She Strengthens

Getting Started with Running? Avoid These Common Mistakes

Are you eager to join the running community, but intimidated by the thought of running a 5K or figuring out what a fartlek is? Don’t worry, we’ve got you covered! Seasoned runners shared their biggest mistakes as newbies, so you can learn from their experiences and hit the ground running with confidence.

Mistake #1: Relying Too Heavily on Running

Alyssa Arnold, a marathon finisher, warns against using running as your only workout. “I didn’t incorporate any other form of training besides running, and my legs were constantly sore. I realized I needed to run less and incorporate more cross-training into my schedule.”

The Importance of Cooling Down

Jen Batista, an avid 5K and 10K runner, regrets not cooling down properly after her first 10K. “I plopped down on the couch and didn’t move, and my legs got so stiff I could barely walk for a few days. Now, I make sure to keep the blood flowing by walking, gentle stretching, and foam rolling after a hard run.”

Food for Thought

Christopher Lopez, a multiple marathon finisher, cautions against trying new foods before a run. “I tried a new breakfast the morning of a long run, and I ended up cramping and vomiting later on. Stick to what you know works for you!”

Don’t Get Ahead of Yourself

Cali Lavey, a recreational runner, learned the hard way that signing up for a half-marathon without proper training can lead to blisters the size of small children. “I wasn’t adequately prepared, and I didn’t train efficiently. Make sure you’re ready for the challenge!”

The Power of Rest Days

Dominic Grossman, a professional runner, emphasizes the importance of rest days. “Training too much and not resting enough zapped me for months. I was exhausted, and my motivation for running was at an all-time low. Learn to run, rest, and be patient!”

Proper Form Matters

Marnie Kunz, CEO of Runstreet and run coach, stresses the importance of proper form and strength training. “I didn’t do enough form work and strength training until I got injured. Now, I actively do a lot of form drills and strengthening of the hips and glutes to balance out my natural tendency to overpronate.”

More Mistakes to Avoid

• Taking every run too fast (Ron, runner for 14 years)
• Neglecting your hips (Meredith Harclerode, two-time marathon finisher)
• Believing your sneakers are immortal (Kate Barry, four-time half-marathon finisher)
• Pushing yourself when you’re injured (Amanda Brooks, eight-time marathon finisher)
• Not fueling carefully (Cali Lavey)
• Putting off medical attention (Alyssa Arnold)
• Following trends blindly (TheRunningTroll on LetsRun.com)
• Letting your playlist get stale (Alyssa Arnold)
• Forgetting to hydrate (Sarah Robertson, marketing education coordinator at Precor)
• Failing to switch it up (X Trackster on RunningAhead)
• Using the same shoes for every run (Joe Grant, Buff USA ultrarunner)
• Thinking rest heals everything (Mary Rose, recreational runner and triathlete-in-training)
• Being unfamiliar with your running route (Michael Wardian, runner for Injinji)
• Going too hard too often (stadjack at RunningAhead)
• Failing to take advantage of PR opportunities (Seth Ariel Green, former Division III collegiate runner)
• Underappreciating recovery runs (X Trackster)
• Forgetting anti-chafe cream (Michael Wardian)
• Overlooking important details (Michele Yates, Ultimate Direction run ambassador)
• Going in without an exit plan (Marnie Kunz)

By avoiding these common mistakes, you’ll be well on your way to becoming a confident, successful runner. Happy running!