Common mistakes new runners make (and how to avoid them)

Starting a running journey is exciting, but for many new runners, simple nutrition and training errors can hinder progress or lead to injury. 

Here, leading New Zealand Dietitian Cushla Holdaway (above) discusses six common mistakes and how to avoid them.

1. Running solely to change body weight
A common mistake is starting running with a focus on weight loss rather than performance. Excessive restriction leads to under-fuelling, which impacts energy, recovery, and overall health.

Prioritising nutrition for performance sustains energy, supports adaptation, enhances long-term health, and makes running a lot more enjoyable!

2. Too much too soon
Cardiovascular fitness improves quickly (within weeks), but the musculoskeletal system including our bones, tendons, muscles, and ligaments, require much more time to adapt (months to years).

Many new runners fall into the trap of ramping up mileage and/or intensity too soon. Aim for very gradual mileage increases alongside appropriate rest and recovery.

3. Overlooking pre- and post-training fuel
A common mistake new runners make is neglecting proper nutrition before and after training. Eating easily digestible carbohydrates 30–60 minutes before training helps sustain energy, prevent fatigue, and support a strong finish for better recovery.

Post-training, prioritise the three R’s of recovery: 
Repair with protein
Refuel with carbs
Rehydrate with fluids.

Simple options like a banana pre-run and a protein smoothie or Greek yogurt with fruit afterward can significantly enhance recovery and performance.

4. Neglecting strength training
Focusing solely on running while neglecting strength training is a common error among many runners. Strength workouts help increase muscle strength, improve running efficiency, and reduce the risk of injury.

Incorporating a structured strength program 2-3 times a week can complement your running, helping you maintain good form and power, especially during longer runs. 

Additionally, strength training is one of the best investments for long-term health and longevity, supporting bone density, metabolic health, and functional strength as you age.

5. Running too hard on every run
Many beginner runners make the mistake of pushing themselves too hard on every run, believing that faster is better. In reality, this approach is not only ineffective but also increases the risk of injury and can quickly lead to burnout.

Focusing on Zone 2 training by running at a comfortable, conversational pace, is essential for building a strong aerobic base.

In the beginning, prioritise running at a steady, manageable pace and focus on gradually increasing your duration before focusing on speed. This approach will help you build endurance more effectively and make becoming a stronger runner more enjoyable and sustainable.

6. Neglecting balancing the ‘bigger picture’
While running supports mental health, it’s still a physical stressor. Combined with work, family, and daily pressures, your total stress load can quickly add up.

Many new runners overlook the need for proper recovery including adequate nutrition, quality sleep (7-9 hours per night), and stress management.

Remember, you can’t burn the candle at both ends and training well requires balance in all areas of your life. 

About Cushla

Cushla Holdaway (left) is an Accredited Sports Dietitian based in Mid-Canterbury, specialising in nutrition for endurance athletes from beginners to elites. With a BSc in Human Nutrition and a Master of Dietetics (dist), she offers personalised consultations across New Zealand, both in-person and online. 

Cushla is also the dietitian for the New Zealand Defence Force (Burnham), runs online education courses, and hosts a podcast ‘Nourish Your Potential.’

Passionate about running and evidence-based nutrition, she helps athletes optimise performance and health through practical, realistic, and individualised advice.