Running can be remarkably simple and impressively complex.
It’s perhaps the most intuitive form of exercise, but taking the first step can be intimidating. The pandemic birthed a running boom that is still going strong – run clubs are becoming more popular, and many major road races are setting registration records. If you’re thinking about joining the crowd, there’s a lot you can learn from the missteps of runners who came before you.
Here, running experts list the most common mistakes they see in new runners, and give advice to build a sustainable running routine.
1) Don’t race yourself
Becs Gentry, a Peloton running instructor, has seen the glow of beginner runners time and time again. That newfound energy can be infectious and addictive.
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Beginner runners, she says, can “get really enamoured of this buzz and the high that running gives them, and they jump into it and they want to get that feeling every day”. (She gets it. In November, she’ll attempt to run seven marathons in seven days across seven continents.)
But training too often at the start of a running habit can be a recipe for burnout or injury.
Instead, exercise patience as you build your endurance and adapt to a running routine. A good guideline for new runners is two to three days a week of walk/jog intervals – for example, three minutes of jogging followed by one minute of walking – which can be adjusted based on your current fitness level.
Many beginners also start out by running too fast, Gentry says. Work on finding your conversational pace (a speed at which you could chat with a friend) and do most of your runs around that pace. If you find yourself gasping for breath on a run, challenge yourself to hold back.
2) Goals that fit lifestyle
Before signing up for a race or committing to a training plan, consider what is realistic for you and your lifestyle, Gentry says. How often can you fit in a run every week, and how long can you dedicate to running on those days?
If you think 30 minutes, twice a week, is manageable, for example, identify goals that fit within that framework. Your goal could be reaching a certain distance within that time, increasing your speed or simply enjoying the movement. Signing up for a race may be a motivating goal for some new runners, but it’s not a prerequisite for beginning a running habit.
Try not to get caught up in other people’s training goals while setting your own, says Mirna Valerio, an ultrarunner and former cross-country coach.
“Ask yourself: am I Eliud Kipchoge (Kenyan marathon runner) or Nikki Hiltz (American 1,500m runner)?” she says. “No? Okay, now that’s out of the way, the second question is: where is my fitness right now?”
Build your goals from there, she says, not from where you wish you were.
3) Fuel before and after
Meghann Featherstun, a sports dietitian, says she sees runners of all levels who don’t eat before morning runs. That’s a mistake, she says. Your body is fasting overnight and doesn’t have much energy for running at its disposal when you spring out of bed. Over time, failing to eat properly can increase your chances of injury and negatively impact your hormones and metabolism, she says.
Prerun fuelling may look different for everyone, Featherstun says, but the key is eating simple carbohydrates that can be easily digested: a few graham crackers, a packet of applesauce, a banana or a slice of bread are all good options.
When you finish a run, focus on protein-heavy foods paired with carbs and healthy fats to help with recovery. Generally speaking, Featherstun recommends eating 25g to 40g of protein within an hour of finishing your workout. If you are on the go, try a protein shake, a protein bar or chocolate milk. Better yet, aim for a balanced meal, such as an egg sandwich or overnight oats with protein powder and Greek yoghurt.
4) A crew and a coach
Valerio recommends finding a running group – or a coach, if that’s within your means – to hold you accountable, keep you motivated and connect you with a community.
It’s common for coaches and clients to find each other through social media, but you should still do your research. Education and foundational knowledge can’t be replaced by a lot of followers, says Emily Abbate, a running coach who primarily works with beginner marathoners.
Don’t be afraid to ask a prospective coach if they have a coaching certification, or to ask the leader of a running group if they have formal coaching experience, Abbate says. You can also ask if a group attracts a certain type of runner (beginners or experienced marathoners, for example) or if a coach specialises in a particular type of training.
“Finding a good running coach using social media like Instagram or TikTok can be just as risky as searching a diagnosis when you’re not feeling well from Google,” Abbate says.
5) Simple gear
It’s surprisingly easy to spend a lot of money on running-related gear, between expensive apparel, fancy GPS watches and ever-evolving racing shoes. But when you’re just starting out, only the basics matter – and the gear will not run the kilometres for you.
Start simple: buy a good pair of training shoes, ideally with the help of an expert at a local running shop. The best shoe for you will depend on your stride, foot shape and body type.
Gentry also recommends investing in running-specific socks. Blisters happen, but socks made from sweat-wicking material can help prevent them.
6) The art of resting
It may be counterintuitive, but part of running well means taking time away from running. You need rest days so your body can repair itself as it adapts to more training. Days off also help prevent overuse injuries and mental exhaustion, Gentry said.
Taking rest time comes naturally to some beginner runners. For others, Gentry recommends building it into a training plan so you don’t skip it. If you are starting a new running routine, alternate rest days and running days.
“Recovery is as much a part of the process of training as the actual movement in the body,” Gentry said. – This article originally appeared in the New York Times
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