Starting a running journey is one of the most rewarding decisions you can make for your health. Whether you want to lose weight, improve your cardiovascular health, or train for your first marathon, running is the ultimate accessible sport. However, many beginners find themselves sidelined by injury or burnout within the first few weeks.
In a recent deep-dive by fitness expert Sivabalan Singam, he breaks down why most people fail and how you can build a running habit that lasts a lifetime. If you’ve ever felt “out of breath” after just a few minutes or struggled with nagging leg pain, this guide is for you.
1. The Breathing Trap: Why You Feel Out of Breath
The number one reason beginners quit is the feeling that they “just can’t breathe.” You step out of the house, run for 200 meters, and your lungs feel like they are on fire.
The Mistake: Expecting your respiratory system to adapt instantly to your body weight and pace. The Solution: Focus on your Metabolic Adaptation. If you are starting from a sedentary lifestyle, your heart and lungs haven’t been “trained” to carry your weight at a high intensity.
Sivabalan suggests a “Walk-Jog-Strength” routine. Before you worry about speed, you should aim to cover 300 to 500 kilometers of base movement. By alternating between walking and slow jogging, you give your heart rate a chance to stabilize, allowing your internal organs to catch up with your ambition.
2. The Injury Cycle: Respecting the “Base”
Injuries like shin splints, runner’s knee, and IT band syndrome are not “badges of honor”—they are signs of improper training.
The Mistake: Increasing your mileage too quickly (the “too much, too soon” syndrome). The Solution: Build your foundation like you are curing a concrete building. You need to keep “watering” your progress with consistency without overloading the structure.
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Zone 2 Training: Spend 80% of your time in “Zone 2″—a pace where you can still hold a conversation.
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Mobility over Muscle: Don’t go to the gym to become a bodybuilder. Instead, focus on Plyometrics and Isometrics. These exercises strengthen your tendons and ligaments, making your joints “bulletproof” against the impact of the pavement.
3. Timing Matters: The Morning vs. Evening Debate
When is the best time to run? While any run is better than no run, the science leans heavily toward the early bird.
The Mistake: Running late at night and wondering why you can’t sleep. The Solution: Aim for Morning Runs.
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Air Quality: The air is fresher and less polluted in the early morning.
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Heart Rate: Lower ambient temperatures prevent your heart rate from spiking too high, making the run feel easier.
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Metabolism: A morning run keeps your metabolism elevated throughout the day.
Running in the evening after a long day of work means you are already physically and mentally fatigued. Plus, the adrenaline surge from a late-night run can lead to insomnia, ruining your recovery for the next day.
4. You Can’t Outrun a Bad Diet
There is a common myth that “if I run 10 kilometers, I can eat whatever I want.” This is arguably the most dangerous misconception in fitness.
The Mistake: Using running as an excuse for “junk loading.” The Solution: Follow the 80/20 Rule. 80% of your food should be clean, whole, and nutrient-dense.
Sivabalan shares a sobering story of a 70-year-old veteran runner who, despite running marathons, passed away from heart disease because he fueled his body with soda and processed junk. Running puts stress on your heart; if you clog your arteries with poor nutrition, the running won’t save you. Focus on protein and fiber to ensure your muscles and gut are ready for the 4:30 AM wake-up call.
5. Gear Addiction: Discipline Over Diamonds
We live in an era of “aesthetic fitness.” It’s tempting to think that buying ₹15,000 carbon-plated shoes or a high-end GPS watch will make you a “runner.”
The Mistake: Thinking gear creates discipline. The Solution: Earn your upgrades. Discipline isn’t something you buy at a sports store; it’s something you build in the dark at 5:00 AM. Sivabalan recommends completing your first 500–1000 kilometers in basic, comfortable gear. Once you understand your foot strike and your gait, then invest in specialized shoes. Buying high-end gear too early is often a waste of money because your foot shape actually changes as your muscles and arches strengthen through training.
What Does it Actually Mean to be a “Beginner”?
Being a beginner isn’t a permanent state of being slow; it’s the transition period from an undisciplined lifestyle to a disciplined one.
This transition usually takes 3 to 6 months. It involves:
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Sleep Management: Going to bed 7 hours before your alarm.
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Bowel Regularity: Eating correctly so you are ready to hit the ground running (literally) without discomfort.
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Mental Grit: Showing up on the days when you have “family issues” or “work stress.”
Until you have mastered the cycle of waking up, fueling correctly, and showing up at the track consistently, you are still in the “pre-beginner” phase. Once the lifestyle is set, the performance will follow.
Conclusion: Your Journey Starts Now
Running is a marathon, not a sprint—and we aren’t just talking about the distance. By avoiding these five mistakes, you aren’t just becoming a runner; you are becoming a more disciplined version of yourself.
Ready to start? Put on your basic shoes, head to the track tomorrow morning, and just focus on a slow, easy jog. Your future self will thank you.
Watch the full expert breakdown here: 5 Basic Running Mistakes Beginners Make
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