For decades, scientists and casual joggers alike debated whether or not a “runner’s high” is actually a thing. Today, we know the truth: that sudden rush of euphoria, intense clarity, and total calm is 100% real. Runner’s high is a physiological phenomenon driven by the release of endorphins as the ultimate reward for completing your laps.
But if you’re a beginner, chasing that high too fast or too often can lead to opposite results: discomfort, pain, or worse, injuries. From aggressive running schedules to improper posture and equipment, there are plenty of opportunities to make choices that end up hurting you more than they help.
Learning how to start running also means learning how to listen to your body, understand your limits, and know when you can push yourself. To help you along on your running journey, we’ve broken down some of the most common running mistakes that beginners tend to make so that you can avoid them next time you hit the track or trails.
5 Common Beginner Running Mistakes (& How to Avoid Them)
1. Too Fast, Too Soon
The absolute number one mistake when running is treating every single training session like a race.
As a beginner, when you step onto the pavement with your fresh running shoes with day-one motivation, your instinct may be to sprint at maximum effort.
Unfortunately, your lungs and muscles will run out of oxygen much faster. The result is dealing with side stitches and cramps, painful enough to force you to stop running. As the saying goes: it’s a marathon, not a race.
How to Avoid it:
- Embrace the conversational pace. Your running speed should still allow you to speak a full sentence aloud without gasping for air. If you can’t talk, chances are you’re pushing yourself too hard.
- Try the ‘Run-Walk’ method. Alternate between a minute of light jogging and a minute of walking. This strategy keeps your heart rate under control without burning out in the first mile.
2. Overstriding (and Heavy Heel Striking)
Another common running form mistake is that beginners try to take the longest steps possible when increasing speed. To understand why this can be problematic, let’s talk anatomy.
Long strides cause your front foot to land far out in front of your hips, forcing your heel to slam heavily into the pavement. Overstriding in this way creates an unintentional braking motion that sends a harsh shockwave straight up through your shins and knees.
How to Avoid it:
- Take short, quick steps. Aim to land with your feet first directly beneath your body’s center of gravity rather than out in front of you.
- Increase your cadence. Next time you’re out on a run, count how many times your feet hit the ground in a minute. Then, strive for quicker, lighter steps. This will naturally correct your posture and reduce the risk of painful shin splints.
3. “No Pain, No Gain” Attitude
Many beginners believe that being in pain means it’s working. But here’s the truth: that “no pain, no gain” mentality is far more likely to hurt you than help you achieve your goals, particularly if you’re a beginner.
There’s a big difference between normal muscle soreness that comes with an unfamiliar exercise and actual structural injuries. Pushing through sharp joint pain or heavy throbbing in your calves, for example, may fast-track you to chronic issues like runner’s knee or stress fractures.
How to Avoid it:
- Assess the pain: General muscle fatigue should fade within 48 hours. If you experience localized, sharp pain that worsens as you run or walk—stop immediately.
- Prioritize rest: Your bones and muscles need time to adapt to such a high-impact activity as running. When you’re just starting out, we recommend not running back-to-back. Take it slow, and listen to what your body needs.
4. Fighting with Your Upper Body
A common misconception is that running is all in the legs. The truth is, it’s an all-around sport, and your upper body plays a massive role in your efficiency.
Many beginners subconsciously have a very tense upper body form: clenched fists, shoulders hitched upwards, or arms swung across the chest. This wasted motion drains your energy faster and may cause tension headaches and tight back muscles.
How to Avoid it:
- Relax your hands and face. Shake it all out before your run. Keep your hands loose and periodically drop your shoulders down away from your ears to release hidden tension. Also, check in with yourself once in a while to feel for any stress in your upper body.
- Keep your elbows bent 90 degrees. Drive your arms straight forward and back. Imagine as if you are reaching for your back pockets rather than letting them cross over your torso. Proper running form is just as important as stamina.
5. Running on Empty
Tackling laps on an empty stomach (or the complete opposite after a heavy meal) is a recipe for stomach cramps and sluggishness. Additionally, letting yourself get dehydrated can cause your muscles to seize up and make your workout painful.
How to Avoid it:
- Don’t run hungry. Make sure you’re satiated before you run. Eat something light and carb-focused roughly 60-90 minutes before you start. Bananas or peanut butter on toast are common runner-friendly snacks.
- Hydrate all day. Don’t chug water right before your lap. Doing so will make your stomach uneasy as water sloshes around. Instead, hydrate throughout the day so your muscles are properly saturated.
You Made a Mistake – Now What?
First and foremost, take a deep breath. Every seasoned marathoner started exactly where you are right now, and every runner has made at least one of these running mistakes to avoid. Whether it’s cramps, shin splints, or other running injuries you’ve experienced—you’ve probably just pushed yourself too hard. It’s not a sign of failure—it’s all a normal part of the learning process.
Give yourself time and grace if you realize mid-run that you’ve overdone it. Walk back home and relax. Pushing through a potential injury will only sideline you for months. Treat any immediate swelling or sharp aches with rest, ice, and elevation. Most importantly, listen to your body, adjust your goals, and be patient as you build your fitness one day at a time.
The Easiest Mistake to Avoid: Wearing the Wrong Running Shoes
Of all the common beginner running mistakes, wearing improper footwear is the easiest to fix. Many new runners grab an old pair of cross-trainers or casual sneakers and call it a day. Your feet deserve better.
Running requires specialized support to cushion repeated impacts from your body weight. If you’re trying to figure out how to choose running shoes that protect your body, head to your local store to get your gait analyzed.
The right pair should offer:
- Targeted shock absorption
- Secure ankle stability
- Plenty of breathing room in the toe box
Give Gently-Used Sneakers a Second Life
Finding the perfect pair of running shoes is a great feeling. Though you might be left looking at your gently worn sneakers and wondering what to do with them. Instead of tossing them into the trash (where synthetic materials can take decades to decompose in landfills), you can give them a new purpose.
Through the Sneakers4Good Mail-In Reuse Bag, clearing out your unwanted athletic or running shoes is effortless. Here’s how it works:
- Request a bag: Order a prepaid shipping bag sent straight to your front door at no cost.
- Pack it up: Fill the bag with your gently worn, used and new adult sneakers and running shoes.
- Ship it off: Drop your bag full of athletic shoes off at any local post office.
The best part of it all? Your donated bag helps international small business owners build sustainable incomes. Not only do you clear out your space and protect your joints with better running shoes, but you’re also making a difference.
Connect with Sneakers4Good to claim your bag and have your sneakers make a global impact today!
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