One of the great things about running is that it’s so simple. Grab some shoes, and you’re ready to go! But that doesn’t mean it’s easy. In fact, there are four new runner mistakes I see over and over.

Are you making any of these top four runner mistakes?

---

---

Going too hard, too soon.

The wind in your hair, the exhilaration of going hard. There’s nothing like the feeling of running fast. It can even be addictive.

OR…maybe that doesn’t describe you. Maybe it’s just that running–at all–period is, like, way hard.

A general rule of thumb is that running shouldn’t feel like running all-out. If it does, you might want to take a step back and mix it up with walking.

If you haven’t been running on a regular basis, start by using run–walk intervals to safely take you from walking the distance to running the distance.

---

Related: How to start running from scratch

---

Pro Tip: Not sure how to safely progress? Enter your email and I’ll send over my free walk to 5k plan

---

Running Infrequently

If you only run one to two times a week, you may never improve much, enjoy running, or experience many of the other benefits “they” talk about (like a runner’s high).

After, you’ve built up for a few months, be sure to run frequently to make it a habit, then a lifestyle.

How frequently? Well it really depends on your goals. If your goal is to run three miles at the same pace for general fitness purposes, your run frequency target will look much different than someone training to PR their marathon. Even if you don’t care about times or performance, you should plan to run at least three times a week.

Because let’s face it, when you barely run, running sucks.

I am reminded of this every time I am forced to take a break. [Like my recent super-long break during twin pregnancy.] I recalled why people say they can’t stand running. It’s because it feels terrible when you rarely run.

---

Read: How to really improve your running

---

Not using metrics

Use metrics [and a training log] to quantify your intensity. It’s easy to fall in a trap of running as hard as you can every single run or running at a medium effort all the time. Neither of these are the best path to improvement.

---

Read: Why beginners should log their training

---

Chasing daily PRs.

One common new runner mistake is go for a PR—in distance or speed—each time they lace up their shoes. Eventually this approach will lead to injury, and/or limit your ability to progress and thus improve.

Do you have any top tips to add? Reply in the comments!

---

Related: The gear you need as a new runner

---

More running resources for you:

• Ultimate Guide: How to start cycling
• Find your runner personality [ to go faster]
• Top 4 worst new runner mistakes
• How does Garmin race predictor work?
• The real deal on getting back in shape after baby
• How to [really] improve your running

---

---

Want some virtual or in-person company on those long runs? Training is more fun with community. Check out Atlanta Tri Club for group training and Energy Lab for triathlon and swim coaching!

---

Like what you read? Pin it!