3 Things I Would NOT Do in 2025 If I Was Starting to Run

By Luc Mahler, Chiropractor

If you’re lacing up your running shoes for the first time (or the first time in a while), congratulations! Running can be a transformative journey for both mind and body. But as with any new endeavor, there are pitfalls to avoid. Here are three things I would not do if I were starting my running journey in 2025:

1. Not Start Without a Plan That Includes a Slow Build

When enthusiasm strikes, it’s tempting to go all-in and hit the pavement hard. However, starting without a structured plan is a recipe for burnout or injury. A gradual build-up is essential, especially if you’re new or returning after a long break. Look for a beginner’s running program that incorporates walk/run intervals, rest days, and a slow progression of mileage. Your body needs time to adapt to the stresses of running—pushing too hard too soon will only set you back. If you are not sure what your program should look like, our team of running experts have helped 100s of patients return to running pain free and we have a plan for you!

2. Not Compare Myself to Friends on Strava

Social fitness apps like Strava are a double-edged sword. While they can be motivating, they can also lead to unnecessary comparisons. Your running journey is yours alone, and comparing your pace, mileage, or achievements to seasoned runners can sap your confidence. Instead, focus on your own goals and celebrate your progress, no matter how small it may seem. Strava should be a tool for connection and encouragement, not competition.

3. Not Stop Weight Training and Other Forms of Exercise

Running is fantastic, but it shouldn’t be your only form of exercise. Strength training, yoga, and cross-training activities like cycling or swimming can improve your overall fitness, prevent injuries, and make you a stronger runner. Neglecting these complementary workouts can lead to imbalances or overuse injuries. A well-rounded fitness routine is key to long-term success.

Final Thoughts

Starting to run is a bold and rewarding step, but avoiding these common mistakes can make the journey smoother and more enjoyable. With a solid plan, a healthy mindset, and a balanced approach to fitness, you’ll be well on your way to achieving your running goals in 2025. If you are not sure of how to start or what you need to do to stay injury free, ask us. Our team are experts in running and we will get you to your goals effectively. Happy running!