Today’s guest post is by Elyse Andrews (www.elyseandmike.com and http://twitter.com/ElyseAndrews). Elyse is a writer and editor living in Boston, Massachusetts, with her husband. She loves running long distances, eating whole foods, snowboarding down big mountains and traveling the world. You can find her at www.elyseandmike.com.
It’s that time of year again when we set intentions and goals for the next 12 months. Many people resolve to lose weight or get in shape in the new year, meaning that you might be taking up running for the first time. If that’s the case, or if you’re a seasoned runner in need of a refresher, here are five common mistakes newbie runners make and how you can avoid them.
Mistake #1: Running too much.
When I first started running and improving a lot, I wanted to run all the time. So I did, but I quickly burned out both mentally and physically.
The Fix: Instead of running every day, especially right away, try to run three to four days a week. On the off days, you can cross-train by cycling, swimming, hiking, doing yoga, strength and resistance training or any other type of exercise you enjoy. This will help you become strong and fit all over and avoid injury and mental burnout. Also, don’t forget to take rest days, that’s when your body recovers from all the hard work you’ve done!
Mistake #2: Not using the right equipment.
It’s true that running doesn’t require a ton of gear to get started, but that doesn’t mean you can just strap on any old shoes and hit the pavement. When I first started, I bought shoes from a big box sports store, but within days I had a painful case of plantar fasciitis.
The Fix: Hit your local running store to get fitted properly for the right shoes. At my store, they have you try on several pairs and then watch you run down the sidewalk to see how the shoes affect your stride. Be sure to replace your shoes regularly (every 250-400 miles or when you feel them getting worn out). You might also want to invest in some moisture-wicking clothing and socks as well as Body Glide for chafing (laugh now, but it’s not funny when you can’t put a shirt on because your skin feels like it’s on fire).
Mistake #3: Not knowing how to fuel.
When I first started running, I really had no idea how to fuel for a workout. I didn’t know when to eat or what to eat, which lead to some major stomach upset, both during and after running, as well as days where I didn’t eat enough or ate too much.
The Fix: If you’re running about 30 minutes or so at a time, you probably only need to add a small snack to your day. If you’re training hard for a long race, you’ll need to fuel more by eating bigger meals and larger snacks. A lot of newbies eat too much after running because exercising can make you ravenously hungry at first. The key is to fuel with the right foods so you don’t overeat (or undereat) and undo all your hard work. I love nuts and nut butters with apples or bananas as snack. Gentle on the stomach and gives you lots of great energy.
Mistake #4: Getting injured and not treating it properly.
As I mentioned above, when I started running, I wanted to go every day. And I did … until I got hurt. One day I woke up and my left leg was pretty sore. I checked it out and discovered that the tendon below my ankle bone was protruding and really tender. Instead of taking the day off, I went for a long bike ride, which made things much, much worse.
The Fix: I ended up having to go to the doctor to get an immobilization splint for my leg because it wasn’t healing and my wedding was a mere four weeks away! But if I had just rested, iced and elevated my leg, instead of continuing to work out, I probably would’ve been better in a few days. Instead, I missed weeks of running and almost had to limp down the aisle! Now I know better and take a few days off at the first sign of an injury. And don’t be worried about losing fitness, the general wisdom is that it takes two weeks for that to start to happen.
Mistake #5: Not setting a goal.
When I first started running I wanted to lose some weight and get in shape. Pretty basic, but it also left me feeling aimless after a while. I started getting better and better at running, but I didn’t have any races on the schedule to focus my training.
The Fix: This time of year is all about setting intentions for the next 12 months and determining your next race or even a full year of races is a great way to get focused. If you’re using the couch to 5-K program, sign up for an actual 5-K to run at the end. If you’ve run a 5-K, sign up for a 10-K. Or try to beat your PR in your favorite distance. Once I started signing up for races, I felt much more focused in my running and really started to enjoy the challenge of going farther and faster. Plus, who doesn’t love those shiny race medals?
I hope these tips help you avoid some of the mistakes I made when I first started running. Happy training in 2012!
Tags: guest posts, newbie, running, running mistakes, training
I'm The Running Mike, a triathlon coach, running coach, and endurance athlete that likes to run, bike, and swim. 
[...] can read the post here: 5 Newbie Runner Mistakes (And How to Avoid Them). It’s all taken from my own experience with running and I think it’s helpful for [...]
Thanks for the helpful tips. I just might up the anty this year. Center Harbor 4th of July here I come!!
[...] Workouts Have Their Limits, Recognized or Not: Along the same lines as the previous article, it’s important for recreational athletes to know their limits. When I started getting really into running, I went nearly every day. But then I got hurt and learned the importance of rest and cross-training. Now I aim to run four days a week and do other activities on the off days. And you know what? I’m running faster, farther and better than ever! [If you're a new runner, check out my guest blog post from last week that discusses 5 Newbie Runner Mistakes (And How to Fix Them).] [...]