Common Mistakes Beginners Make When They Start Running

Books to Improve your Running

Running is a fairly simple activity which most people can pick up fairly easily. In fact most of us already know how to run so we figure starting a running program is as simple as just going out and starting to run on a regular basis. While this is certainly a good starting point it can also lead to a number of different problems which may result from typical beginner mistakes. In the best case, these mistakes will simply cause the new runner to abandon the running program and have to find an alternative method of exercise. However, in the worst case, these mistakes can result in injuries to the runner. This article will provide some insight into the common mistakes made by new runners and will also offer advice for helping runners to avoid making these mistakes.

By far one of the most common mistakes a new runner makes is doing too much mileage too quickly. A new runner who has not been running or even exercising in the past may think starting out by running five miles every day is a good idea but this can actually be quite harmful to the runner. Adding this amount of exercise too quickly can be quite shocking to the body and may result in a host of problems including muscle aches, joint pain, shin splints and stress fractures. New runners who develop these kinds of injuries early on are not likely to continue with their running program. However, this is unfortunate because their injuries are most likely a result of not recognizing the need to build up mileage gradually. A better idea for new runners is to start out by running approximately 1-2 miles 3-4 days a week. These runs can even be interspersed with walking if necessary. The runner can then gradually build up mileage by increasing the weekly mileage by a little bit each week. Runners should be carefully not to increase the weekly mileage by more than 10% each week.

Another common mistake new runners often make is not recognizing the need for proper equipment. This is very important because shoes that do not fit well or are not designed specifically for running can be very uncomfortable and can also cause injuries. Before starting a running program, a new runner should visit a shoe store specializing in running shoes to seek out expert advice on which types of shoes would be best for the runner. After obtaining a pair of running shoes, it is worthwhile to plan on breaking them in gradually to avoid blisters.

New runners also often make mistakes in terms of how they pace their runs. Many new runners start out running as fast as they can and find they are unable to maintain this pace. This results in what is called a negative split. This is a situation in which the runner completes the first half of a course in a slower time than he completes the second half of the course. New runners should instead focus on running at a pace which they can maintain for the entire course. This result in a much more uniform heart rate and will help the runner to improve his endurance.