Starting to run is exciting, but it can also feel harder than it needs to. Almost every woman makes the same handful of mistakes in the beginning, and none of them mean you’re doing anything wrong. They’re just things no one tells you early enough.
These beginner running mistakes are incredibly common, and incredibly easy to fix. A few small adjustments can make running feel lighter, safer, and far more enjoyable, especially when you’re juggling a busy schedule. If you want to build a running habit but it feels harder than expected, you’re in the right place.
1. Starting too fast
Many beginners start running way too fast, because of excitement, nerves, or simply remembering a past fitness level. “Easy pace” is often misunderstood – when you’re new, it’s difficult to know what “easy” is supposed to feel like.
Running too fast too soon is the quickest way to burnout. You can’t catch a breath, your heart rate is through the roof, you feel exhausted, and running starts feeling like punishment. This discomfort is the number one reason women conclude that “running is just not for me” and give up.
The fix
Run slower – genuinely, almost embarrassingly slow. If you’re gasping for air or can’t speak in full sentences, you’re going too fast. That pace isn’t sustainable.
You can learn to use heart rate zones and target zone 2 for most runs. Wrist-based heart rate monitors can be inaccurate though – I know my first was way off (for months!) until I run a few tests and calibrate it. Effort-based running is usually better for beginners.
A run-walk structure is another good way to learn what as easy effort feels like. There’s no shame in walking – it can be a powerful training tool, especially in the first weeks of running.
Learn more in my realistic guide to pacing and effort-based running – How slow is too slow for beginner runners?
2. Doing too much too soon
When motivation is high, it’s tempting to increase distance, pace, and chase big milestones early. But your muscles, tendons, and joints need time to adapt to impact. Pushing too much at the beginning can lead to persistent fatigue, poor recovery, mental burnout, or even injuries. That’s the number one reason I see people giving up on running, and I believe it’s the easiest one to fix.
The fix
Keep it simple – aim for 2-3 runs per week to allow your body to adapt to new impact. That’s more than enough to start building endurance and confidence.
Follow a gradual progression and be patient. The classic rule is increasing weekly volume by no more than 10-15%, but even that can be too much for some beginners. Progress looks different for everyone.
If you like structure, try my 4-week habit-building beginner running plan.
3. Skipping warm-ups
Warm-ups aren’t exciting. They’re the easiest thing to skip when you short on time or eager to get going. But cold, stiff muscles make your first mile feel unnecessarily hard, can reduce your mobility, and even lead to pulls or strains.
The fix
Give your body 3-5 minutes to ease into movement. A few leg swings, hip circles, or a short brisk walk are all you need. You can use a quick YouTube tutorial to follow along, like this one from Julia Reppel.
And if you want the simplest option: walk briskly for 5 minutes before running. That alone can make a noticeable difference.
4. Ignoring rest and recovery
Many women feel guilty resting. It can feel like losing progress, lacking discipline, or “being lazy.” But rest and recovery aren’t optional. They are a part of your training – they’re where your body adapts and rebuilds stronger. Without consistent, planned recovery periods, you’re more likely to lose motivation, experience fatigue, and see minor aches turn into real setbacks.
The fix
Treat rest and recovery as a non-negotiable part of your training. If you prefer active rest days, aim for a gentle movement, like swimming, walking, or stretching.
Read more: Running recovery routine for women: time-saving habits that fit busy schedules & 5 best running recovery tools.
5. Running on empty
Many women run fasted, either because of weight concerns, stomach comfort, or simply convenience. But running without fuel leads to worsened performance, fatigue, higher stress hormone levels, slower recovery, and increased injury risk. You may feel sluggish, dizzy, irritable, or unusually hungry throughout the day.
The fix
Have a small, carb-rich snack before your run: a banana, toast with honey, or a granola bar. Fuel improves performance, mood, energy, and post-run hunger levels.
Read my guides on Pre-run fueling for women and Post-run nutrition for better recovery if you want to dive deeper.
6. Wearing the wrong shoes
Choosing shoes based on trends, aesthetics, or whatever is already in your closet is incredibly common. However, running demands more – shoes provide support, stability, and impact protection. Old or ill-fitting shoes can lead to blisters, aching ankles, shin splints, or knee pain – all of which makes running harder than it should be.
The fix
Invest in one proper pair of versatile daily trainers. Try to get a gait analysis in a running store to understand what you really need. Comfort matters more than brand, colour, or hype.
Helpful reads: Beginner running shoes: guide to the perfect first pair
& All-rounder running shoes for a simple one-shoe rotation
7. Neglecting strength and mobility work
It’s easy to assume that running alone builds the strength you need, especially when starting a brand-new routine is already a lot. But running relies heavily on strong, stable hips and glutes, and good mobility around your joints. Weak hips and glutes can lead to knee pain, IT band discomfort, and unstable landings. Poor mobility affects your form and makes staying consistent way more difficult.
The fix
Add two short strength or mobility sessions each week: even 20-30 minutes at home is enough. Focus on glutes, core, hips, calves, and single-leg stability.
You don’t need equipment to start. Simple bodyweight routines for runners work great (here’s a quick, 25-minute video to follow along).
8. Comparing yourself to others
Seeing other runners’ paces, distances, or effortless-looking progress can make you feel behind. Sometimes the comparison trap comes from your past self – a version of you who used to be fitter or faster. Comparison creates pressure and guilt, and it can turn running into something you feel judged by, rather than something that brings joy into your day.
The fix
Run your own journey. Accept your pace, your schedule, your season of life.
Celebrate the wins that actually matter for beginners: showing up, being consistent, and feeling a little more confident each week. Progress comes from staying in the process, not from trying to keep up with anyone else.
9. Relying on motivation
At the beginning, motivation feels endless. But it always dips, often in week two or three. If motivation is the only thing holding your routine together, it can collapse the moment you’re tired, busy, overwhelmed, or simply not in the mood. This all-or-nothing pattern is why many beginners quit before the habit forms.
The fix
Build tiny habits that support the routine when motivation is low.
Lay your clothes out the night before. Choose and stick to your running days. Pair your runs with a podcast you love. Think of discipline as self-care, not pressure.
And aim for no “zero weeks”, not perfect weeks.
For more strategies, see How to build a running habit that fits a busy schedule.
Common beginner running mistakes FAQ
Most beginner injuries come from doing too much, too soon – or running faster than your body is ready for. The safest way to avoid injuries is to slow down, build gradually, and give your body time to adapt.
A few simple habits go a long way:
Run at a conversational, truly easy effort. If you’re gasping for air, it’s too fast.
Increase your weekly volume gradually (max 10–15% per week).
Add 2 short strength sessions focused on glutes, hips, and core.
Fuel properly and don’t skip rest days; recovery is part of training
At the first sign of sharp, lasting, or “different than usual” pain, pause and reassess.
Small, consistent habits protect your long-term progress far more than pushing through discomfort.
Running is high-impact, and your cardiovascular fitness often improves faster than your muscles, tendons, and joints can adapt. That mismatch leads many beginners to unknowingly push too hard.
Beginners are also more likely to run faster than “easy pace, underestimate recovery needs, skip warm-ups, run in old or casual shoes, and train without proper fueling.
Injury risk drops dramatically when you slow down, start with manageable sessions (like run-walk), fuel well, and build a consistent routine instead of chasing big jumps in speed or distance.
Two to three runs per week is the sweet spot for most beginners. It gives your body time to adapt, protects your joints and tendons, and makes it easier to stay consistent without burnout.
More isn’t always better, especially at the start. Consistency forms the habit; volume can grow later.
Beginners should only increase mileage once their current weekly volume feels comfortable – not forced, rushed, or exhausting. A good rule of thumb is to stay at the same mileage for at least 2-3 weeks before adding more. This gives your muscles, tendons, and joints time to adapt to the impact of running.
When you’re ready to increase, keep it gentle: add no more than 10-15% per week, or simply add 5-10 extra minutes to one run,
or add one additional short run if your schedule allows. If you feel unusually fatigued, your form breaks down, or your motivation drops sharply, those are signs to hold steady or back off a little.
Progress works best when it’s gradual. Slow increases build confidence, prevent injuries, and make running feel easier over time.
Final thoughts
There is absolutely nothing wrong with you if running feels difficult right now. These beginner mistakes are incredibly common – and easily fixable. Once you know what to pay attention to, running becomes smoother, more enjoyable, and far more sustainable.
Small changes make a big difference.
Slow down. Fuel your body. Rest well. Choose comfort. Celebrate consistency. Running doesn’t have to feel overwhelming. It can fit into your real life – even your busiest weeks – one step at a time.
If you’d like help getting started, try my 4-week beginner plan, or read my full guide: How to build a running habit that fits a busy schedule.
And for weekly running motivation and practical habit-building tips, join The Extra Mile newsletter down below.
