Now is a time when many runners are making big plans for the coming year. Whether you’re a beginner just starting your running path, an experienced runner, or somewhere in between, it’s likely you’ve created goals, made race plans, and generally have intentions to improve your running in the coming year. Make sure that you’re not making these training mistakes that can hijack your running goals (and cause injury).
5 Training Mistakes that Can Hijack Your Running
Training Mistakes #1: Too Much Too Soon
While generally speaking this training mistake in committed by beginning runners, it can also happen to runners coming back from a running hiatus or even after a recovery cycle. Enthusiasm is great, but don’t let it lure you into making the training mistake of adding mileage on too quickly. Instead, beginning runners can start with a walk/run program, follow a couch to 5k plan or try my 12 Week 5k Training Program. Other, more experienced runners must remember that it’s important to build a running base before starting their more intense training program.
Training Mistakes #2: Your Training is Not Specific to Your Goals
It seems like it should be obvious that 5k training is very different from marathon prep, but many runners simply add on mileage, maybe add a dash of internet speedwork and boom! Training plan done. Instead, your training plan should be specific to your goals. While 5k training will require more high-intensity speed work and V02 Max training, marathon training will involve more endurance, plus pace and threshold training, and other distances a combination of these types of workouts.
Training Mistakes #3: More is Not Always (or Usually) Better
Some runners just love to run all the miles. And for some runners, especially if they’re training at an elite level, that works. For us normal people though, it does not. Instead, follow a progressive training plan that increases mileage at a safe rate and peaks at the right time before your target race.
Training Mistakes #4: Faster is Not Always (or Usually) Better
When I first met my husband, he was the type of runner who went out and ran all of his runs as hard as he could. Yes, he was pretty fast, but I suspect if he’d kept on with that type of training he would probably not be running now. Instead, do your high intensity running, like intervals or tempo runs, just once or twice a week, and be sure to follow with a rest or easy day.
Training Mistakes #5: R & R (rest and recovery) is a Vital Part of Your Training
Sometimes runners feel that taking time off to recovery or rest will sabotage their training. They will push through their exhaustion, somehow thinking that they are making themselves stronger. Instead, take your rest and recovery as written in your program, with special attention after a hard workout, target race, or if you’re feeling extra tired.
Are you finding training for your next event is a little overwhelming? That’s what running coaches are for! Your running coach can create a smart, specific training program that will help you reach your goals. I, and my Running Coaches’ Corner co-hosts are all RRCA Certified and can design a program just for you. Here is more information about Coach Debbie Runs’ coaching.
What’s the biggest training mistake that you’ve made?
And Now It’s Time for the Running Coaches’ Corner!
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Meatless Monday with Sarah and Deborah
Meatless Monday with Annmarie and Dixya
Tuesdays on the Run with Marcia, Erika, and Patty
Inspire Me Monday with Janice
Wild Workout Wednesday with Annmarie, Jen, and Nicole
The Plant-Based Potluck Party with Deborah
The Running Coaches’ Corner with Rachel, Suz, Lora Marie, and Me!
Friday 5 2.0 with Rachel and Lacey and Meranda