As a new runner, it’s crucial to be aware of mistakes that can hinder your progress or potentially lead to injury or burnout, and you’ll thank yourself in the future if you steer clear of these pitfalls. By being aware of these mistakes and establishing a routine that works against them, you can set yourself up for a more enjoyable and sustainable running experience, so let’s dive in and look at what they are:

1. Skipping Warm-ups and Cool-downs

One of the most common mistakes a new runner makes is neglecting to do a warm-up and cool-down, in fact, some experienced runners still fall foul of this on occasion. Failing to prepare your body before a run and to aid its recovery afterwards can increase the risk of injuries. Therefore, spend 5 – 10 minutes doing some dynamic stretches to loosen up before you leave home and finish your run with a range of static stretches to help prevent muscle tightness later in the day or even the day after.

2. Overtraining

Pushing yourself too hard, too soon is a recipe for burnout and injury, so be sure to gradually increase your mileage and intensity, giving your body time to adapt. This gradual approach should include rest days for a proper recovery and you should avoid running on two consecutive days if possible. Rest is just as important as the actual running if you are to keep your body in peak condition. Overtraining is as much a mental problem too and a rest can help sustain your enthusiasm and motivation in the long term.

3. Ignoring Strength Training

Running is not just about putting one foot in front of the other…well, it is, but if you’re going to continue to do it for a long time, then you need to incorporate strength training into your routine. Focusing on exercises that target key muscle groups, such as the core, hips, and legs can prevent imbalances and injuries and a strong foundation will improve your running efficiency. What better time to develop such a routine as when you are just starting out?

4. Poor Running Form

Developing and maintaining good running form also helps your efficiency, in other words you will cover a greater distance with less effort if your running form is good. There is a whole science behind this, and I’ll be covering it in a future blog post, but generally, focus on a relaxed posture, a slight forward lean, and a midfoot strike. Avoid overstriding, as this often results in a heel strike which can reduce your forward motion and increase stress through your ankle and knee joints.

5. Neglecting Nutrition and Hydration

Good nutrition and hydration are essential for optimal performance, but many new runners only think it applies to serious athletes. Everybody, not just runners, should stay hydrated throughout the day, aiming for approximately 2 litres of water intake per day. Similarly, everybody should fuel their body with a balanced diet rich in carbohydrates, proteins, and healthy fats. However, this becomes even more essential when partaking in regular exercise and will serve to improve your performance and recovery rate over time.

If I could start my running journey again, I would definitely follow this advice, but unfortunately I, like many others found out the hard way. Be one of the wise ones and start off as you mean to go on, providing yourself with a solid foundation on which to build a long and successful running routine.