Dangerous Self-Sabotaging Habits of Beginner Runners and How to Overcome Them

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When you self-sabotage, you (consciously or subconsciously) conduct yourself in ways that prevent you from accomplishing your running goals.

Self-sabotaging behavior is especially dangerous if it becomes a habit.

Here are self-sabotaging tendencies you should avoid as a beginner runner to have a long and happy running journey.

Let’s begin.

Running in Rubbers/ Flat Shoes

As you run, your feet hit the ground repeatedly, with high impact.

And because flat shoes are not well cushioned for running, that repetitive impact between your feet and the ground can cause musculoskeletal injuries like sprains, strains, and tears.

Therefore, leave those Ngoma and Converse shoes for work and find a proper, comfortable running shoe.

2. Running in Heavy Sweatpants and Hoodie

Running in heavy clothes can get you heated and sweating excessively, leading to rushes, exhaustion, and dehydration. Dehydration, especially, increases the risk of heat-related problems like cramps and stroke, says Teens Health.

3. Running with Headphones

Most runners prefer running while listening to music to stay entertained during exercise without knowing that music does more harm than good.

Firstly, besides the harm long exposure to loud music brings to your ears, running with music distracts you from engaging with your surroundings, exposing you to danger.

Secondly, it prevents you from concentrating on your running form, putting you at risk of injury.

Thirdly, it enslaves you, and before you know it, you cannot run without music.

4. Starting a Run Fast/Overstriding

The beginning of a run is the hardest because there isn’t enough oxygen in your muscles to support the physical activity.

Hence, to get enough oxygen and energy to your body organs, start by running slowly to give your body room to warm up, then get into a manageable pace to carry you through the run comfortably.

5. Procrastination/Excuses

“I will start running tomorrow, ah; since tomorrow is Friday, let me begin well on Monday.”

Does this description ring a bell?

When you postpone too much, you will never start, plus you could be damaging your mental health in the process.

Yes. According to different studies, procrastination is linked to fear and anxiety of starting and, over time, could lead to guilt, shame, and stress.

I have plenty of running caps that helped me fight fear and anxiety as a new runner. I use them to date.

6. Running with Head Down

Running while looking down causes your head and shoulders to bend forward, which can ruin your posture. It also sucks your energy and prevents your body from actively engaging with all your muscles.

Hold your chin up, eyes forward on course, back straight, and hands swinging comfortably for a good running posture.

7. Self-Comparison with Other Runners

Comparing yourself with other runners can help improve your running performance but also drain your energy.

Depends on how you look at it.

Do other runners passing you make you feel like a loser, or does it give you hope of one day running faster, too? Remember, you’re not racing anyone. This is your run. Your time.

8. Running Fast on Hills

Running uphill requires more muscle engagement, and as a person new to exercise, your muscles are still not strong enough to tackle technical terrains. Therefore, when you find a steep hill on your trail, hike or brisk walk (walking faster) instead of running through it.

9. Eating Comfort Food

Comfort food is often fatty, sugary, and eaten when sad, worried, or anxious. Eating it every week will tire you and negatively affect your daily running efforts.

The easiest way to keep off comfort food is not to deprive yourself, as it will make you want it even more. Instead, gradually cut it out of your diet. If you eat six slices of bread, eat three slices and one egg.

10. Sleeping Late

Insufficient sleep makes you feel exhausted and sluggish, which can lead to accidents when running.

Sleep early to wake up energetic and excited about your run.

11. Quitting at the First Feel of Pain

Most newbies quit within one week of starting because “their legs hurt.”

No, your legs are not hurt. It’s your muscles that are stretched past what they’re used to. The more you keep running, the stronger they will get and adapt to the new activity.

How to Overcome Self-Sabotage

i. Run More

Do not run only when energetic, happy, and excited. Run when sad, upset, worried, anxious, stressed, overwhelmed, or insecure. It will help you feel better.

Numerous studies confirm that the rewarding effects of getting out of your comfort zone and going out for a run are the happy hormones, serotonin, dopamine, and endorphins you’re guaranteed to experience afterward.

ii. Practice Positive Thinking

Affirmations and Positive self-talk are great ways to practice it, as they enable you to focus on the good, even during pain.

Instead of saying you can’t run in such pain, ask yourself how you can run in the pain. Then, you will find yourself slowing down rather than giving up.

See how much of a difference it makes? A positive mindset is a powerful tool for all runners, beginners, advanced, and elite.

iii. Believe in Yourself

Read somewhere that a bird on a tree never fears the branch breaking because its trust is not in the branch but in its wings.

Therefore, have faith in your ability to run regularly.

Trust your legs to carry you through that run, no matter how difficult. And when you can’t run with your legs, run with your heart.

iv. Develop Self-Awareness

When you deeply understand who you are, your personality, values, strengths, and weaknesses, you will recognize self-sabotage and know how to stop it immediately.

One way to develop self-awareness is to get out of your comfort zone.

Running helps with that, so run more.

iv. Practice Gratitude

A great way of cultivating gratitude is to be present. Instead of procrastinating, run at that moment.

Appreciate that present moment, be grateful for it, and run it.

When you are tired during a run and want to stop so bad, look around you, breathe in the beauty of your surroundings, whisper a thank you to God for the privilege of experiencing the beautiful outdoors, and push harder.