When you are new to running, it is easy to assume that everyone else knows what they are doing and you are the only one getting it wrong. The truth is, most beginner running mistakes are incredibly common, and very fixable.
If any of these sound familiar, you are not failing. You are just learning.
Going too fast
This is probably the most common beginner running mistake of all. New runners often run at a pace they think they should be able to manage, rather than a pace that actually feels comfortable. This leads to runs feeling miserable, breathing becoming difficult, and recovery taking longer than it should.
Slow down. Your beginner pace should feel easy enough that you could keep going. Speed will come later, once your base fitness improves.
Doing too much too soon
Motivation is high at the start, especially in January. The mistake is trying to do everything at once.
Running every day, increasing distance too quickly, or stacking hard sessions back to back often results in injury or burnout. Your body needs time to adapt to the impact of running.
Gradual progress is not boring, it is sustainable.
Comparing yourself to others
Comparison is a fast way to drain confidence.
Everyone starts from a different place. Some people have a background in other sports, some have been active for years, others are starting from scratch. Comparing your pace, distance, or progress to someone else tells you nothing useful.
The only comparison that matters is you now versus you a few weeks ago.
Ignoring rest and recovery
Beginners often see rest as something to earn, rather than something essential.
Skipping rest days, running through pain, or feeling guilty for taking time off usually leads to bigger problems later. Aches that are ignored tend to become injuries.
Listening to your body is a skill, and it is one worth learning early.
How to avoid these mistakes
The simplest way to avoid most beginner running mistakes is to follow a sensible structure and take the pressure off.
Beginner plans that build gradually, include rest days, and focus on easy running help keep things balanced. They stop you chasing progress too fast and encourage consistency instead.
Most importantly, remind yourself that learning is part of the process. Making mistakes does not mean running is not for you, it just means you are human.
Running does not need to be perfect to be effective. If you are showing up, moving at your own pace, and giving your body time to recover, you are doing far better than you think.
New to running?
If you’re just getting started, you’ll find loads of beginner friendly guides here on the blog, covering everything from pacing and motivation to kit and training plans. Take a look around and start where you feel most comfortable, there’s no rush.
