The most common mistakes new runners make

Whether you’re in your first week of running or your first few months, this article isn’t meant to be judgmental. No one starts out doing everything perfectly, and every experienced runner has also made most of these mistakes when they first began. The idea here is simply to save you time, help you avoid injuries, and keep you motivated long enough to fall in love with running. Here are the most common missteps—and how to avoid them.

1. Starting too fast

This is by far the number one mistake. Carried away by the excitement of the start, you set off at a pace you can’t sustain, and you find yourself out of breath after a few minutes, convinced that you’re just not cut out for running. The problem isn’t your fitness level—it’s your starting pace.

• Run at a pace where you can hold a conversation. If you can’t say three or four words in a row, you’re going too fast.
• Don’t be afraid to slow down, or even walk for a few moments. Alternating between running and walking is a perfectly valid way to get started.
• Remember that speed will come naturally over the weeks. When you’re just starting out, the goal is duration and consistency, not your time.

2. Increasing your mileage too quickly

Once you’ve gotten past your first few runs, you feel invincible and want to run farther and more often right away. That’s exactly when your body starts to protest. Muscles adapt quickly, but tendons, joints, and bones need more time to strengthen.

• Follow the 10 percent rule: don’t increase your total weekly mileage by more than 10 percent from one week to the next.
• Plan a lighter week every three or four weeks to let your body consolidate its gains.
• Progress is never linear: it’s better to move forward slowly and steadily than to rush ahead and then have to stop everything because of an injury.

3. Neglecting rest and recovery

Many beginners believe that the more you run, the more you improve. In reality, progress happens during rest, when the body repairs and strengthens the muscles and tissues that have been worked. Running every day without ever taking a break leads straight to exhaustion or injury.

• Make sure to take at least one or two full rest days per week, especially in the beginning.
• Get enough sleep: Sleep is your best recovery tool—and by far the cheapest.
• Active rest, such as a walk, a short bike ride, or yoga, is an excellent way to stay active without overloading your legs.

4. Running in the wrong shoes

Running in old, worn-out running shoes or in a model that doesn’t fit your foot properly is a common cause of discomfort and injury. Your shoes are the only real piece of equipment you need—it’s worth taking a little care with them.

• Visit a specialty running store, where they can analyze your stride and recommend a suitable model.
• Choose comfort over style or colour: a shoe should feel good from the very first time you try it on.
• Replace your shoes after about 600 to 800 kilometres, before the cushioning is completely worn out.

For more information, check out our guide to choosing running shoes.

5. Ignoring pain

You need to learn to distinguish between normal discomfort from exercise and real pain that’s a warning sign. Gritting your teeth and pushing through no matter what is the best way to turn a minor ache into a serious injury that will keep you off the trails for weeks.

• If pain increases while running, causes you to limp, or alters your stride, you should stop.
• A vague soreness in your muscles that goes away after warming up is usually nothing to worry about.
• Pain that lasts more than a few days warrants a consultation with a physical therapist or doctor. Seek help early, and you’ll be back on your feet sooner.

6. Comparing yourself to others

With social media and apps that share everyone’s performance data, it’s tempting to measure your worth against others. However, every runner has their own story, athletic background, age, and schedule. Comparing yourself to others only undermines your motivation and often leads you to push too hard.

• Your only useful point of comparison is yourself from a month or three months ago.
• Keep a short journal of your runs: seeing how far you’ve come is a much more solid source of pride than other people’s rankings.
• Celebrate your own victories, even the modest ones: your first 20-minute run without walking is an achievement all your own.

7. Skipping the warm-up

When pressed for time, we often start cold, at full speed. Your body doesn’t like these sudden starts: your muscles are stiff, your heart isn’t ready, and the risk of injury increases. A few minutes of preparation make all the difference.

• Start each workout with five to ten minutes of brisk walking or very slow jogging.
• Add a few dynamic movements, such as high knees or heel-to-butt kicks, to wake up your legs.
• Save long, static stretches for after your run, when your muscles are warm.

Our article on how to warm up properly details a simple routine to follow.

8. Poor hydration and nutrition

We often underestimate the importance of what we put into our bodies, especially as runs get longer. Running while dehydrated or on an empty stomach ruins the fun and hinders recovery, while eating a heavy meal right before a run causes discomfort.

• Drink water regularly throughout the day, not just during exercise. In hot and humid weather—like our Québec summers—be extra careful.
• Eat a small, light carbohydrate snack an hour or two before a long run.
• After your run, combine carbohydrates and protein within the hour to replenish your reserves and repair your muscles.

9. Pushing too hard, too soon

This is the result of several previous mistakes combined: too much volume, too much intensity, not enough rest. The body can handle it for a while, but then it gives out, often in the form of an overuse injury such as shin splints, tendinitis, or knee pain.

• Resist the urge to always do more. Patience is a true athletic virtue.
• Introduce new elements one at a time: either increase your distance or your intensity, but never both in the same week.
• Pay attention to signs of persistent fatigue: disrupted sleep, heavy legs, or waning motivation. These are signals that it’s time to ease up.

For a comprehensive overview, see our guide to preventing running injuries.

10. Neglecting strength training

Many runners think that to run, all you need to do is run. However, a strong body absorbs impact better, maintains better posture toward the end of a run, and is less prone to injury. Strength training isn’t complicated and only takes a few minutes.

• Incorporate two short sessions per week targeting your glutes, thighs, calves, and core.
• Bodyweight exercises, such as squats, lunges, bridges, and core exercises, are more than enough to get started.
• A strong, stable core and pelvis stabilize your entire stride and protect your knees and hips.

11. Not setting a goal

Running without a specific goal works for a while, but motivation often fizzles out when you have nothing to strive for. A clear goal gives meaning to every run, even the ones where you don’t feel like it.

• Set a concrete and achievable goal: run five kilometres nonstop, or complete your first official race.
• Sign up for an event: there’s nothing like a date on the calendar to keep you committed to your training.
• Break down your big goal into small weekly steps—they’re easier to celebrate and track.

Check out the race calendar to find an event that inspires you.

Conclusion

None of these mistakes is serious in and of itself, and making them is part of every runner’s normal journey. What matters is recognizing them, correcting them, and continuing to move forward at your own pace, while being kind to yourself. By starting out slower, progressing gradually, getting enough rest, and listening to your body, you’ll give yourself the best chance to run for a long time and enjoy it. And when you feel ready to take on your first challenge, check out the race calendar in Québec: a great race is sure to be waiting for you there.