Running has been a part of my life for years. I’ve run the races, put in the time, and found the sweet spot that combines achievement and enjoyment. But it wasn’t always like that. I’ve made my fair share of mistakes as an endurance runner.
If you’re thinking about running – which, by the way, is one of the best things you can do for your body, mind, and long-term health – I encourage you to take risks seriously. If you don’t, you could end your running career before it begins.
I want other people to love this sport as I do. I want them to succeed at it and embrace all the positive life changes that come with it. That’s why I want you to take this warning to heart…avoid these pitfalls!
5 Common Mistakes New Runners Make
Mistake #1 – They wear any old athletic shoe.
Listen, I get it. You’re probably not sure whether or not this running thing will stick, and you’d rather not drop upwards of $100 on new shoes. It’s worth it to get professionally fitted for the right running shoe from the beginning. Too many people default to non-specialized sneakers (that may or may not already be worn out). When they do this, they risk unnecessary pain and pressure on their feet and knees. That pain can cause you to quit early.
You need the proper foot, joint, and arch support. You don’t want to wind up with blisters, cramped toes, and joint pain.
While running inherently comes with some discomfort (as does all exercise), avoid unnecessary pain where you can – and that starts with your shoes!
Mistake #2 – They don’t pace themselves.
Endurance running demands patience. When you’re in those first few weeks, you’ll be tempted to push yourself too hard. It’s part of learning about yourself and your limitations. Running too fast or too much, however, can cause major setbacks. Overuse and overtraining cause injuries that can put you out of commission for days, even weeks.
Give yourself ample recovery time. Do proper warm-ups and cool-downs. Don’t focus so much on distance and time in the beginning. Instead, put your energy into mastering good form and building endurance.
Mistake #3 – They compare themselves to other runners.
Because endurance running often involves racing and placements, it’s easy – even natural – to compare yourself to other runners. The most helpful comparison, however, is to yourself and your past performance. Simply put, you don’t know what kind of fitness and training background the next guy has. Comparison inevitably leads to discouragement or unhealthy rivalry.
When you feel you need to best someone else, you may push yourself into damaging territory. Instead, listen to your body. Compare your performance to your past self.
If you thrive on competition, that’s all well and fine, but remember which metrics genuinely matter.
Mistake #4 – They don’t stay fueled up and hydrated.
What you eat and when you eat play a significant role in running performance. The best diet you can follow is a holistic one. Address your metabolic needs with whole foods and wise choices. Some runners are tempted to eat anything and everything simply because they’ll burn it off.
But not all fuel is quality, and that quality impacts performance. Before a run, get in some carbs. Avoid anything too heavy in fat or fiber, as it can cause very inconvenient gastrointestinal distress.
If you plan on running for over 90 minutes, take some fuel. An energy bar, gel, or even a sports drink will do the trick.
After you run, eat. Focus on carbs and protein so that you avoid aches and muscle stiffness. And, of course, stay hydrated! Dehydration doesn’t just hinder performance; it’s downright dangerous, particularly in high heat and high humidity conditions.
Mistake #5 – They set goals they don’t care to reach.
Is this something you really want to do? Does your goal make you feel empowered, excited, and challenged? So much of our motivation comes down to goal setting. Without the right motivation, we’ll lack consistency. Consistency is necessary for growth.
The wrong goal, then, will likely cause you to quit prematurely.
If you have a lofty goal, break it down into milestones. You have to scale your ambitions against the work you’re willing to do. You have to be all in. Excited. Invigorated. If not, find something else that does the trick.
What ignites your motivation to reach big goals? Share in the comments.