding. This is when your running strides are simply too large. Beginners often think that larger strides mean faster times. In reality, it wastes energy and could lead to shin splints.

To rectify this problem, take smaller strides and aim to make your steps lighter and quicker.

Drink More

Beginners typically fail to realize how dehydrated they get. Not being properly hydrated can lead to weaker performances, headaches, and even fainting.

There is an easy fix to this one. Drink about 24 ounces an hour before your run, then no more than 8 ounces before you go out on the run itself. This should ensure you are hydrated properly.

Poor Upper Body Form

If you run with your arms out to the side or with them high by your chest, then you have poor upper body form. These poor techniques can lead to inefficient breathing as well as neck and shoulder tension.

For correct technique, ensure that your hands never cross from one side of the body to the other. Keep your posture erect, with your head and back straight. As you get tired, you’ll probably start to slouch. At this point, stick out your chest.

Fast Starters

The longer the distance, the more controlled your running pace should be. Many beginners blast off without proper consideration for the work that is necessary to cover the distance. This typically leads to runners failing to achieve their goals.

To deal with this issue, simply run at a slower pace. You can speed up over time. Focus on developing your ability to cover a certain distance, and then build your speed.

Running is one of the best cardio workouts out there. To be a great runner, try to avoid the seven mistakes mentioned to keep yourself healthy and running longer.

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