Starting a running journey can be incredibly exciting. If you’re anything like me, you might be ready to go all in as soon as you start. However, you need to beware of doing too much too soon, otherwise, you may find yourself sitting on the sidelines instead of running a race or doing fun weekend runs with friends.
My advice for new runners is to avoid these three mistakes. I was guilty of some of them myself, but after completing my run coach qualification I now know better. Avoiding the first two will help ensure you're not throwing more at your body than it can handle, and steering clear of the final one means you're giving your body the fuel it needs to handle the demands of running and adjust to them.
1. Aiming to achieve a run streak
If you’ve jumped headfirst into researching running plans or goals, you've probably heard of the term running streak by now. This refers to when someone sets out to run every day for a certain number of days, or sometimes with no set end date. An example would be aiming to run a mile a day, every day, for a year.
While this may sound like a good goal and may look flashy on social media, the truth is that you’re putting yourself at risk of a running-related injury due to overuse if you set a goal like this. Your body needs time to adapt to the load you are putting on it when you start running. It also needs time to recover from the work it puts in. Aiming for a running streak doesn’t allow time for adaptation and recovery.
2. Running with people beyond your fitness level
If you’ve recently started running, or have plans to, it might be because you have a friend who is a runner and wants you to join. One of the great things about running is that it can be very social, but there are some things to consider if you’re planning to run with other people.
First, faster is not always better and just because you can run as fast as someone else, does not mean you should. While your body may allow you to keep up with them you'll likely pay the price at some point. If you want to run with more experienced or faster friends, consider asking them to meet you at your pace and don’t join them for all their runs.
Running fast all the time or too many times per week can lead to overtraining and heighten your injury risk. Your running journey could end before it even gets started if you try to go overboard. Sometimes you may need to train alone to meet the needs of your body—and that’s okay. Or consider asking a friend or coach how you can scale down a workout that you are joining so that it fits your current abilities.
3. Not fueling properly
I spent a lot of time tracking calories before becoming a runner, so learning to properly fuel was a challenge. However, working with a sports nutritionist when I was competing—combined with the knowledge I gained from my running coach certification program and hard-won experience—taught me the importance of fueling your body properly and the repercussions of not doing so. Not eating and drinking enough before, during, and after a run can lead to fatigue, delayed recovery and dreading your next run.
If you’re planning to start a running program you should consider consulting with a health professional to make sure you understand what your body needs. I aim to eat a balance of protein, carbs and fats within two hours of a long run and I always try to consume carbs and at least 20g of protein after a run. And don’t forget to hydrate!
