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Beginners: Common running mistakes and their solutions

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For something as simple as putting one foot in front of the other, running can get pretty darn complicated at times.

What gear to buy, what brand to wear, how fast to run and how far? There are many things to consider, especially if you’re just starting out.

We break down a few of the most common mistakes that runners, both beginners and novices, often make and offer some solutions on how to avoid them.

Too much, too soon.

Runner injury shin splintMany runners get caught up in a belief that in order to get better, they need to do more, right away. They run more and they run more quickly than they should. This can often lead to aches, pain and injury. Running more mileage needs to be done in a gradual and progressive way. Most runners would be wise to follow the 10 per cent rule and only increase weekly mileage by about 10 per cent.

Doing the same thing over and over.

If you’re just starting out, you’ll definitely want to take the time to get used to running at a comfortable pace and then gradually run a bit more over time. But running the same distance at the same pace will eventually stop providing benefits. This is why it’s important to mix it up and modify your runs. Most runs should be relatively short and done at an easy, conversational pace. Make time to run one longer run each week to build endurance. Also aim to pick up the pace one or two times a week and run at a faster pace to develop speed.

Just running.

Running more is indeed the best way to get better at running, plankbut given the stress and demand it puts on the body, taking a break and recovering properly is also extremely important. Engaging in other activities, such as cross-training, strength and weight training and mind-body exercises like yoga, can be a great way to improve your running without actually running. These activities will also strengthen areas of the body not emphasized for running and build a stronger, more resilient and injury-proof body.

Setting unrealistic goals.

Many new runners fall victim to the hype and hysteria of “bucket list” type achievements like running the marathon. While certainly a worthwhile and achievable goal for most, this requires a great deal of time and training. It’s best served by setting more reasonable short-term goals over the course of several weeks and months.

Those new to running should aim to complete shorter benchmark races and distances such as the 5K, 10K and half-marathon before moving on to the marathon. It’s imperative to take the necessary time to train the body in a healthy and sustainable way before committing to more.

Going it alone.

Running is one of the largest and most inclusive communities around. Running clubs, crews, meet-ups, and stores are there to offer advice and suggestions for runners of all ages and abilities. If you’re looking for the best information on gear, apparel and shoes, look no further than your local specialty running store. Joining a running club and running with others will provide endless experience and support as well as inspiration and motivation. Online and print media also abounds with useful tricks, tips and training plans to help you run and train at your best.

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