Pitfalls and Common Mistakes for New Runners: A Sports Medicine Perspective

1. Doing Too Much, Too Soon

One of the most common mistakes new runners make is ramping up mileage or intensity too quickly. The body needs time to adapt to the impact of running. Increasing mileage by more than 10% per week or skipping rest days can lead to overuse injuries like shin splints, stress fractures, or tendonitis.

Solution: Follow a gradual progression plan, such as a walk-run program, and allow for proper recovery.

2. Wearing the Wrong Shoes

Improper footwear can contribute to discomfort and injury. Many new runners wear old, worn-out shoes or choose trendy models that don’t suit their foot type and running gait.

Solution: Visit a specialty running store for a proper gait analysis and shoe fitting. Replace running shoes every 300-500 miles.

3. Ignoring Warm-Ups and Cool-Downs

Jumping straight into a run without a warm-up increases the risk of muscle strains and joint stiffness, while skipping a cool-down can lead to soreness and slower recovery.

Solution: Start each run with dynamic stretches and a light jog. Finish with static stretching and gradual deceleration.

4. Poor Running Form

Inefficient biomechanics can lead to discomfort and injury. Common mistakes include overstriding (landing too far in front of the body), excessive heel striking, and poor posture.

Solution: Focus on maintaining an upright posture, landing with a midfoot strike, and keeping strides short and quick.

5. Not Strength Training or Cross-Training

Running alone can lead to muscle imbalances and increased injury risk. Weak core, hip, and leg muscles can strain joints and cause poor running mechanics.

Solution: Incorporate strength training, mobility exercises, and cross-training activities (cycling, swimming) at least twice a week.

6. Neglecting Hydration and Nutrition

Dehydration and poor nutrition can lead to fatigue, muscle cramps, and decreased performance.

Solution: Drink water throughout the day and consider electrolyte replacement for longer runs. Fuel with a balanced diet that includes sufficient carbohydrates, protein, and healthy fats.

7. Skipping Rest and Recovery

Many new runners feel motivated to run every day, but not allowing the body to recover can lead to overuse injuries and burnout.

Solution: Incorporate rest days into your training plan. Active recovery, such as walking or yoga, can help maintain mobility while allowing the body to heal.

8. Not Listening to the Body

Pushing through pain or discomfort can turn minor issues into major injuries.

Solution: Pay attention to warning signs like persistent soreness, sharp pain, or swelling. Modify training and seek medical advice if pain persists.

Conclusion

Avoiding these common mistakes can make the transition into running smoother and more enjoyable. By gradually increasing intensity, wearing proper footwear, incorporating strength training, and prioritizing recovery, new runners can build a solid foundation for long-term success. Running should be a lifelong, injury-free activity—taking the right precautions early on can help ensure that it stays that way.

At Princeton Sports and Family Medicine, P.C., our doctors specialize in sports medicine services, including exercise counseling and physician services to assess your risk for injury and assist in your performance goals.

Call or click to book a session with our professionals at Princeton Sports and Family Medicine, P.C. In addition to problem-focused visits, we offer sports performance evaluations to stop problems before they start. Plan your visit today!

Author

Peter Wenger, MD Peter C. Wenger, MD, is an orthopedic and non-operative sports injury specialist at Princeton Sports and Family Medicine, P.C., in Lawrenceville, New Jersey. He is board certified in both family medicine and sports medicine. Dr. Wenger brings a unique approach to sports medicine care with his comprehensive understanding of family medicine, sports medicine, and surgery. As a multisport athlete himself, he understands a patient’s desire to safely return to their sport.