Starting to run is easy. Sticking with it is where things get tricky.
You buy the shoes. You craft the training plan. You set out on your first run brimming with optimism, convinced that this is the start of the new, healthier you.
Three weeks on, those shiny new running shoes are tucked under your bed, and you’re struggling to remember when your last run was.
Sound familiar?
For many new runners out there, quitting can feel like a failure of discipline. Perhaps you’re not motivated enough. Maybe running just isn’t for you. But the truth is that there are plenty of predictable reasons beginners stop running, and most of them have next to nothing to do with your willpower.
Running is tough when you’re starting up. Progress can be slow, and sometimes it just isn’t all that fun.
The key isn’t to avoid every bad run. It’s about understanding why new runners quit and finding ways to keep on going even when the initial excitement inevitably fades.
So, let’s take a look at the biggest reasons beginners give up on running – and what you can realistically do about them.
Why Do New Runners Quit?
Most new runners don’t quit because of one disastrous run. Often, it’s a slow process. A disappointing session becomes a missed run, which becomes a missed week, until eventually the running shoes have found themselves back in your wardrobe.
There are plenty of reasons why this happens. Some beginners start with unrealistic expectations about how quickly they’ll improve. Others try to do too much too soon and end up exhausted, painfully sore, or even injured. Even when things are going well, a lack of obvious progress can be incredibly frustrating.
Then there are some of the less obvious problems. Comparing yourself with faster, more experienced runners can make your own achievements somehow less significant. Treating every run like a fitness test makes running feel like a chore, while boredom, busy schedules, and everyday life can all get in the way of getting outside.
And perhaps the most popular mistake I’ve seen from other runners is depending solely on motivation. Motivation is powerful when you’ve got it, but it isn’t guaranteed to stick around.
The good news here is that these problems don’t mean you’re destined to tap out. Understanding why new runners give up is the first step to becoming someone who keeps on running.
1. They Expect Running To Feel Easier
One of the most popular misconceptions new runners have is that running should start feeling easier almost instantly.
You may think, “If I’m reasonably fit, why does this feel so tough?” Yet running is a surprisingly demanding form of exercise, especially when your body isn’t prepped for it. Even if you already have a gym membership, cycle, or play other sports, running puts very specific demands on your cardiovascular system, muscles, tendons, and joints.
And while you may spot small improvements after a handful of runs, becoming comfortable with running takes time. Your body needs repeated exposure to gradually adapt, and there are sure to be runs that feel absolutely dreadful, even when you’re making real progress.
That’s important to keep in mind. A difficult run doesn’t mean you’re bad at running. Sometimes, it just means you’re having a tough run.
Running isn’t meant to feel easy immediately/
If you need to slow down, take walking breaks, or use a run-walk approach, that’s totally fine. You’re not failing at running. You’re learning how to run.
2. They Try To Run Too Fast
One of the easiest mistakes to fall into as a new runner is also one of the most understandable: running too fast.
There’s a strange logic to this. I’m going running, so I need to run. And if you’re going to run, you may as well try and see how fast you can go, right?
Unfortunately, this is a surefire way of making a session a miserable struggle.
Beginners often have no real sense of what an easy running pace should feel like, so they wind up running at something close to their maximum effort. You spend the first few minutes feeling great, then your breathing gets heavier, your legs begin to burn, and suddenly you’re questioning all your life choices up until that point.
Rather, most beginner running should feel relatively comfortable. You should be able to hold a conversation, even if you’re breathing a little harder than normal. And, if you can’t, there’s genuinely nothing harmful about slowing down or walking for a minute before setting off again.
Easy running may feel frustratingly slow, especially when you’re surrounded by faster runners, but it allows you to build your fitness without turning each session into an exhausting ordeal.
Remember: your first mile doesn’t have to be a race.
The Beginner Pace Test
If you couldn’t comfortably speak a sentence while running, slow down.
You’re not looking to prove how fast you can run. You’re trying to make running something you can actually keep on doing.
3. They Do Too Much Too Soon
Starting running can be exciting. You feel motivated, buy some new gear, and suddenly picture yourself as the runner you’re going to become.
The problem here is that enthusiasm can make it easy to overdo things.
A new runner may go from hardly ever running at all to heading out five or six times a week. They may increase their distance each session, attempting to run every day or choose their next goal to be a 10k after only just finishing their first 5k.
The pattern is predictable and common:
Excitement → lots of running → exhaustion → soreness → missed runs → quitting.
Your fitness may improve quickly at first, but your muscles, tendons, and joints also need time to adapt to the demands of running. Pushing too hard before your body is ready can leave you exhausted or increase your odds of picking up an injury.
You don’t need to be a hero to become a runner. A few manageable runs that you can repeat week after week are way more valuable than one spectacular session followed by a week on the sofa.
Consistency beats intensity when you’re setting out.
4. They Don’t See Progress Quickly Enough
One of the most infuriating things about starting running (and I’m speaking from experience here) is that progress rarely happens as neatly as you hope.
You may have pictured something like this:
Week 1 → terrible
Week 2 → a bit better
Week 3 → suddenly fit
The reality here is that progress is hardly ever so linear. You can have a great run one week and then struggle through the next. Your pace might barely change for several weeks before suddenly dropping.
The problem here is that new runners often measure progress using one number: their pace. If the watch isn’t showing a faster time, it can feel like you’re going nowhere.
But there are so many other signs that you’re improving. Perhaps you’re running longer, recovering faster, or taking fewer waking breaks. Perhaps hills don’t feel as intimidating to scale, you’re no longer thinking about every breath, or you just feel less scared before setting off.
Even putting on your shoes when you’re not really up for it is progress. You’re building the habit.
Progress isn’t always about running faster.
Sometimes, the biggest improvement is just becoming more comfortable being a runner.
Check Out Our Guide On How Often Beginner Runners Should Train
5. They Compare Themselves To Other Runners
It’s never been easier to compare your running with everyone else.
Open Strava and you can see someone’s 20-minute 5k. Scroll through Instagram, and you’ll be flooded with people’s marathon prep. Your Garmin may show that a friend has just smashed their PB or run 50km this week.
For an experienced runner, that can be great motivation. For a beginner, it can be so discouraging.
You may be struggling to run continuously for 20 minutes whilst someone is casually posting their sub-20 5k effort. Suddenly, your own progress doesn’t feel much like progress at all.
But there’s one important thing to remember:
You’re comparing your beginning to someone else’s middle.
You don’t know how long that runner has been training, how many races they’ve entered, or how many difficult runs they’ve had along the way. You’re just viewing their finished product.
Running isn’t a competition unless you decide it is. Your first 30-minute run is just as meaningful for your own running journey as someone else’s sub-20 5k is to theirs.
If constantly checking other people’s times makes you enjoy running less, give yourself permission to look away. Your only useful comparison is with the runner you were a few weeks back.
6. They Treat Every Run Like A Test
Another trap for new runners is believing that every run needs to prove something.
You finish a session, look at your watch and immediately ask: “How fast was I?”
If the answer isn’t faster than last time, it can feel like you’ve failed. But not every run is meant to be fast, and not every run is supposed to produce a PB.
Different types of running serve different purposes:
| Run | Purpose |
| Easy run | Build aerobic fitness |
| Long run | Build endurance |
| Intervals | Develop speed |
| Recovery run | Keep moving without adding much stress |
| Fun run | Simply enjoying running |
For an experienced runner following a regimented training plan, these distinctions can be important. But complete beginners don’t have to overcomplicate things.
Sometimes, the purpose of a run is to just get outside and spend 20-30 minutes moving.
A slow run is never a waste of time. A run that feels tougher than you expected isn’t a failure. And a run where you don’t check your pace every five minutes can sometimes be the most enjoyable of all.
Not every run has to be a test.
When you stop treating every session as a judgement of your ability, running becomes so much easier to enjoy.
7. Running Gets Boring
Time for a frank admission: running isn’t automatically fun.
I know, I know: shock horror.
Some people adore the solitude of heading out alone with nothing but their thoughts for company. Others find running the same streets at the same pace week after week exceptionally boring. If you’re in the latter of these groups, there’s nothing wrong with you.
The good news here is that running doesn’t need to look the same way each time.
Try changing your route or exploring somewhere totally new. Run with a friend, join a local running group, or give parkrun a go if you’re in need of some extra motivation and community. Podcasts and music can also make longer, easier runs more enjoyable, where appropriate.
You could set yourself some small challenges, explore new places while travelling, or swap the pavement for a trail every now and then.
The important thing is to find what makes running enjoyable for you.
You don’t need to fall in love with running exactly as it is. Sometimes, all you need is to change how you do it.
8. They Get Sore Or Injured
Sometimes, new runners don’t quit because they’ve lost the motivation. They quit because their bodies are telling them to slow down.
Some muscle soreness and fatigue are to be expected when you’re asking your body to do something it isn’t used to. Your legs may feel heavy after a run, and you may need a little extra recovery time between sessions.
But there’s also an important distinction between normal post-run soreness and pain that persists, gets worse or changes the way you run. If something doesn’t feel right, pushing through it isn’t a test of your commitment. Taking a break and getting some good advice when needed is part of being a runner.
Rest days are essential, especially when you’re new to running. And if you do need time away because of soreness or an injury, you haven’t failed, and you’ve not lost anything you’ve built before.
Missing a week because your body needs recovery isn’t quitting.
In fact, learning when to rest can be one of the most important skills a new runner hones.
Check Out Our Guide On Why Runners Feel Guilty Taking Rest Days
9. They Rely On Motivation
Motivation is so, so good when you have it. Unfortunately, you can’t rely on it being there each and every time you need to run.
There will be plenty of days when you’re knackered, the weather is awful, you’ve had a hectic day, or your last run went so badly you don’t especially fancy repeating the cycle again.
If your whole running habit hinges on feeling motivated, you’ll eventually find yourself not going out.
Rather, try to build a routine where running becomes something you do, instead of something you constantly need to convince yourself to do. Schedule your runs for specific days, lay out your running clothes beforehand, and, if possible, run at roughly the same time each week.
You can also make starting easier by lowering the expectations. Tell yourself you’ll just run for 10 minutes. Once you’re outside and moving, you may choose to carry on. If you don’t, no sweat.
The question isn’t always “Do I feel motivated to run today?”
Sometimes, it’s just:
“Can I make starting easy enough that I don’t need motivation?”
10. They Forget Why They Started Running
Most people don’t start running for no reason. There’s normally something that pushes them through the door for the first time.
Perhaps you’re looking to improve your fitness, lose weight, look after your mental health, or finish your first 5k. Perhaps you want some alone time, a new hobby, a way to meet people, or just prove to yourself that you can do something you once believed was impossible.
But the reason you began isn’t necessarily the reason you’ll stick with running.
Goals get hit. Circumstances change. The excitement of signing up for a race eventually wears off. And when that happens, it can feel like you’ve lost your motivation.
The answer isn’t always to just find more discipline.
Sometimes, you just need to find a new reason to run.
Maybe running has become your favourite hour of the week. Perhaps you enjoy exploring new places on foot, chasing a new parkrun PB, or catching up with a friend as you run.
Your original reason got you going. It doesn’t need to be the reason that keeps you going.
Wrap Up
Most new runners don’t quit because they’re lazy, undisciplined, or just not ‘built’ for running. They quit because running is harder, slower, and less immediately rewarding than they expected.
The trick isn’t becoming a runner who never wants to quit. You’re going to have bad runs, frustrating weeks, aching legs, and days where you’d rather stay on the sofa.
It’s learning how to respond when those moments arrive.
Slow down. Take a rest day. Stop comparing yourself to everyone else. Find a route you enjoy. Run with friends. Give yourself permission to walk. And, when the original reason you started giving running a go no longer motivates you, find a new one.
You don’t have to love every run.
You just need to keep giving yourself a good reason to head out for the next one.
Check Out Even More Reasons Why Most People Stop Running
Loves Parkrun. Hates running uphill. After investing in his first pair of proper running shoes, James was inspired to found What We Running in 2026 with the aim of sharing his favourite tips, tricks, and motivational hacks needed to sustain a running journey.
