So, a quick introduction (which I have mentioned in the about page) – I think I had 2 epiphanies when it came to running – the first was in 2022 when I decided I wanted to get back to running and realised the journey is going to be a hard one, and the second when I ran my first ever 10 minutes in October 2025 and thought to myself that I can FINALLY call myself a runner.
In this article I want to focus on my first running journey – the raw one, the one that almost got me to walk back home and never run again. Hope you learn a thing or two from my mistakes.
What was My First Week of Running Like?
Daunting and exhausting. So, a little background – I was a sprinter back in school. When I thought of running the distance, I naturally thought, my pace is slow as long as it is not a full blown sprint. Right? Wrong! I couldn’t run for longer than a minute and a half. I clenched onto my knees and heaved for air as if I had been running for hours. Ugh, some runner, right? I thought to myself. I took a small walk break and tried running again – this time I gave up even quicker.
As disheartened as I was; I didn’t realise that I was doing the run-walk method – a term first coined by 1972 Olympian Jeff Galloway.
The Next Session – I made peace with the fact that my stamina is in complete shambles and started running, knowing that I would need to stop soon. And thus started my journey with the run-walk-method. My aim was to push myself for as long as I could – which lasted me about 2-3 minutes at a time, and then I started walking until my heart rate went back down.
This was pretty much my first week of running as a complete beginner runner. Of course, my next goal was to reduce the number of walk sessions per kilometre from 3 to 2 but it took me months to get there.
Beginner Running Mistakes: Mistakes New Runners Make on their First Run
Or rather, ‘mistakes I made when I started running for the first time’. The first week was a bit of a learning curve, and I learned much later that I was getting some things wrong Here’s to name a few:
1. I was Running Too Fast
The sprinter in me had to feel the wind in my ears but my anterior talofibular ligament (heh) felt like it will fall out of my ankles at any time. I honestly didn’t know any other way to run (like why would I ‘run’ slow?). I saw videos of other runners (who by the way had years of training behind them) sprinting for hours and I kept wondering why can’t I do this for even 10 minutes?
Of course, I learned the art of running slowly much later and how to do the talk test (more on that soon.) But it took me months to get there.
2. I was Pushing Myself More Than I Needed to
It was partly focusing on the speed and partly not listening to my body. I just wanted to run my first kilometre without stopping and that broke me – not in the first week, but somewhere after I hit the first month mark.
So, here’s the thing, some people are a natural and they may in fact run their first kilometre or 2 without taking a single break. But there are a lot of factors that come at play here, like genetics, age, stamina and general fitness – like they may be doing other forms of exercise along with running for the first time. Just because your first run only lasted 2 minutes long doesn’t make you less of a beginner – because that’s what you are – a beginner runner; and you are allowed to falter.
Perhaps if someone told me this, I would have taken it easy and could have avoided my first ever shin splints.
3. I Went Running When I was Stuffed
So, I had the opposite problem as most runners do. Many beginner runners tend to not fuel. I on the other hand, fuelled my runs with a late lunch. So late that I’d feel bloated right before and during my runs.
In fact, sometimes I felt so full that I could barely lift my feet. I thought the eating shouldn’t be a problem because I was putting 2 hours between my run and my meals but if it doesn’t feel right, it probably isn’t right.
If I had redone my first week, I would have learned how to fuel. I would have made sure that all heavy meals were done and dusted at least 4-5 hours before my run and that I had eaten something light at least 30-45 minutes before my run. Later I started fuelling right and it made a massive difference to my runs.
4. I Didn’t Give Myself Enough Rest
Yup, I ran 3 days straight, because how else will the new habit sink in right? I ran even when my ankles felt sore and when my shin felt tender. I ran thinking I was doing the right thing and that my bones and ligaments will get stronger. I was wrong. You see, muscles may get strong but it takes bones and ligaments a little longer to adapt, and that’s why a lack of rest can show up in the form of sprains, shin splints and plantar fasciitis (more about this soon).
If I were to go back to my first week of running, I would take it easy. I know I was in the process of making a habit, but it didn’t have to be at the cost of injuries. I would have gotten dressed in my running gear and just spent some time walking on some days.
5. I Wasn’t Listening to my Body
This kind of is an extension to the previous topic but yeah, I thought I needed a certain number – a personal best if you will – to be a runner, and my body wasn’t having it.
If you want to start running, or if you had your first run recently, ask yourself how did that feel in your body? Your body made the run possible; it deserves to be heard!
I would have done the same thing too if I could do it all again because I learned that it’s better to not have an injury at all, than to have to wait for it to heal!
Tips for Your First Week of Running
To sum it up:
- Go Slow – It does feel a little weird at first, especially in your ankle but it really boosts your confidence once you get a hang of it.
- Listen to your Body – An ache here? A pain there? Yeah, it’s a good time to take break, maybe put more attention towards warm ups, cool down stretches and long walks. Aches are a warning and if you don’t pay attention, it can easily lead to an injury.
- Plan out Your Meals Before and After Every Run – You’ll have your best run when your stomach is somewhere between full and empty. So, space out your meals and eat intentionally before a run.
- Rest! – If there’s anything you want to take away from this blog, it should be this. Make sure you take enough rest so that you feel recharged for your next run.
- Bonus tip: Get the Right Shoes – So I know I didn’t really talk about this in the blog because I was fortunate enough to have an old tattered pair of running shoes, which gave my feet the much needed cushion. And I don’t want you to think you need an expensive pair of shoes to start running, but they should be the first thing you buy for your runs and the only thing you should consider upgrading after you start enjoying running.
In Conclusion
So that was my first week of running as a beginner runner, and god did I make some colossal level beginner running mistakes. I have since gotten better. It was 3 years ago so pardon me if my memory is a little hazy. I can’t wait to share how far I have come in the last 3 years. Good bye for now. Until we meet again.