The Most Common Running Mistakes

Starting a running routine is exciting. Progress can come quickly in the beginning and it’s easy to feel motivated by the improvements you see week to week. But many new runners unknowingly can make a few common mistakes that can slow progress or increase the risk of injury.

Most of these mistakes come from a lack of accurate information, not a lack of effort. With a little structure and awareness, new runners can build momentum, stay healthy and enjoy the process much more.

We asked Minneapolis Performance Physiologist and avid runner Aaron Easker what mistakes he most commonly sees when people first start their running journey. Here are three he sees most often and how new runners can avoid them.

Training Without Structure or Clear Zones

One of the biggest challenges for new runners is that most training ends up happening at the same intensity. Without knowing training zones or following a structured plan, runs often fall into a middle ground that is harder than easy days should be but not quite hard enough to drive meaningful adaptation.

This usually happens because runners are simply going out the door and running at whatever pace feels natural that day. While this approach can work in the short term, it often leads to stalled progress or unnecessary fatigue over time.

Structured training solves this by organizing workouts around specific intensities and purposes. Easy days build aerobic capacity and allow the body to recover. Harder efforts develop speed and endurance. Over time, these sessions are organized into a larger progression so the body can adapt gradually.

Without that structure or periodization, training tends to become random rather than progressive. Planning ahead and understanding the effort levels associated with different training zones helps runners build fitness in a much more sustainable way.

Increasing Mileage Without Supporting Strength

As running volume increases, the cardiovascular system often adapts quickly. Many runners notice that their breathing and endurance improve within weeks. The challenge is that the muscles, tendons and connective tissue supporting each stride take longer to adapt.

This mismatch can create problems if strength training is not part of the routine. When the aerobic system is ready to run longer or faster but the muscular system is not yet prepared for the load, injury risk increases.

Strength training helps build the durability needed to support higher mileage. Exercises that target the hips, glutes, hamstrings and core help runners maintain better mechanics as fatigue builds and reduce the strain placed on joints and connective tissue.

For new runners, strength work does not need to be complicated or time consuming. Consistent, basic strength exercises performed alongside a running program can make a major difference in staying healthy as mileage increases.

Trying to Lose Weight While Increasing Volume

Some runners begin training with the goal of becoming faster by losing weight. While body composition can influence running performance, trying to restrict calories while increasing mileage can create problems.

Running training increases the body’s energy demands. If caloric intake drops too low during this time, the body may struggle to recover between workouts. Fatigue can increase, performance can plateau and the risk of injury may rise.

It is also important to remember that weight changes during training vary from person to person. Some runners lose weight while others may gain weight as training increases. Both outcomes can be normal depending on individual physiology and training load.

Instead of aggressively restricting calories, the priority during a training program should be supporting the work being done. Adequate fueling helps the body adapt to training, recover properly and maintain consistent performance over time.

Turning Running Problems Into Clear Next Steps

The good news is these challenges are easier than ever to solve. At Human Powered Health, our Performance Physiologists meet you where you are, using lab grade testing to understand how your body works and provide clear recommendations to help you train smarter and reach your goals.

VO₂max and Lactate Threshold Testing
Measures your aerobic capacity and identifies the exact heart rate, pace and power zones your body responds to best, helping remove the guesswork from training and bring structure to your running program.

Running Gait Analysis
High speed motion capture and biomechanical analysis break down your stride at different paces to identify movement patterns that may increase injury risk, while also highlighting opportunities to improve running efficiency.

Resting Metabolic Rate Testing
Measures how many calories your body burns at rest, providing an accurate baseline to support training, recovery and fueling as your running volume increases.

If you are looking to solve issues you’ve been running into along your journey, book a free 15 minute virtual consultation with a Master’s-level performance physiologist. This is your opportunity to share your background, ask questions and get to know the expert team who will guide and support you through the testing process.