Key Beginner Running Mistakes to Avoid

Running mistakes are a crucial part of our development as runners - if we learn from them. They can be frustrating, painful, and even end our running career if we don't. Watch Coach Nate reflect on the biggest mistakes he sees newbies make, both from his personal experience as well as from the thousands of runners we've coached online.
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[@InappropriateCasualRunner]

Nate runs so easily. #goals I’m learning that slowing down has its place. Also I have to take stretching and strengthening seriously, before an injury takes me out. Thanks Coach!

[@markbubb9902]

I was doing 10:30 min miles and felt terrible after. I have since slowed down to 11:30 to 12 min miles and it has made huge difference.

[@giantkidtiff]

Mark Bubb agreed. sometimes i need to remind myself to slow down. but 10:00/mile, i also finish feeling like a truck hit me. when i slow down even by a minute..i can run so much longer. eventually i know the more i run, the better that time will be.

[@SLCtica]

Messed up my left ankle and running went from one of my routine activities to out of the question for several months. I became genuinely depressed over it. Now I’m trying get back into it but I’m approaching it as a beginner all over again because it has been so long (almost year) since I last ran

[@Liam021]

How has it been going? I hope you’ve managed to say injury-free! I’m also just getting back into it (for the last 4 weeks now) after a long time off with injury. It feels so great to be back out there!

[@adeletaylor4327]

I’m learning soo much from your videos , I’m trying to be a runner slowly but mainly walking at the moment since my achilles got sore. Am doing more strength training now so that I can start to run more. I’m in my 50s and have always wanted to be a runner but failed miserably mostly.

[@mpd1967]

It’s not how fast you go it’s how far you go! A quote from Dean Kanassis ultra runner. : ) Happy Running & Happy Trails!

[@kimban7232]

I just started running 3 days ago. Day 1: Bad shoes and no app, did 3 km and i was dead Day 2: Same bad shoes and an app that tells me how to pace run/walk. 8 km easy Got some Asics shoes and i wish i could go again today but the Internet said i need a rest. Cant wait to go running tomorrow. I set the training to beginner and when it ended after 32 minutes i wanted more so i kept running. I ran/walk for 1 hour and it was just enough. Maybe i should set it to intermediate? Great video thank you

[@tractortyre4260]

Did you run 8kms without stopping?!

[@kimban7232]

@@tractortyre4260 I wish i could, on day 2 i had an app telling me to alternate walk 2 minutes and jogging 1 minute, and the 2 minutes walk was too long sometimes, jogging some of the walking time. This is really good for my motivation. Could nt be happier. And, the Asics, WOW, that was good money spent. Cant wait to go run again tommorow. Can i walk on my resting days? hehe

[@TheRunExperience]

Hi Kim! Congrats on your progress. Generally it's always good to end your sessions feeling you could've done a bit more b/c that means you haven't overdone it. Also, check out our very own training app here: tre.onelink.me/I8YZ/3eb5fc43 You can listen to audio run workouts, access strength and mobility workouts to get strong and stay healthy and even communicate directly w coaches and fellow runners!

[@unproven13]

Hoka one one are probably the most comfortable shoe

[@anguyen2676]

Thank you Coach Nate.

[@kimberlyhampton5332]

Great advice! A friend who is recovering from hip replacement said that she switches up surfaces so that she doesn't put too much pressure on her hip. I hadn't thought about that. I will definitely do this. I am starting training for a half marathon this week.

[@TheRunExperience]

Yes varied surfaces are key! Sometimes it can be easy to do if you have access to different roads and trails. Other times it can be a little more difficult but it's worth thinking about when planning your routes.

[@Powerhaus88]

Never run on asphalt or hard surfaces. Always a trail, forest, path or track n field.

[@Kelly_Ben]

I started running at the same age, elementary/ junior high. I was quite fast when I was younger, but lost it in my early 20s. I still trained and raced every year, but not well. It's only this year, at 42, that I'm actually FOLLOWING a plan, doing different types of runs. It's also the first year I incorporated an active warmup. And wouldn't you know I'm rediscovering some of my childhood speed and endurance! Your channel helped so much, thanks!

[@TheRunExperience]

So glad to hear that Kelly!

[@OhHeyShy]

Love these videos thank you so much! This just motivated me to run in this Florida heat 🤣

[@Kudal196]

Same here, I live in west palm beach...Im running at 7 / 7:30 pm now cuz the heat is too much!

[@TheRunExperience]

Rise and shine (and run!)

[@kennardmcdonald3038]

The Run Experience what type of running sneakers do you recommend?

[@RXP91]

I had that pacing realisation! At school I HATED running. I used to bolt off and could not understand how people could maintain a run for so long. I recently discovered training at a lower heart rate and a watch/chest strap really helps me pace. I simply hit 140-145bpm and that's it. It blew my mind how enjoyable it was. I love hiking & couldn't fathom how jogging can essentially be as enjoyable as hiking. Nice tip on the road surfaces - thanks for that. I'm only two sessions in after a bunch of treadmill work in prep. So far so good. Due to all the treadmill work I was able to run a full 40 mins without having to walk without my HR going over my target.

[@gokiwi2642]

Thanks Coach Nat, one of the best running injury prevention videos for beginner runners on the net ive seen for a long time, 😀

[@StrokedTac]

Just started running again after years of not, I was a soccer player as well. On run 3, I was gifted extremely painful shin splints. Ive rested/rehab for 5 weeks, went for a test jog and the pain returned immediately. Looks like more time doing rehab/strengthening/stretching. Brand new pair of Hokas and Altras just looking at me........I learned that I have to start completely over compared to my soccer days lol.

[@pindakaas42]

It goes away, but I have to warn you, it's soo much easier to over do it then you think, that is my number two lesson from having shin splints, number one would be, yes all this stuff applies to me too...

[@StephanieHughesDesign]

Huge fan of this channel, long time watcher. Love your running videos and this is so on point. I am so despondent right now. I just returned to running again after absence due to shin splints and IT band inflammation. This time, I have an injury medial adjacent side of my knee, (bursitis may be?) and below the knee below the patella tendon. It happened, when I cam back from a long weekly run after training to running plan for 3 weeks and build up. So frustrated, angry and disappointed right now. Trying to develop strength and flexibility.

[@ginathompson3408]

Cool intro to the video 😎😀 great advice for beginners and a great reminder for the not-so-beginners. Used your breathing in and out through the nose trick just this morning to keep myself honest with my warmup pace 😀

[@Potato-bw8ps]

You are running and holding the camera.. RESPECT!

[@kenl.3298]

And talking!

[@dsb227]

Thank you!

[@bobpelletier4954]

OMG! Your running experience is awesome! I wish I listened to you 30 years ago! Thanks for your very informative session!!

[@veganrunningmummy523]

Loved this Coach Nate, so natural and relaxed, and I definitely relate to so much of this! Sharing with my running group.

[@volkermild3055]

Nate and team thanks for your advise and your videos. I surched the net intesively and your chanel is the best available. I am over 50 and run for 20 years now. My original plan was to run my first marathon this year and I realized you can't do this without a plan....l learned much about running and my major goal is stay healthy or you never will finish. Therefore I can only confirm do different things like cycling, swimming, strengthening and work on your mobility ... also yoga or tai chi could help. Maybe a last remark if you tend to cramp, compresion stockings might help and Mg if you take it over a longer period of time. Best wishes from Germany Volker

[@latchdoorlatch996]

So glad ive found this channel ive literally just took up running for mental health reasons and had no idea how to go about things thanks 👍🏻

[@MrAwseal]

Mate, as a trotter your mental health is going to need a lot more support than just running 🤣

[@Khroniclas]

I learned not to tie my shoes too tightly pretty early, I would walk a bit before starting to run, and if I tied my shoelaces too tightly I would start feeling a lot of discomfort in the arches of my feet. This reduced when I tied my shoelaces less tightly.

[@nizam_mr]

i made the exact same mistake last year march(age 35) when i started picking up running. TOO FAST. I got the impression of running = fast, as what i observed some other runners in the park. jogging is for old people or folks cooling down. I was suffering with my stamina progression, lasting 15mins for 2km. Although i lowered the intensity a bit but i still kept running fast. I eventually reached 5km distance by Aug in sub 30mins. My time/pace improvement was slow as by Dec i'm doing 27min 5k, and im prerry much stuck at this distance. This year Feb i discovered MAF and low heart rate run, changed my pacing and using HR as reference, sand progressing from 5k to HM distance by June. Heck my 5k is going down to 24mins now.

[@notapro968]

Nice video Nate, reminded me of many things I have forgotten or are too comfortable in my routine to change. Thanks

[@Schweini_1983]

I started running back in July. I was doing the couch to 5k. Once I was able to hit 5k, I started working on getting faster and faster so the other day I went for a run and said screw it, im going to do a 10k. I did my first 10 on my first attempt in 56 minutes. I couldnt believe it.

[@thenewknizzle7530]

Ok

[@Viktoryia3]

oh my god- Im recovering from an injury on my right leg and i was wondering if that side always hurts because of the side of the road/etc im running on- wow!

[@kingal89]

Running slow (conversational pace) for 75-85% of your weekly miles is the #1 tip for new runners. It helps you learn to love running, helps prevent injuries, and helps you see the most improvement. Literally before you know it you'll be crushing 5ks and 10ks and thinking about marathons. Those who think they are speed kings and make every run hurt will get injured and quit more often than not.

[@emilkarlsson1429]

Thank you for awesome videos. Learned alot from you.

[@zatiresouthafricansatire2061]

Great video man really helpful!

[@yinhoukhor7109]

Have you ever experienced drinking too much fluid before a run in the attempt to be sufficiently hydrated for the run? Have kept repeating this mistake but that's because I take hydration for running very seriously. Good content, useful tips and nice running background.

[@TheRunExperience]

Hydration is a little bit like sleep. You can't crawl your way out of deficit by sleeping 16 hours or by drinking a ton immediately. It's more about consistency over the previous few days and few weeks that makes the biggest difference!

[@mariahnolting7320]

For hydration, drinking to much water before a run can cause a lot of problems. I would recommend drink water consistently all day, then stop drinking water 30 minutes before your run. Right before your run take a few sips of water. This can also work for races too. :)

[@justlake93]

I wanted to ask this question as well. I'm usually parched mid way of my run..but drinking water consistently throughout the day has helped me.

[@paulpaulson5008]

Can you recommend good running shoes?

[@kenl.3298]

I'm pretty in shape and go to the gym about 3 times a week, I'm 5'10 and weigh 158lbs, yet I can't even jog 1 mile without walking. Need to make 1.5 miles in 11 minutes to be ready for boot camp😣

[@austinirwin2868]

Thanks a lot!

[@janedoyle6145]

So helpful thank you😚

[@Stringdude86]

People don’t understand what easy pace is. Seen so many people never develop their aerobic system because they run at 90% effort on moderate days, and 85% on ‘easy’ days. Even the nasal breathing is misleading because many people can breathe through nose at mid 80% effort. Even Nate is breathing too hard if this is actually an easy run, so don’t use this as a valid comparison. Slow way way down and build that base, with a HRM to keep you honest, then slowly build up mileage with two hard workouts a week and take it easy the other days. Rinse and repeat with slow volume increases and you’ll be a monster in 12 months.

[@TheRunExperience]

Good points Eric. How long have you trained with an HRM? Was it difficult for you to make the adjustment? And how did you establish your training zones? i.e. what method, test, etc. do you follow?

[@Stringdude86]

The Run Experience I’ve dabbled with a few HR training approaches, but used Friel to set my LT and 5 zones, and have used 5k races and hard hill sessions to validate my Max HR within 5 beats or so. Absolutely gotta use a chest strap though or it’s pointless. I typically do 65-70% max HR (Z2) on easy days 4x a week, two zone 3 aerobic threshold runs twice a week at about 82-84% max for an hour , and a 2+ hr long run mainly Z2 every week with occasional progression or fartlek every other week. At about 60-65 miles a week without injuries last 6 months so it’s working well for me. I’m sacrificing the quick gains from reps and intervals with marginal gains added up over months and months. I’ll throw in some more specific sessions closer to races, but slow and steady always wins the race. Your body will absorb those more anaerobic sessions with a strong aerobic system. Less periodized, but you’re also then ready for a race without much planning or notice. Training for a marathon though, so this won’t of course be the exact same approach for a strictly 5k runner. Although they will definitely see improvements with more weekly mileage of course :)

[@mariahnolting7320]

Not everyone is the same, but good job for figuring out what works for you 👍

[@Stringdude86]

mar351iah 351 yep totally agree, always exceptions!

[@kingal89]

Yes, most people run too fast when running easy. HR is really only valuable once you know your specific zones based on your body not some online guide. For easy runs I use 3 rules mostly: 1) 4:4 breathing or slower 2) convo pace 3) the pace "feels" like a jog (i.e., bopping along) If in doubt slow down but if you are breathing relaxed and can have a convo you shouldn't worry you are going too fast. You shouldn't finish an easy run feeling like you walked around the block, lol

[@mxchump]

I used my first pair of running shoes for ~ 1000 miles before realizing that was probably playing a big factor in my injuries. That along with not getting a foam roller until after it was too late.

[@JeannaCarpenter]

What foam roller are you referring to? My feet hurt after every jog/walk I do

[@OfCant]

Really need some help on running. 50 with asthma and for life of me I cannot get a 5k under 37 minutes. I actually was already following this information unknowingly (I do need to stretch and warm up more though), but no matter what I do I cannot break the habit of 'short striding' and getting tired in the run, and yes it gets worse as the run goes on, especially at around 3 1/2k. Its almost psychological but at the same time I hit a slight incline as well... Just lost on how break this.

[@yiannis_christodoulou]

Great information

[@janelhartman2847]

here is a problem i am dealing with now. maybe you can help. i am fairly new to running. love it but not very good at it. twice now this month, i have run outside and had a fantastic time, then wake up the next morning with horrible allergies. it puts me out of commission for a few days. anyone experience this and how do y'all deal with it?

[@acearohanda]

downloaded thr app bc i want to get into running (and hoping my only holding my breath for 15secs before i need to breathe wont stop me this time) but it wont let me make an account /: keeps saying there's an error. guess ill just stick to your awesome vids!

[@tractortyre4260]

Why do I get exhausted and have to walk after running for just about 2.5 miles even at a slow pace?! What might I be doing wrong?

[@TheRunExperience]

First off, congrats for getting out there and doing it :) That's not easy and 2.5 miles isn't either. Try alternating this workout with another 2.5 miles that's equal walk to equal rest. Push harder on the run portions, but walk easier on those. For example: 1 min run (faster), 1 min walk (easy). We'd also have you consider adding some strength training in to support your running too. Lots of great workouts for all of the above in our training app: tre.onelink.me/I8YZ/3eb5fc43 as well as vids on our channel.

[@tractortyre4260]

@@TheRunExperience thanks for the advice😅. Also the video was very helpful. Keep making these videos sharing your experiences.

[@skateata1]

Great video, but the music was making it hard to hear you.

[@angiep7836]

Typo on the Strength Training title.

[@skateskape]

Do not increase the mileage too fast.

[@mariahnolting7320]

Who else joined cross country to get in shape for soccer?

[@purdybby]

I just run for fun ...

[@peterphotiou7031]

No I I

[@TickleMeTimbers]

How tall are you? I walk at that pace.

[@aurangzaib3442]

Thaaaaaaaaanx

[@GaryMillerUK]

Turn the music down next time please. It is very distracting.

[@juancj692]

I was one of the few that WANTED to join cross country

[@Retread268]

So... I am jealous of anyone that can talk during their runs. Whether it's 2, 5 or 10 miles, I can't chat on a run. May be the old pump...

[@oanceapatrick4842]

My dude's packin'...

[@Tatted_stylist_]

I think I'm the first comment

[@Zeuskazoo]

"Back in the streets of boston" Louis CK confirmed

[@pushingthelimits5838]

Great video kinda like mine on my channel, yours was better though😂

[@freepat101]

Not a fan of these videos presented this way.

[@TheRunExperience]

Thank you for feedback!