So, you’re starting to run (again?)

You’ve downloaded a free app, laced up your trainers, maybe even gone out for a run or two.
But something’s already feeling… off.

You’re exhausted, your legs hurt in weird places, and your inner critic is having a field day:
“Why is starting to run so hard? Shouldn’t I be able to do this by now? Maybe I’m just not a runner. Why is it easy for everyone else?”

Before you quit, let me tell you: you’re not the problem.
Most beginner runners fall into the same 3–5 traps…and none of them are your fault. Promise!

This post breaks them down, and shows you what to do instead – so you can finally run without hating it (or yourself).

Starting To Run Mistake #1: Running Too Fast, Too Soon

Most people run like they’re being chased by zombies… and burn out in minutes.
They assume running = sprinting hard, when in reality, most runs should feel comfortable, easy…even bordering on boringly slow.

What to do instead:

• Run at a pace that you can talk – maybe not full conversations, but you could say a line or 2 easily without struggling to breathe
• Embrace talking regular walking breaks – they’re not cheating, they’re training smart
• Focus on time spent on your feet moving, not what your speed is or pushing how far you can run each time

Starting To Run Mistake #2: Expecting Progress to Be Linear

You have one ‘good’ run and think, “yes, it’s happening, I’m getting fitter!”
Then the next run feels awful, and you spiral into doubt. Sound familiar?

Running fitness doesn’t improve in a straight line. It’s more like a rollercoaster.

What to do instead:

• Know that the odd off days is normal (it could have nothing to do with how you ran, but how your sleep was last night, where you are in your hormone cycle, your hydration levels, stress, what you ate before your run, and even what you were thinking before & during your run)
• Track your progress over weeks, not days
• Trust that consistency matters more than every run being perfect

Starting To Run Mistake #3: Letting the Inner Critic Drive the Process

Your trickster brain says things like:

• “You’re not a real runner”
• “You look ridiculous”
• “Everyone’s judging you”

This is normal human brain stuff. But if you don’t work with it, it’ll stop you in your tracks.

What to do instead:

• Be aware of your thoughts but don’t believe them
• Practice running with self-compassion instead of self-judgment
• Surround yourself with support (like a coach – hi, it’s me – or beginner-friendly community – hi, it’s the Zero to 5K Run Club!)

Starting To Run Mistake #4: Going It Alone

When no one else knows you’re trying to start running, it’s easy to ghost your own goal.
You skip runs. You lose momentum. You quiet quit before it clicks.

What to do instead:

• Find accountability (a friend, coach, or community)
• Talk about your goals out loud – make it real
• Celebrate wins and setbacks with people who get it

Starting To Run Mistake #5: Thinking It Should Feel Easy Before It Gets Easier

Spoiler: the first few weeks can be awkward when learning to run by yourself.

You’re learning something new, and new things take time to become habits.

Running does get easier. Just not right away.

What to do instead:

• Accept that awkward is part of the process
• Follow a training plan designed for actual beginners – not fitness unicorns
• Remind yourself: your future runner self will thank you, keep taking one step forward

Starting To Run – Without the Mistakes?

• A 10-week beginner running plan (with built-in walk breaks!)
• Mindset coaching to quiet the inner critic
• Weekly check-ins and support from a community of new runners
• Me in your corner, helping you actually stick with it this time

The Zero to 5K Run Club Waitlist is open now!

We kick off this September – and waitlist pricing is only available for a short time.
Join the waitlist and I’ll send you everything you need to get started.