7 Mistakes to Avoid When Starting a New Running Routine
Embarking on a running journey can be transformative for both body and mind, but pitfalls await the unprepared. To ensure a successful start and avoid setbacks, understanding and sidestepping common beginner mistakes is essential.
Keep reading for a smoother and more enjoyable introduction to the world of running!
1. Too Much, Too Soon:
One of the most common mistakes is pushing yourself too hard in the beginning. Whether pace or distance, it is important to allow the body to adapt to the new routine which takes time. Start with 2-3 runs/weeks of 20-30min. Being too eager at the start, can also cause mental overwhelm and guilt feelings if you ‘fall behind your plan’ - plan with compassion and knowing life will get in the way; build a consistent routine first, there’s always time to add more!
Why not starting with one of Lupa Run’s Courses?
Our Get Back into Running and Coach to 5k are the perfect starting point!
Already running but struggling to pace yourself? The Lupa Run Pacer will guide you and keep you accountable, WHILE you run!
2. Skipping Warm-ups, Cool-Down and Recovery:
Dynamic stretches and light aerobic exercises prepare your muscles for the demands of running, while post-run stretches and gentle movements help your body recover and prevent stiffness. Also, overtraining without adequate rest can lead to fatigue, decreased performance, and an increased risk of injuries. Make sure to schedule rest days into your routine to give your body time to repair and grow stronger.
3. Ignoring Proper Nutrition and Hydration:
Running requires energy, and fuelling your body with the right nutrients is essential. Skipping meals before a run or not consuming enough water can leave you feeling depleted and sluggish. Prioritise a balanced diet rich in carbohydrates, protein, healthy fats, and stay hydrated throughout the day, especially before and after your runs.
4. Ignoring Proper Footwear:
While you won’t need the latest or most expensive running shoes model out there, investing in a quality pair of running shoes that cater to your foot type and running style is key to ensure a comfortable and injury-free experience.
5. Only running:
While running is your main focus, don't underestimate the benefits of incorporating resistance training into your routine. Building strength through exercises like squats, lunges, and core work can enhance your overall running performance, improve posture, and contribute to better muscle balance. This well-rounded approach can help prevent potential imbalances and injuries as you progress on your running journey. Not sure how to start? Read our “The Ultimate Guide to Strength Training for Runners: Tips & Exercises to Improve Performance”.
6. Unhealthy Comparisons:
It's natural to be inspired by other runners, but comparing yourself to their progress or abilities can be detrimental. Each person's journey is unique, and factors like genetics, experience, and training methods differ. Focus on your personal growth and celebrate your achievements, no matter how small they may seem. This positive mindset will sustain your motivation and help you enjoy the process of becoming a better runner. This is Why Lupa Run focuses on you and your progress only!
7. Only focusing on numbers and data:
While striving for improved running performance is commendable, solely fixating on speed and distances without embracing mindfulness can lead to burnout and reduced enjoyment. Running provides an excellent opportunity for mental clarity and stress relief.
Incorporate mindful running practices by paying attention to your breath, surroundings, and the rhythm of your steps. This not only enhances your overall running experience but also fosters a healthier mindset, making your journey more sustainable and fulfilling.
This is why Lupa Run guides you WHILE you run: you can forget about checking your phone for distance or pace and focus on yourself, your body, your experience.
Our Meditations On-the-Move and Run & Reflect and Breathe & Run experiences will take this a step further and get your to reconnect with your body.
3 Lupa Run’s Mindfulness Experiences to get you started:
Meditations On-the-Move: 30min Body Scan
Run & Reflect: End of the Day Reflection
Breathe & Run: Breath Syncing
By avoiding these mistakes you'll set yourself up for a path of growth, both physically and mentally.
Remember, every step you take, whether fast or slow, contributes to your progress. Embrace the process, listen to your body, and celebrate every achievement along the way. Your running journey is a personal one, unique to you, and it holds the potential to unlock a world of wellness and accomplishment.
Happy running!
