1 Running too fast…and then quitting
I think this is what deters someone from running more than anything else. They run 2 miles at an 8:30 pace and say “That was so hard! I hate running!”. Slow down and run longer. Find a pace that you can maintain for an hour. If that pace is 13 minutes a mile, that’s not a problem. You’ll get faster over time.
2 Not stretching enough…or at all
Everyone should be doing dynamic stretching before every run and static stretching after every run. It will improve your performance and help prevent injuries.
3 Not signing up for a race soon enough
Sign up for a 5K early on. Worst case scenario you have to walk for some of it and you get the experience under your belt. Doing a race will most likely inspire you to run more. Here is a guide for running your first race.
4 Being stubborn - not listening to others advice
There is a lot of freedom in running and you can create your own path, but you should follow time tested fundamentals and best practices.
5 Wearing cheap shoes
Buy some nice running shoes, they're the only gear that you need. Get fitted at a store that specializes in running shoes.
6 Wearing shoes too long
Most people recommend replacing them every 300 to 500 miles. That’s about every 3 to 6 months. You're more likely to get an ankle, foot or toe injury in worn out shoes.
7 Not dressing appropriately for the weather
The 20 degree rule states that when running you should dress like it’s 20 degrees warmer than it actually is (since you’ll feel warmer from moving). So if it’s 50 degrees out you should dress like it’s 70 degrees and wear shorts and a short sleeve shirt. Remember to also pay attention to the wind. If it’s colder and you’re on the fence about bringing gloves and a hat — bring them. You can always put them in your pocket if you get hot.
8 Not tracking your runs
There is a lot of technology out there that makes it easy to create a log of all of your runs, you may as well take advantage of it. Smart watches are perfect for running and they're reasonably priced.
9 Not eating right
Your diet will significantly affect your running performance.
10 Not doing some type of strength training
Strength training is important because muscles need to be strong enough to handle the stress and impact of running. The winter can be a good time to focus on strength.
11 Trying to progress too fast
You should build mileage slowly to avoid injury. Some people have a lot of talent for running, but generally speaking it takes years to become a good runner. Here is some advice for progressing from beginner to intermediate.
12 Not learning proper form
You're not going to learn perfect running form overnight, but you can read about basic principles and gradually start applying them.
13 Picking bad running routes
Tracks, trails, and certain neighborhoods work well. A route with water fountains and bathrooms is nice to have. These are some things to avoid in a route: busy intersections, heavy foot traffic, heavy vehicle traffic, neighborhoods with no sidewalks, and dimly lit areas (if you’re running at night).
14 Ignoring injuries
The goal is to not get injured in the first place. If you do get injured the last thing you want to do is keep running through the pain. Take some time off or go to the doctor if it’s something serious.
15 Not putting on sunblock and petroleum jelly
Not only will your skin get burned but it’ll affect your performance. I tend to feel sick and tired if I get sunburned. Petroleum jelly is always a good idea as well. Running is hard enough as it is, you don’t want to add to that pain with chafing and sunburn.
16 Playing other sports that might injure you
It’s totally fine to play sports that you are used to playing. If you’re a swimmer and want to combine swimming and running — that’s fine. You should avoid doing something that you have no familiarity with or haven’t done in years. I strained my quad badly by sprinting in a softball game one summer and I couldn’t do anything for a month.
17 Bragging about being a runner
I’m going to conclude with some social etiquette advice. I was guilty of bragging about running a lot in the first few years. Nowadays I try to only talk about it if someone asks, if it’s with a running friend, or if the conversation is already about running. Don’t be the person that constantly squeezes "I ran 10 miles yesterday" into the conversation and try not to be judgmental of others.
