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Have you been staying on track with your running journey? If so, congrats — that’s awesome! If not, maybe you’re doing some research to make sure you’re doing it right — and that’s perfectly okay.
The goal of this blog is to give you the tools, knowledge, and support to keep going. And that includes being honest about what didn’t work for me.
I’ve made a fair share of mistakes since I started running. I’ll likely update this list as I learn more, but for now, here are the top five mistakes I made as a beginner runner — and how you can avoid them.
1. Skipping Easy Runs (and Paying the Price)
My biggest mistake was trying to go hard on every single run. I pushed myself to go farther and faster every time — thinking that was the only way to improve.
I ended up with severe shin splints that made even walking uncomfortable.
I spent hundreds of dollars:
- Visiting a chiropractor
- Buying new running shoes
- Purchasing recovery tools like foam rollers and compression sleeves
And while those tools helped, the real solution was this:
I simply needed to rest — and incorporate easy runs into my weekly routine.
🧠 Quick Tip:
Not every run should feel like a race. Mix in 1–2 easy pace runs per week (where you can comfortably hold a conversation) to let your body adapt and recover.
2. Ignoring Recovery and Sleep
Another major mistake? Not listening to my body and neglecting proper recovery — especially sleep.
I wear the Garmin Forerunner 265, and while no sleep tracker is perfect, it gave me a wake-up call (pun intended). I was averaging only 4 to 5.5 hours of sleep a night.
I was staying up past midnight and waking up naturally at 5–6 a.m. — not ideal for recovery.
💤 Lack of sleep affects everything:
- Muscle recovery
- Hormone regulation
- Mood and motivation
- Risk of injury
🧠 Real Athlete Example:
- LeBron James reportedly sleeps 8–10 hours per night and spends over $1.5 million per year on recovery (including cryotherapy, hyperbaric chambers, and personal chefs).
- Cristiano Ronaldo takes multiple naps a day, uses sleep experts, and has a strict routine to maximize performance and longevity.
If elite athletes prioritize sleep and recovery, why do we think we can skip it?
3. Running Without Fueling First
Running on an empty stomach, especially on longer runs, was another mistake I made early on.
Even a small pre-run snack can make a huge difference in energy levels and performance.
✅ Pre-run snack examples:
- A banana
- An apple with a spoonful of peanut butter
- spponful of honey with salt is an excellent source of energy.
- A slice of toast with honey
And if you’re going for a long run (45 minutes or more), consider bringing fuel for the run — like energy gels( I will soon have a post on the ones i recommend).
You wouldn’t take a road trip on a quarter tank — so don’t run on one either.
4. Wearing the Wrong Running Shoes
I ran in whatever shoes I had lying around — without any idea of what my feet actually needed. Big mistake.
Eventually, I got my feet scanned at a local running store and was matched with shoes that suited my arch, pronation, and running goals. It made a world of difference.
By then, though, I had already aggravated my shin splints to the point where even speed walking was painful.
✅ What to do:
- Visit a specialty running store for a gait analysis
- Look into brands like Brooks, HOKA, or ASICS (depending on your needs)
- Try models that are made for you or the recommendations they give you
5. Waiting Too Long to Register for a Race
If you’re planning to run a 5K, 10K, half marathon, or any public race, my advice is:
Commit early. Register early.
Why?
- Entry fees usually go up closer to race day
- Popular races sell out
- Registering early gives you a clear goal to train for, which boosts motivation
For example, I saved nearly $20 on a local 10K just by registering a month in advance. That’s money you can use toward gear, hydration, or post-race food!
Final Thoughts
It’s totally normal to make mistakes as a new runner — I sure did. But the more you learn, the better you can take care of your body and keep enjoying the process.
So remember:
- Mix in easy runs
- Prioritize sleep and recovery
- Fuel your body before you run
- Wear the right shoes for your feet
- And sign up early if you’re racing!
Stay consistent, stay safe, and keep moving forward.
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