5 Mistakes All New Runners Make - Be The One Who Breaks The Mould

When it comes to running, there is no ‘one fits all’ blueprint and while there are many things runners can do to improve their fitness level, the secret to a successful program may be in the things that you should not do. For the beginner, let’s get down to the basics.   

1. Don’t ignore pain: When it comes to running, there is a fine line between endurance pain and aches caused by injury. If your runs incur short bouts of pain, which come and go (like a stitch), then it’s likely to be nothing serious. Reoccurring pain should however not be ignored. That ache knee joint or persistently sore muscle should be looked into as a small injury can turn into permanent damage if not managed.  

2. Don’t skip breakfast: You may not be a breakfast person or you may simply prefer enjoying a leisurely meal after that morning run, however running on an empty stomach is one of the biggest mistakes new runners make. Contrary to the belief that a full stomach will make you sick, an empty stomach will have the same effect. It may lead to low blood sugar levels and premature fatigue. Aim to consume at least 300 calories an hour before your run. Two bananas are a safe option for non-breakfast eaters. 

3. Don’t overcommit:  Stick to a realistic plan to avoid burning out or unnecessary injuries. Running is a high impact activity meaning your body needs time to adapt and improve. It is recommended that you have at least one day off a week, ensure you get 8 hours of sleep a night and switch up the intensity of your runs. It is also recommended you stick to three-week intervals before you increase the intensity of your runs, allowing enough time for your muscles and tendons to adapt. 

4. Don’t skip the recovery meal: Waiting for that all important post-run meal for longer than 45 minutes will significantly impact your recovery time. Aim for a 3:1 ratio of carbohydrates to protein to ensure adequate fuel that will aid in muscle recovery. It is also recommended you consume 1 gram of carbs per kilogram of body weight. 

5. Don’t let the numbers rule you: While seasoned runners may be used to pushing their limits, new runner’s may become too fixated on numbers rather than personal growth. You will have good days and bad days and you won’t always be able to beat your personal best. Focus on raising your fitness first before competing with yourself and the watch.