Whether you’re enchanted by the romance of running clubs or decide to take up running because of its accessibility, here are 6 common mistakes to keep in mind so you don’t make them yourself.
Running on an empty stomach
Your body fasts all night, so there’s not much energy left for a morning run on an empty stomach. Of course, running after a big breakfast is not the best idea: it’s enough to eat simple carbohydrates that are quickly digested, such as a banana, a slice of bread, or a pack of applesauce. After your run, it’s recommended to focus on protein-rich foods, combined with carbohydrates and healthy fats that will help you recover. The ideal option is to include 25-40 grams of protein in your diet within an hour after your workout. This could be oatmeal with Greek yogurt and protein, or a chicken and egg sandwich. In a pinch, a protein shake or bar will do the trick.
Starting without a mentor
Running is easy only at first glance, in fact, there are a lot of nuances that beginners don’t even suspect. Therefore, starting without a mentor is a mistake that can lead to a series of others, including injuries. In addition, in the case of solo runs, it is too easy to give up and lose motivation at the first difficulties. If you cannot afford a professional trainer, join running clubs, where there are not only beginners, but also experienced athletes. Or ask for advice from friends who have been running for a long time and with knowledge of the matter. Do not rush to follow the correspondence advice of bloggers – a large number of subscribers does not replace a diploma.
Buy expensive equipment
The cost of professional running clothes, shoes, and gadgets may shock you, but that’s no reason to give up on the idea of making running a part of your life. Remember that fancy gear won’t do much to help you get to the distance. All you need to get started is the right running shoes. Ask the consultants at the sports store to help you choose — it will depend on your stride, foot shape, and body type.
Run at your maximum potential
The excitement of a beginner athlete is understandable: you want to test yourself and prove that you are capable of much. However, in sports, it is important to maintain control over the state of your body. The situation when you literally choke after unnecessary acceleration is not normal. Many beginners start by running too fast. But it would be better to find your “conversational” pace – the speed at which you could chat relatively calmly with a partner. Interval training can also be a good solution: when you feel that your strength is leaving you, switch to a fast walk, and after a few minutes you will be able to run again.
Setting unachievable goals
Running a marathon is a goal that is worthy of respect. But if yesterday you knew nothing about running, and a month later you are going to set records, the result will most likely demotivate you. Good goals to start with are not to skip training, to increase the speed of the distance each time by at least a couple of seconds and… even to enjoy running. Don’t get hung up on the goals and achievements of other people, the main thing is to have your own plan and understand that it is more than realistic.
To be a successful runner, you don’t have to beat yourself up. You need rest days so your body can recover and adapt to the intense training. Rest days help prevent overuse injuries and prevent burnout. Remember that recovery is as important a part of your training as the running itself. Listen to yourself and remember to rest when you need to.