Running might seem straightforward yet it can be incredibly intricate. It might come across as the easiest form of physical activity, however, initiating the first step may come across as daunting. The Covid-19 outbreak gave rise to an increase in the popularity of running, leading to the formation of more running groups and record-setting enrollments in many big road races. For those considering joining the bandwagon, there are several lessons that can be drawn from the blunders of previous runners.
In this narrative, running professionals enumerate the typical pitfalls they notice in newbie runners and provide tips on how to cultivate a lasting running habits.
1) Avoid competing against yourself
Becs Gentry, a running coach from Peloton, continually observes the stir of excitement in novice runners. The newly discovered vitality can be contagious and compelling.
She notes that beginner runners often “get extremely captivated by the thrill and high they get from running, with a desire to achieve that excitement every day.” She completely understands it as she herself plans to take on the challenge of seven marathons in seven days across seven continents in the month of November.
However, intense training from the commencement of running can lead to exhaustion or even injuries.
The key is to be patient whilst boosting your stamina and getting used to a running schedule. For beginners, a good rule of thumb is to incorporate walk/jog intervals two or three times a week, for instance, jog for three minutes and walk for one. This could be tailored in accordance with one’s present fitness level.
Commonly, beginners tend to start with a pace that is too rapid, says Gentry. Try to focus on finding a pace at which you could comfortably have a conversation and aim to maintain this through most of your runs. If you find yourself panting for air, try controlling your speed.
2) Goals that align with lifestyle
Before you decide to participate in a race or embark on a training programme, it’s crucial to understand what is feasible given your circumstances, advises Gentry. Evaluate how frequently you can incorporate running into your weekly routine and the duration you can devote to it each day.
For instance, if you believe you can spare 30 minutes for running twice a week, then set achievable goals within that constraint. The goals could be touching a specific distance in the allocated time, boosting your pace, or simply relishing the physical activity. While participating in races could be an inspirational objective for novice runners, you don’t have to do it to establish a regular running routine.
Avoid drawing comparisons with others when defining your own objectives, recommends Mirna Valerio, a seasoned ultrarunner and prior cross-country mentor.
“You need to ask yourself, ‘Am I like marathon runner Eliud Kipchoge or 1,500m runner Nikki Hiltz?” If you’re not, that’s alright. Your next question should revolve around your current fitness level,” she mentions. Construct your goals accordingly, not based on your imagined fitness capabilities.
Equally important is the strategy of fueling before and after workouts. Megan Featherstun, a sports nutrition specialist, observes a common mistake among runners of all scales: skipping meals before early morning runs. Depriving the body of required energy could result in injuries over time and could adversely affect your hormones and metabolism, she states.
Fueling before a run might vary per individual, adds Featherstun. The focus should be on consuming easy-to-digest simple carbohydrates like a couple of graham crackers, an applesauce sachet, a banana, or a bread slice.
Post-run nutrition should consist of carbohydrates, protein-rich foods, and healthy fats for aiding recovery. Featherstun generally advises an intake of 25g-40g protein within an hour of completing exercise. A protein shake, a protein bar, or chocolate milk can be a good choice if you’re pressed for time. However, a balanced meal, such as an egg sandwich or overnight oats combined with protein powder and Greek yoghurt, is the best option.
And lastly, having a supportive team and a coach is beneficial.
Valerio advises joining a running club or hiring a personal coach, if feasible, as a method of maintaining determination, receiving accountability, and establishing social connections.
Despite the common occurrence of clients and trainers connecting on social media platforms, it’s crucial to conduct adequate research. An individual’s educative background and foundational comprehension cannot be substituted by a high follower count, according to Emily Abbate, a running coach primarily coaching novice marathoners.
Abbate suggests it’s perfectly acceptable to inquire a potential trainer about their coaching qualifications, or ask a running group leader about their formal coaching credentials. It’s recommended to find out if a group caters to specific runner categories like novices or experienced marathoners, or if a trainer focuses on a specific training approach.
Abbate points out that seeking a good running coach on social media apps like Instagram or TikTok can be as risky as attempting to self-diagnose an unwell feeling using Google.
As for the running gear, while it can be tempting to spend copious amounts on outfit, GPS watches and state-of-the-art racing shoes, it’s more reasonable to stick to the basics when starting. Regardless how advanced an item is, it won’t run the distance for you.
Begin by investing in a decent pair of running shoes. An experienced local running shop staffer can provide guidance about the shoe most suited to your running style and body shape. Gentry also emphasises the adoption of running-specific socks to avoid blisters, particularly those made from sweat-absorbing material.
In the world of running, taking regular breaks can seem counterintuitive but is vital. Your body needs rest days to undergo repairs and adjustments to increased training levels. Gentry suggests infusing rest days into a training routine for those who might otherwise overlook them. Rest helps prevent overuse injuries and mental exhaustion, facilitating a balanced running schedule with alternating running and rest days.
Gentry highlights that the path to successfully integrate running into your life involves not only physical activity but equally prioritising recovery. The original article was originally published in the New York Times.