New to Running? Make This the Year You Start Strong (and Avoid These Common Mistakes)

A new year has a funny way of making us feel brave. Brave enough to try something new. Brave enough to set goals that once felt out of reach. And for many people, that “something new” is running. Whether you’ve never run before or you’re lacing up again after time away, starting fresh is exciting — but it’s also where many beginners unknowingly make mistakes that lead to burnout, frustration, or injury.

The good news? You don’t have to learn the hard way. Once you start running with a little intention and the right mindset, everything changes. Let’s talk about the most common beginner mistakes — and what to do instead so running becomes something you actually enjoy and stick with.

The Most Common Running Mistakes Beginners Make

One of the biggest mistakes new runners make is ignoring form. Slouching, overstriding, or clenching everything from your shoulders to your jaw can quickly turn a run into an uncomfortable experience. Along with that, many runners jump in without any structure — running hard one day, skipping the next, and wondering why progress feels inconsistent.

Another common pitfall is skipping cross-training, strength work, and active recovery. Running is repetitive, and without supporting muscles and recovery days, your body takes the hit. Wearing the wrong shoes can also sabotage your progress. Shoes that don’t support your gait or fit properly often lead to aches, pains, and injuries that feel “mysterious” but are completely avoidable.

Fueling mistakes are just as common. Not eating enough, skipping hydration, or underestimating the importance of sleep can leave you feeling sluggish and unmotivated. Add in not listening to your body, avoiding rest days, and setting goals that are too aggressive too soon, and you have the perfect recipe for burnout.

Many beginners are also far too hard on themselves. Missing a run, needing walk breaks, or not improving “fast enough” can spiral into negative self-talk. And finally, trying to do it all alone — without support, guidance, or encouragement — often makes the journey harder than it needs to be.

Instead, Try These Smart (and Sustainable) Running Strategies

Instead of guessing your way through running, start by following a plan. Structure gives your body time to adapt and helps you build consistency without overdoing it. Even better? Work with a coach who can guide you, adjust your training, and keep you accountable — especially when motivation dips.

Getting a running gait analysis and wearing proper shoes tailored to how you move can be a total game-changer. Pair that with a proper warm-up before runs and a cool-down afterward, and your body will thank you. Creating a realistic weekly schedule also helps running fit into your life instead of feeling like another chore.

Keep things fun by varying your routes and mixing in cross-training and strength training. Running slow on some days is not only okay — it’s essential for building endurance and preventing injury. Supporting your runs with good nutrition, hydration, and quality sleep will make you feel stronger both on and off the road.

Tracking your progress through journaling can be incredibly motivating, especially on days when growth feels slow. Investing in gear you love — whether it’s shoes, leggings, or a favorite playlist — makes showing up more enjoyable. And above all, be proud of yourself. Starting something new takes courage, and every run counts.

Make This the Year You Run Smarter, Not Harder

Running doesn’t have to be painful, overwhelming, or all-or-nothing. When you approach it with patience, support, and a willingness to learn, it becomes empowering. This year isn’t about being perfect — it’s about building a habit you can carry forward.

Once you start running with intention, confidence follows. And that first step? It’s already behind you.