5 Most Common Mistakes for New Runners


Statistics show that 50% of ALL new runners quit within their first year.  Whether it’s a lack of coaching, unfamiliarity with expectations or the absence of motivation, you are not alone.  Continue reading below to learn the 5 common mistakes AND motivational tips to keep you hooked to the sport of running!

#1 – Running Too Fast – Most new runners start too fast.  Instead, SLOW DOWN!  Start with 3 or 4 walk/jog sessions (jog 15 seconds and walk 45) each week AND keep your effort level at a 5-6 (slightly uncomfortable to talk in full sentences while exercising) on a scale of 1-10.  


#2 – Running Too Far – Many new runners think you’re supposed to run as long as possible.  RUN FOR TIME, NOT DISTANCE!  Wear a watch OR use your phone and keep track of the time.  Do NOT track your pace, but rather your time spent doing something that will improve your health AND help you feel a sense of progress and accomplishment.  


#3 – Failure to Invest – A lot of new athletes do not realize the money commitment when it comes to appropriate running gear AND coaching if necessary.  Running is a financial investment just like any other hobby, sport or activity.  BE PREPARED TO SAVE and then SPEND SOME $!  Every runner needs:  high-quality running shoes (preferably fitted at and from a specialty running store), light-weight AND sweat-wicking clothes for hot days, layers of warm clothes for cold days (if running outside), a lightweight rain jacket for rainy days (if running outside) and a reflective vest (if running outside) for early morning or late evening runs in low light.  


#4 – Always Running Alone – Newbies typically start alone.  Running is flexible and a great time to gather personal thoughts, BUT we all need something a little more to motivate ourselves sometimes!  When it’s only you and your shoes, it’s much easier to skip a day or talk yourself out of your exercise routine.  Register for a race AND/OR find a running buddy!  Having an event a few months away will definitely help to hold yourself accountable to lacing up your shoes!  If competition isn’t your thing, having a friend to run with or simply check in with on a regular basis works for consistency too! 


#5 – Feeling Bored – Most beginners opt for the treadmill or the same route for every workout.  Instead, GET OUTSIDE OR GO OFF ROAD!  Running outside in nature is a TOTALLY different experience!  Ask contacts of yours that run for their favorite routes OR research your local parks and state park service for trail maps too!

Comments 11

  1. February 16, 2021

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    1. February 18, 2021

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