Common Running Mistakes and How to Avoid Them for Beginners and Returning Runners

Many articles discuss the mistakes beginners make when starting to run, but there's little focus on the errors experienced by runners returning after a long hiatus. Interestingly, returning runners often share similar challenges with beginners, particularly overconfidence and lack of pacing, though the root causes differ.

Let's start by examining common mistakes beginners make, then move on to those who resume running after a break, mistakenly thinking their previous experience allows them to ignore essential rules.

Common Mistakes Made by Beginner Runners

1. Choosing the Wrong Running Shoes

Minimalist shoes are trendy nowadays, and in the past, bulky cushioned shoes were popular. However, beginners benefit most from a balanced shoe offering proper foot support and adequate cushioning. This is especially important for those running to lose weight, as thin-soled shoes can increase the risk of knee injuries.

What to do? Consider visiting a podiatrist before purchasing shoes, as you might need custom orthotic insoles. When selecting shoes, ensure they fit well: the heel should not slip, laces should not constrict the foot's instep, and there should be some space in the toe box. Shopping for shoes in the evening is advisable since feet tend to swell throughout the day, helping you pick a comfortable fit.

2. Starting with Excessive Intensity

A typical beginner mistake is starting too fast. Many attempt their first run at a quick pace, leading to side stitches within minutes and a lasting aversion to running.

Another common error is rapidly increasing speed and distance, which can cause serious injuries like stress fractures.

What to do? Take it slow. Use a running app to set a beginner level, complete a test run, and follow a structured plan. Remember the golden rule: increase your weekly distance by no more than 10%.

3. Setting Unrealistic Goals

It’s tempting to match or exceed the achievements of seasoned runners seen on social media, but without considering one’s own fitness level and training history, this can lead to burnout or injury.

Dreaming of completing a 10K or half marathon? Great! But preparation should not be rushed; training for a marathon typically requires about a year with a coach and proper technique adjustments.

What to do? Set achievable goals. Start with a beginner’s training program, begin with 5K runs, then progress to 10K, and eventually to longer distances—all while avoiding injury.

4. Improper Nutrition

Running on a full stomach can cause sharp side pains, while running on an empty stomach leaves you without energy. Beginners often learn this the hard way.

What to do? Eat a carbohydrate-rich meal about two hours before running. For longer runs (over 10K), carry energy gels or bars and stay hydrated with water or isotonic drinks. Experiment to find what works best for you.

5. Heel Striking

Many beginners believe landing on their heels is natural and easy, but this technique leads to harsh impacts on knees and can cause injuries like shin splints, especially on hard surfaces like asphalt or concrete.

What to do? Work with a running coach to improve your technique. While self-correction is possible, professional guidance ensures injury prevention and improved performance by increasing speed and efficiency.

Challenges Faced by Runners Returning After a Long Break

Experienced runners resuming after a long pause often repeat mistakes 2 and 3. They assume that previous long-distance runs allow them to start immediately with high mileage or speed, which frequently leads to injuries after a few sessions.

Though muscle memory helps recall proper running form, running is a repetitive load activity. Muscles and ligaments need time—weeks to months—to regain full strength depending on the break's length and individual condition.

For example, after a 1.5-year break, even with consistent interval training and step aerobics, I experienced knee pain due to tendon inflammation after running over 5K without a warm-up. This forced a pause in physical activity. Many others face similar or more severe injuries like periostitis after resuming intense training too quickly.

What to do? Start with short distances as if you were a beginner again, gradually exploring your current limits. Though it may require patience for a month or so, you will safely regain your previous mileage without injuries or stress.

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