The speaker shares his personal transformation from an overweight teenager who detested running to a passionate marathoner. He argues that running doesn’t have to be painful or miserable; the key is to avoid common beginner mistakes. This guide is designed to help new runners start correctly, build a sustainable habit, and learn to love the sport.
Mistake 1: Running Too Fast
The most common error is starting out too fast. Pushing for speed leads to exhaustion, pain, and the belief that you’re “not a runner.” The solution is to slow down significantly. Run at a conversational pace where you can speak without gasping for breath (often called Zone 2 training). Building a strong aerobic base at a slow pace is the foundation for running faster in the future.
Mistake 2: Increasing Mileage Too Quickly
Jumping from 1km to 5km and then 10km in a short period is a recipe for injury and burnout. Your body needs time to adapt. A safe guideline is the “10% rule”: do not increase your total weekly mileage by more than 10%. For absolute beginners, starting with a total of just 3km in the first week is recommended.
Mistake 3: Lack of Variety in Training
Running the same route at the same pace every time leads to boredom and performance plateaus. To keep progressing, your training week should be varied. A balanced plan includes:
- Easy Runs: The bulk of your training, done at a slow, conversational pace to build endurance.
- Speed Work: Interval training (e.g., short bursts of speed followed by recovery jogs) to improve your VO2 max and overall speed.
- Long Runs: The longest run of the week, performed at an easy pace, to build mental and physical stamina.
Mistake 4: Ignoring Strength Training
Many runners skip strength training, fearing they’ll become bulky. This is a myth. Strength training is crucial for preventing injuries by strengthening supporting muscles, joints, and tendons. It also improves running economy (using less energy at the same pace) and power, making you a more efficient and resilient runner.
Mistake 5: Poor Running Form
While perfect form isn’t necessary at the start, some basic errors can cause issues. Avoid leaning too far forward or backward and landing with a straight, locked knee in front of your body. The best way to naturally improve your form is to run at various intensities—slow, medium, and fast.
Mistake 6: Forcing Every Workout
It’s vital to listen to your body. A training plan is a guide, not a strict command. If you’re feeling sick, overly fatigued, or experiencing pain, it’s better to shorten your run, switch to a walk, or take a rest day. Consistency over the long term is more important than pushing through a single bad day.
Mistake 7: Buying Overly Expensive Shoes
Beginners do not need top-of-the-line, carbon-plated racing shoes. These can sometimes cause more harm than good if your feet and legs aren’t conditioned. The most important factor is comfort. It’s often better to buy two pairs of mid-range, comfortable shoes and rotate them.
Mistake 8: Poor Nutrition and Fueling
Running on empty, especially for longer or more intense sessions (over 60-90 minutes), will deplete your energy. Fueling properly is key. Consume a meal rich in carbohydrates 1-4 hours before your run. Avoid large amounts of fat, fiber, and protein right before running to prevent stomach issues.
Mistake 9: Comparing Yourself to Others
Don’t compare your pace, distance, or journey to experienced runners or social media influencers. Progress in running is a long-term process. The only person you should compare yourself to is you from last week, last month, or last year. Focus on your own consistent effort and celebrate your personal achievements.
Mentoring question
Reflecting on your own fitness journey, which of these common running mistakes have you made or feel most at risk of making, and what’s one small change you can implement this week to address it?
Source: https://youtube.com/watch?v=OSamRKgp1cY&si=rsWz388B5XyXPiVt
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