The 3 Most Common Running Mistakes That Beginners Make – And How to Avoid Them

As you take the first steps in your running journey, it’s easy to get swept up in the enthusiasm and start bagging more miles and running faster than you should.

Beginner runners commonly get injured or suffer from fatigue from doing too much too soon, hindering progress, draining motivation and often bringing a premature end to the journey.

However, by becoming aware of the most common running mistakes that new runners make — and reading up on some simple but powerful tips — you can avoid falling into the pitfalls and truly make the most of the journey.

Mistake 1: Not Warming Up or Warming Down Properly

I say it to everyone I work with — don't skip the warm-up!

Not only does it make injury less likely, it also primes your body to perform at its best, so your running is not only quicker but also more enjoyable.

The key is to always warm up dynamically rather than with static stretches. This includes anything that encourages range of movement, gets the heart pumping faster, and primes the muscles and connective tissues to be ready for exercise. Things like skipping exercises and lunges are particularly good. And once you’ve covered the main muscle groups of your legs, included some upper body movement, and started to sweat a little, you should be ready to run. Click here to see a few of my recommended warm-up ideas.

To prevent post-run muscle soreness, improve flexibility, and reduce injury risk, spend a few minutes warming down too — slow your pace before the end of your run, then walk it off. When you've stopped, gently stretch your hamstrings, quads, and glutes, and add some light arm swings and torso rotations to help your whole body recover well.

Mistake 2: Ignoring Your Running Form

Not working on your running form can significantly hinder your progress and enjoyment

Running isn't just about moving — it's about moving well.

However, many joggers simply hit the pavement without considering how they’re doing it. While running is a natural human movement, daily habits like prolonged sitting or poor posture often shape our form in ways that aren’t ideal — and this can lead to inefficiencies or even injury.

Improving your running form goes hand-in-hand with improving your posture, running efficiency, and breath awareness. This is where the Alexander Technique can be a game-changer.

Widely used by athletes, musicians, and performers, the Alexander Technique helps you become more conscious of how you move, allowing you to undo tension and move with more ease and coordination. Applied to running, this means cultivating better posture, more efficient breathing and reduced impact on joints — all through awareness rather than force.

Here are a few things you can consider next time you're out for a run:

• Before you warm-up, take a moment to notice how you’re standing.

  • Are your shoulders raised?

  • Are you breathing freely from the top of your lungs down through your ribs and down to your pelvic floor?

  • Is your neck free so your head can balance lightly at the top of your spine?

If you find something that isn’t ideal (and most of us do), avoid trying to "fix" it by muscling into a perfect position — this just adds tension. Instead, think about allowing more ease. A simple mental cue like “strong but loose” can be surprisingly effective.

• During your run:

  • Keep your head balanced and your gaze soft — no need to stiffen the neck or clench the jaw.

  • Let your core muscles engage naturally rather than bracing it; gripping your abs can restrict your diaphragm and lead to shallow breathing.

  • Keep your shoulders soft and allow your arms to swing freely.

  • Let your torso rotate gently with each stride to this aid power and flow, however be mindful not to over-rotate or let your arms cross the midline.

  • Aim for shorter, quicker steps to avoid over-striding and reduce impact forces going through your joints. Your foot should land closer to your centre of mass, rather than way out in front of you, ideally on a bent knee and with your foot contacting the ground on the way back towards you.

    
    

• Running drills such as A-skips, B-skips, bum kicks and high knees can reinforce better mechanics, and combining these with the awareness-based approach of the Alexander Technique can help create lasting, injury-resistant habits that strengthen your running technique.

  
  

For more on mindful movement and running efficiency, check out my blog: What if better running means doing less, not more?

Mistake 3: Not Doing Any Cross Training or Strength Training

Cross training — any exercise that complements your running — is a smart way to stay strong, balanced, and injury-free.

Aim to include at least one cross-training session per week. Activities like swimming, cycling, yoga, or even tennis help maintain cardiovascular fitness while giving running muscles a break and engaging others that support stability and mobility.

Strength training is just as crucial. One to two sessions per week can make a big difference, especially when targeting the hips, glutes, quads, and calves — common weak spots for runners.

A strong and responsive body — combined with mindful movement practices like the Alexander Technique — can help you run further, faster, and happier, all while staying in tune with your body and breath.

Final Thought

Running doesn’t have to mean pushing harder — sometimes the best gains come from doing less, but doing it better. By warming up wisely, tuning in to your form, cross-training consistently, and applying principles from the Alexander Technique, you’ll not only avoid common mistakes — you’ll enjoy every step of the journey.

✨ Bonus Tips:

• Running remember the running mantra: “Strong but loose” – encourage movement, not tension.

• Stay consistent: Even 15-minute runs build a base.

• Don't be afraid to run slowly: In fact, 90% of your runs should be at conversational pace so don't be tempted to go too fast, too often.

To book a running or Alexander Technique lesson with me, click here.

If you know someone who is interested in taking an Alexander Technique lesson or coming for a Run SMART lesson, tell them to mention this blog and they will receive a £10 discount from their first lesson.