1. Start slow.There are two huge mistakes runners make. The most common one is going out too fast. This afflicts runners of all levels, not just beginners. It’s particularly important when beginning a running program to not go out too fast. If you go out too fast and run out of breath or energy, you’re likely to throw in the towel and say, “I can’t do it.” But if you start out slow, and I mean slow, you’ll be able to see the physical and mental benefits of exercise, and continue to improve over time. It is particularly effective when you see progress and continue to challenge yourself. Start slow.
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| Image Source: fleetly.com |
2. Start short.If you’ve never run more than a mile in your life, or at least since middle school gym class, don’t set your sights on a 5K. It takes time. In tandem with starting slow, start short. Set a goal. Don’t be an overachiever on the track (treadmill, trail, or road) just because you are in the office.
3. Cross train.An effective way of avoiding injury is to work different muscles than those you use in running. Great cross training activities are spinning, swimming, yoga, even walking. All of those keep you active but don’t overwork your running muscles.
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| Image Source: Runner’s World |
4. Take rest days.Just because you feel invincible does not mean your body doesn’t need a rest. Neglecting rest days is another common error runners make, and often leads to overuse, overtraining, and ultimately injury.
5. Don’t get cocky.After you’ve been running for a while, you gain some confidence. But remember, just because you can run 3 miles doesn’t mean you can run 5, and because you can run 5 miles doesn’t mean you can run 10. Building your mileage takes time, and it takes patience. If you jump mileage more than 10% per week, you are at risk of entering the injury-zone.
6. Get fitted for proper shoes.Newbie runners often neglect footwear. You may have gotten a killer deal on some Asics at DSW, but unless they are the proper fit for your foot, you are again at the risk of entering the injury-zone. A well-fit running shoe will cost in the ballpark of $120 or so, but your feet, your hips, your spine, and your shoulders will thank you.
Seasoned runners are also at risk for neglecting footwear. We sometimes get into a groove of wearing and purchasing the same style of shoe over and over. It’s great when it fits, but it’s important to always get fitted for the proper shoe.
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| Image Source: Great Eastern |
7. If it hurts, stop.Just because you haven’t run for your allotted 20 minutes, or 2 miles, or whatever your goal is, if something hurts, stop! Don’t keep going on account of having to fill your mileage quota. There’s nothing worse than running through an injury just to be sidelined by something that could have been completely preventable.
8. And above all else, have fun!If you’re not having fun, don’t keep going. There’s no sense in making yourself miserable if you’re not enjoying what you’re doing. But once you get over the “this is tough,” “I’m bored,” “I hate running” hump, you will look back and realize you love it, it makes you feel awesome, and you can conquer the world.
