The 10 Biggest Mistakes New Runners Make (and How to Avoid Them), by Ben Parkes on YouTube. 12 min 23 s.
- Video length
- 12 min 23 s
- Time to do it
- 30 minutes
- Difficulty
- Easy
- Steps
- 10
What you need
Steps
Run at a conversational pace and start with two or three runs a week. Going too fast, too often is the most common beginner mistake.
Take at least one full rest day between runs. Your body adapts while you recover, not while you train.
Buy shoes fitted at a specialist running shop rather than generic trainers. Worn or wrong shoes cause aches and injuries.
Add two short strength sessions a week, such as squats, calf raises and glute bridges, to protect your knees and hips.
Build distance slowly. Add no more than about 10 percent to your weekly total each week and ease off every fourth week.
Warm up for five to ten minutes with brisk walking or an easy jog plus leg swings before any faster session.
Ignore pace on easy runs and judge effort instead. You should be able to speak in full sentences the whole time.
Stop comparing your pace or distance with other runners. Progress as a beginner means finishing runs feeling good.
Never run through sharp or worsening pain. Rest it, and see a physio if it lasts more than a few days.
Pick a beginner plan such as couch to 5K and follow it. There is no single right path, so choose one that fits your week.
Tips and common mistakes
Run slower than you think you should for the first few weeks, even if it feels too easy.
Keep a simple log of your runs so you can spot a week where you jumped up too far.
Replace your shoes once the midsole feels flat or the tread is worn smooth.
If a niggle starts, take an extra rest day straight away instead of pushing through.
Questions
How often should a complete beginner run?
Two or three times a week with a rest day in between is plenty for the first month. Add a fourth day only once those runs feel comfortable.
How fast should I run as a beginner?
Slow enough that you can talk in full sentences. If you are gasping, ease off or walk for a minute.
Can I run every day?
Not when you are starting out. Daily running without rest days is one of the fastest routes to shin splints and sore knees.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
