Nobody starts running knowing what they’re doing. Everyone gets something wrong in the first few months, and that’s fine. The trouble is that a few of the mistakes are so common, and so easy to avoid, that it’s a shame to learn them the slow way.
Here are the ten we see most often at the club, with a simple fix for each. You don’t need to fix all of them this week. Pick the one that sounds most like you and start there.
Mistake 1: Going too fast, too soon
You feel good in week one, so you run more and run faster. Then your legs ache, you’re tired all the time, and the fun fades.
The fix: add a little at a time. Keep your weekly total close to what you did last week, and let your body catch up before you ask for more. Our guide to building up slowly shows how small the steps can be.
Mistake 2: Making every run hard
New runners often treat each run like a test. They push to the limit, finish wrecked, and wonder why they’re not improving.
The fix: make most runs easy. Easy means you could chat in full sentences. Save the hard effort for one session a week. More on that in start easy.
Mistake 3: Skipping rest
Rest feels like wasted time when you’re keen. But your body gets stronger during recovery, not during the run itself.
The fix: plan rest days like you plan runs. Put them in the calendar. Sleep matters too, so read rest and sleep if you’ve been burning the candle at both ends.
Mistake 4: Wrong or worn-out shoes
The mistake isn’t usually the brand. It’s a pair that doesn’t fit your foot, or one that has done its time and gone flat.
The fix: choose shoes by fit and comfort. There should be a little room for your toes, no rubbing at the heel, and no pressure on the sides. If your shoes are old and your legs have started to feel it, it may be time for a new pair. Our shoes and kit page covers what to look for.
Mistake 5: Ignoring pain
Normal tiredness and sore muscles after a new effort are part of the deal. A sharp or growing pain in one spot is different, and “running through it” is how a small problem turns into weeks off.
The fix: learn the difference. General aching that eases as you warm up is usually fine. Pain that is sharp, gets worse as you run, or changes how you move is a reason to stop. Read common running injuries for what to watch for, and see a physiotherapist or doctor if it doesn’t settle.
Mistake 6: No strength work
Running strengthens your heart and lungs quickly. Your muscles, tendons and joints take longer to catch up, and that gap is where niggles live.
The fix: add two short strength sessions a week. Squats, lunges, calf raises, glute bridges and planks are plenty. Ten to fifteen minutes is enough to start. You don’t need a gym.
Mistake 7: Comparing yourself to others
Someone ran the same route faster. Someone started last month and is already doing more than you. It’s easy to feel behind.
The fix: measure yourself against last month’s you. Your pace, your distance and your breathing are yours alone. Everyone in a group started somewhere, and most of them remember how it felt.
Mistake 8: Not eating or drinking enough
Running on empty makes everything harder. So does turning up thirsty, especially in Amman’s warmer months.
The fix: don’t go into a run hungry or dehydrated. Eat something light if you need it an hour or two beforehand, drink water through the day, and eat a proper meal afterwards. In hot weather, read our summer heat tips and run at cooler times.
Mistake 9: Quitting after one bad run
Every runner has days when the legs feel like concrete. A new runner often reads one bad run as proof that they’re “not a runner”.
The fix: treat a bad run as normal data, not a verdict. Slow down, shorten it, or walk some of it. Then lace up again in a day or two. Progress is a trend over weeks, not a single result.
Mistake 10: Going it alone
Running alone works for some people, but when motivation dips there’s nobody to notice and nobody to meet. That’s when many beginners drift away.
The fix: run with other people. Our Monday Open Run is open to everyone, whatever your pace. It’s at 6:30 pm on the Al Hussein Sports City track, and you can see the details on the Monday session page. Walkers and beginners are welcome, and a lot of people come specifically for their first few runs.
If you want more structure later, there’s a coached track session on Wednesdays for members, described on the Wednesday page. Membership is 40 JOD a month and opens soon. And when you’re ready for distance, the Saturday long run is waiting.
How do I choose which mistake to fix first?
Look at how you feel right now.
- If you’re tired and sore, start with Mistakes 1, 2 and 3.
- If something hurts in one spot, start with Mistake 5 and your shoes.
- If you keep skipping runs, start with Mistakes 9 and 10.
One change is enough for a week. Do that, then pick the next one.
The bottom line
Most beginner mistakes come down to the same idea: doing too much too soon, and not looking after yourself between runs. The fixes are boring and they work. Go easier than you think, rest on purpose, wear shoes that fit, strengthen your legs a little, and be kind to yourself on the bad days.
And don’t do it alone. Come to the Monday Open Run at 6:30 pm, bring comfortable shoes, and run at whatever pace lets you chat. We’ll be there.
General advice, not medical advice. If pain persists, see a doctor or physiotherapist.
