Hindsight is 20/20 right. Looking back to 2015 when I started running after a 25 year break I did some not so smart things. Here are 5 tips for new runners to help avoid the mistakes I made
Shoes
If you are serious about running then the one investment you need to make is in a good pair of running shoes. There is a huge range available with different cushioning, support, drop, stack height, and weight (confused yet?). To find the best pair for you, go to your local running store and have them fit you for a pair.
Wear the socks you will wear when running, try a variety of shoes, paying attention to how they feel and fit. In addition to feeling comfortable there should be no rubbing, and you should have a thumbs width of space between your toes and the end of the shoe to allow for your toes to move as you run. My regular shoes are a size 9 – 9 1/2, I run in a size 10 (and have never had any blisters or blackened/lost toenails). If your running store has a treadmill for people buying shoes, use it! See how the shoes feel “in action”.
Many running stores offer a 30 day guarantee/return policy on their shoes. This gives you the chance to get some miles in and see how good a fit the shoe is for you. My first pair of shes were Brooks Glycerin. They felt great in the store, but after 2-3 weeks I began to get heel pain and developed tendonitis. It turns out that for me, the 10mm drop (the difference in shoe height between the heel and the toe) was too much. I switched to a Saucony (Zealot then Freedom) with 4mm drop and found my perfect shoe.
Just Run
If you are starting with a goal race in mind, it is tempting to focus on speed and distance. Have patience, with time your fitness will increase, you will get faster and be able to run further. To start with just have fun being outside and getting used to running. It is easy to set out too fast, and quickly get out of breath. Your lungs feeling as if they are burning, and your legs like jello. You end up having to stop to recover and may start feeling frustrated that you couldn’t keep going. Instead listen to your body. When you run do so at a pace that feels comfortable, and at which you can have a conversation while you run.
Walking is OK .
Yes, there are runners who think that running means just running, but you don’t have to run all the time. Taking walk breaks or follow a run/walk training plan is perfectly acceptable whether you are a new runner, recovering from injury, or an experienced athlete. In fact, there are people who have qualified for the Boston Marathon using Jeff Galloways run/walk/run method. My preference has always been to run and only walk through water stations during a race, however I did experiment with a run/walk technique on my long runs as I trained for the 2019 Dopey Challenge and am found that it was easier on my legs, and my overall pace was not too much slower than running all the way.
Watch Your Mileage
Don’t go too far too soon, you don’t want to risk getting injured. Start low and gradually increase. Consider joining a local running club, there will be members who run at all paces and distances who should be happy to “show you the ropes” and run with you. If you have the resources consider working with a running coach who can help you reach your goals safely. There are also many training plans available geared towards everyone from beginner to advanced. These are “one size fits all”, so you need to be careful if using one. I trained for my first ever race using an online plan and ended up over training as I focused on meeting the distance and pace in the plan and didn’t listen to my body. It is ok to take extra rest days, change how much you run and how often you run!
Cross Training
To become a better runner it will come as no surprise that you need to run more. This is not the whole story however. When you run you are using a subset of your muscles and joints and are stressing them whenever you run. If all you do is run and increase mileage without allowing for recovery you are risking injury (according to an article in JOSPT the injury rate for runners is 25-90%).
Cross training activities may be running specific, mimicking running form (e.g. swimming, cycling, elliptical, or walking), or supplemental (e.g. Yoga, strength training, or cross fit) and should be an integral part of your training. Cross training helps with injury avoidance and also recovery, strengthening muscles not used when you run, and increasing your cardiovascular fitness.
It may sound counter intuitive but cross training can also be classed as rest. Rest is important for runners. During training you are using a principle called progressive overload, increasing the stress on your muscles as you increase workout distance and intensity. It is when you rest that the body recovers and becomes stronger, enhancing your performance. Resting may be taking a day off from all activity, or may be active recovery, cross training with easier, non running activities that complement your running, help with flexibility, strengthening core and other non running muscles, as well as providing variety to your training.