Beginner Runners – 6 Common Mistakes and How to Fix Them





20.03.25



By Free Motion Physiotherapy





Running is a great and easily accessible type of exercise. You don’t need fancy gear, just a pair of shoes and an open road! However, many beginners make mistakes unknowingly that can lead to discomfort, pain, or even injuries. As physiotherapists, we often see these issues, and the good news is that most have an easy solution. Let’s look at the most common mistakes we see in beginner runners and how to fix them.



1. Doing Too Much, Too Soon


The Mistake:

Many beginners start with too high intensity, too many kilometres, or too many running days in a row. The problem is that you don’t necessarily feel pain as you start out- you only start feeling the pain once it is too late and you have an overuse injury like shin splints, stress fractures, or knee pain.


The Fix:

Follow the 10% rule – don’t increase your distance or intensity by more than 10% per week even if you feel that you can do more. Start slow and let your body adapt. If you're new to running, a run/walk approach also works well, switching between running and walking until you are fitter. A good beginner plan could include running no more than three times per week, gradually running for a longer time while walking in between.



2. Wearing the Wrong Shoes


The Mistake:

Not all shoes are best for running. Wearing old, worn-out, or non-supportive shoes can lead to foot, ankle, knee, and hip problems in the long run.


The Fix:

Invest in a good pair of running shoes that suit your foot type and running style. Ideally visit a running store where they can analyse your gait and recommend the best shoes for you. Replace your shoes every 600–900 km is recommended to make sure your feet are properly supported.



3. Skipping Warm-Ups and Cool-Downs


The Mistake:

Many runners have limited time and may choose to skip warm-ups and cool-downs, leading to stiff, tight muscles and a higher risk of injury.


The Fix:

Before running, do dynamic stretches like leg swings, hip circles, or high knees to get your muscles ready for the run. A proper warm-up should take about 5-10 minutes and increase your heart rate a bit. After running, do static stretches, focusing on your calves, hamstrings, quadriceps, and hip flexors to maintain flexibility.



4. Poor Running Form


The Mistake:

Slouching, overstriding (landing with your foot too far in front of your body), or excessive bouncing can make running harder on your joints and muscles.


The Fix:

Keep your posture upright but relaxed, with a slight forward lean. Land with your foot under your body, not in front of it, and aim for a light, quick stride rather than long, forceful steps.


5. Ignoring Pain


The Mistake: Many beginners push through pain, thinking it’s normal. While some muscle soreness is expected, sharp or persistent pain is a warning sign of an injury, and it might be best to rest and offload your joints.


The Fix: Listen to your body! If you feel sharp, persistent, or worsening pain, take a break and assess. Rest, ice, and gentle stretching might help, but if pain continues, see a physiotherapist to prevent further injury. It’s better to take a few rest days than to be forced into weeks of recovery due to a serious injury.



6. Not Strength Training


The Mistake: Focusing only on running without building strength can lead to imbalances and injuries.


The Fix:

Do strength training at least twice a week, focusing on your core, glutes, and legs. Strength training will allow you to run faster and for longer distances while lowering your risk of injury. Exercises like squats and lunges can improve your running efficiency and reduce injury risk.



Running should be enjoyable and pain-free. By avoiding these common mistakes and listening to your body, you’ll stay on track and injury-free.


If you’re experiencing any pain or discomfort while running, a physiotherapist at Free Motion Physiotherapy can help assess your movement and muscles, provide treatment, and give you the correct exercises to keep you running strong.


Happy running!



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