--- title: 5 Running Mistakes Beginners Always Make description: Wearing wrong shoes can cost you more than just a few blisters canonical: https://time.com/3977282/beginner-running-mistakes/ author: TIME article:opinion: false article:content_tier: free article:published_time: 2015-08-03T16:00:37.000Z article:modified_time: 2026-08-04T07:41:26.112Z article:section: Health og:title: 5 Running Mistakes Beginners Always Make og:description: Wearing the wrong shoes can cost you more than just a few blisters og:url: https://time.com/3977282/beginner-running-mistakes/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltcbcaf5d8e226e761/69885d0e2dce0147399e4d94/woman-tying-shoelace.jpg?branch=production&width=507&quality=75&auto=webp&crop=16:9 og:image:width: 507 og:image:height: 285 og:image:alt: woman-tying-shoelace og:type: article twitter:card: summary_large_image twitter:title: 5 Running Mistakes Beginners Always Make twitter:description: Wearing the wrong shoes can cost you more than just a few blisters twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltcbcaf5d8e226e761/69885d0e2dce0147399e4d94/woman-tying-shoelace.jpg?branch=production&width=507&quality=75&auto=webp&crop=16:9 ---  # 5 Running Mistakes Beginners Always Make > Sponsored content. 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Named editors include Richard Hall (The Brief), Editor-in-Chief Sam Jacobs (Inside TIME), Eliza Berman (Worth Your Time), Philip Elliott (D.C. Brief), Justin Worland (Future Proof) and Harry Booth (In the Loop). Health Matters is written by TIME's health desk. #### How do I sign up for a TIME newsletter? Go to time.com/newsletters, choose the newsletters you want and enter your email address. There is no cost and no subscription requirement. ### Sources * TIME Newsletters: [time.com/newsletters](/c/time-nl-network-2026q3/newsletters?i=26abb9cf-e933-4581-a31c-fd1923a6aa2a&cr=time-nl-network-2026q3-v1) ## Video: Is Running Barefoot Better for You? [Watch (HLS stream): Is Running Barefoot Better for You?](https://cdn.jwplayer.com/manifests/tY52UIfb.m3u8) (1:30)  _Published 2010-01-22. TIME's Bryan Walsh goes for a test run in a pair of Vibram Five Fingers - basically gloves for your feet - to test recent theories that running barefoot is better for your body_ by [Jennifer Cohen / Health.com](https://time.com/author/health-com/) ## Jennifer Cohen / Health.com Contributor Aug 3, 2015 4:00 PM UTC  Young woman tying athletic shoelace Young woman tying athletic shoelace Getty Images by [Jennifer Cohen / Health.com](https://time.com/author/health-com/) ## Jennifer Cohen / Health.com Contributor Aug 3, 2015 4:00 PM UTC Summertime is the perfect season to start a running program. With the sun shining, there’s simply no reason to _not_ lace up your sneaks and hit the road. But before you get started, learn the five mistakes every beginning runner makes. And skip them! **Starting too fast** The most common mistake new runners make: going too hard, too fast. By not easing into it, you end up exhausted much sooner than expected, and the tail end of your run becomes a wind-sucking session. This can make running seem too hard, which can lead you to quit your program all together. **Solution:** The key is pacing yourself; running is a sport in which progress is especially slow and gradual. If you’re running outside, downloading a pacing app like RunKeeper (free, [iTunes and Google Play](http://runkeeper.com/running-app)) can help you keep track of your speed. Start off at a moderate pace, and gradually increase throughout your run. This will make for not only a more enjoyable run, but it’s also the key to building endurance. **Wearing the wrong shoes** Maybe you’ve heard this one before, but it’s worth repeating. You may think because your feet feel okay, and you’re not getting blisters, you’re in the clear. But poor-fitting shoes can cause all sorts of unexpected problems: ankle pain, hip pain, even shoulder pain, and so on. This is why I think of the wrong shoes as the “silent killer” of running programs. **Solution:** The best advice is to sidestep this from the get-go. Hit your local running store and have them [fit you for the proper shoes](http://www.health.com/health/video/0,,20719559,00.html). They will look at your gait and see what areas of your feet take on the most pressure while you walk and run. The right shoe will take your runs to a whole new level. **Setting unrealistic goals** It’s very easy to get caught up in what others are doing and try to match up with them, especially when it comes to running. But remember: the only person you should be competing against is yourself. If you’re a brand new runner, trying to run a 5k straight through right off the bat is likely going to leave you feeling discouraged. It’s okay—even recommended—to start with an even smaller goal, like running a mile. And then move forward from there. **Solution:** Start with a realistic program that will help you build the strength and endurance to reach your running goal. For example, start with a [run/walk program](http://www.health.com/health/article/0,,20410969,00.html) that allows you to take rests in between each set of running. Over time, you’ll build the endurance to run all the way through with no breaks. **Fueling improperly** A car can’t run without gas, right? It also probably won’t run very well if you fill it with water. This is exactly the way you should be thinking about fueling yourself for a run. New runners often find that one day, they feel like a million bucks on their run, but then the next, it feels like all progress has gone out the window. Often the difference is proper food and water. **Solution:** Everybody is different, so you’ll have to experiment a bit to find out what works best for you, but there are some tried and true solutions that work for most. If you have 1 hour or less before your run, eat a small mixture of protein, carbohydrates and fats. This could be a slice of whole wheat bread with peanut or almond butter spread on top. If you have 2 hours, eat a meal that includes larger portions of protein, carbohydrates and fats. This could be eggs, bacon, and a slice of whole wheat toast. If you’re going on a longer run, you can bring some energy gels ([GU Energy Gels](https://guenergy.com/shop/energy-gel) are a popular option) for the road, but I find it easier and healthier to just snag a pack of your kid’s fruit snacks. My kids and I love [Fruigees](http://www.fruigees.com/) since they’re a natural, organic option and made with only fruits and veggies. This is a super efficient snack that will give you that quick punch of natural sugar to help you keep going, without upsetting your stomach. **Heel Striking** You may have heard the term, but many people don’t know what this is or how to fix it. By overstriding (landing on your heel first), you are opening yourself up to injury, such as shin splints. **Solution:** Aim to land mid-sole. Your stride may have to shorten up to achieve this, but you’ll be happy you did in the long run (pun intended)! ### You Asked: Your Top 10 Health Questions Answered  You Asked: Are Cleanses Healthy? Potions that claim to clear your body of toxins might sound alluring, but do they deliver? Illustration by Peter Oumanski for TIME  You Asked: Is Eating Dessert Really That Bad For Me? Bad news for sweet-eaters—except if you end your meals with this kind of treat. Illustration by Peter Oumanski for TIME  You Asked: What’s the Best Way to Whiten My Teeth? Yes, teeth whitening actually works—but here's why you have to dish out major bucks to see results. Illustration by Peter Oumanski for TIME  You Asked: Is Meditation Really Worth It? From easing stress to lowering heart disease risk, focusing your mind can do some amazing things for your body. 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Illustration by Peter Oumanski for TIME **For more running tips like this, check out** [**The Pros and Cons of Running On the Treadmill**](http://news.health.com/2015/04/14/the-pros-and-cons-of-running-on-the-treadmill/) [_This article originally appeared on Health.com_](http://news.health.com/2015/07/24/5-running-mistakes-beginners-always-make/) _More from Health.com:_ * [15 Running Tips You Need to Know](http://www.health.com/health/gallery/0,,20841202,00.html?xid=time) * [Just 5 Minutes of Running Per Day Could Add Years to Your Life](http://www.health.com/health/video/0,,20838879,00.html?xid=time) * [Food Rules for Beginning Runners](http://news.health.com/2014/05/09/5-healthy-eating-rules-for-new-runners/?xid=time) ## Transcript Hi I'm Bryan Walsh and I'm here to try to find out whether the best way to run is run barefoot or at least close to barefoot. I'm looking into research, it shows that running shoes actually may be exacerbating the injuries that joggers have by actually putting too much stress on their knees, ankles and lower back, and that the best way to run actually may be bare foot. So I have the Vibram FiveFingers. These are almost sandal- like shoes with five different toes for each of your toes. You can put on your feet, they do protect your feet from any glass, any rocks, anything like that, plus you get the barefoot experience without actually putting your tender soles at risk. These feel pretty good but let's see how they work in action. So as I'm running in these Vibram FiveFingers, I'm landing on the middle of my foot, the result is it is a stride that shorter, they're a lot easier on your joints than the one with running shoe. And I think over the long- term, they'd be one that actually results in less injury. So that was a barefoot running experiment. I did like the way it put less stress on my knees and my lower back and it's a totally different experience when it came to running, one that made me feel more attuned with the ground I was on. 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