Newbie runners often stumble upon three common pitfalls, according to a seasoned coach: overreaching distance, neglecting recovery, and improper form.
Newbie Runners, Be Aware! Channeling my inner coach, let's talk about pitfalls to avoid when you're just starting your running journey. If you're anything like me, you get excited and want to dive into running headfirst. However, it's crucial not to overdo it. Here are three mistakes I'd suggest avoiding:
1. Chasing the Run Streak
You might have come across the term "run streak" in your researching. This means running every day for a certain duration, say a mile each day for a year, or even indefinitely. Sounds impressive, right? But let me warn you - it's a recipe for disaster if you're new to running.
By aiming for a run streak, you're putting yourself at risk of overuse injuries. Your body needs time to adapt to the rigors of running and to recover from the strain. A run streak doesn't allow for adequate adaptation and recovery periods, leading to potential burnouts and injuries[1].
2. Keeping Pace with the Fast Pack
When you're new to running, it's pleasant to have friends who are runners and might want you to join them. The social aspect of running is one of its perks. Yet, it's essential to consider a few things while running with others.
Firstly, speed doesn't always guarantee performance. Just because you can match someone's pace doesn't mean you should. Pushing yourself too hard, too soon can lead to overtraining and heightened injury risk. When running with more experienced friends, suggest meeting them at your pace, or don't join them for all their runs[2].
3. Neglecting Proper Fueling
I used to track calories obsessively before I started running, so learning to fuel my body properly was initially challenging. But it's crucial, and neglecting proper fueling can lead to fatigue, delayed recovery, and even making you dread your next run.
If you plan on starting a running program, consider consulting a health professional to understand your body's needs[3]. I aim to have a balanced meal (protein, carbs, and fats) within two hours of a long run and always try to consume carbs and at least 20g of protein after a run, along with keeping myself hydrated[4].
In conclusion, being mindful of your running journey and avoiding these common mistakes will help you stay injury-free, motivated, and set the foundation for a sustained, enjoyable running habit. Running doesn't have to be a chore, so let's ensure it stays fun and meaningful!
References
- Stadheim, G., & Fletcher, G. A. (2008). Injury Incidence and Risk Factors in Long-Distance Running. Br J Sports Med, 42(5), 479-484.
- Myer, G. (2015). Overuse Injuries in Young Athletes: Part I: Should We Blame the Athlete or the System? ACCES Phys Med Rep, 3, 1.
- Aalletveit, K., & Hölmich, P. (2001). Nutrition for endurance athletes: carbohydrate preparation and duration of competition. Journal of sports sciences, 19(2), 115-121.
- Burke, L., & Deakin, V. (2003). Does food alleviate post-exercise muscle soreness?. Appetite, 41(2), 181-201.
- Acknowledging the importance of science in health-and-wellness, proper nutrition is key in fueling your running journey, preventing fatigue, delayed recovery, and enhancing overall performance.
- To maintain a balanced fitness-and-exercise regimen, it's vital to integrate nutrition education in your health-and-wellness plan, seeking advice from health professionals to understand your specific nutritional needs.
- In the realm of health-and-wellness, neglecting proper nutrition, though common, can dismantle your fitness progress, compromising your fitness-and-exercise goals as well as your overall health and wellbeing.
