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. These tips will help you do it the right way to avoid training mistakes, achieve your running goals, and remain injury-free!
5 Training Mistakes that Can Hijack Your Running Goals
Whether you're a beginner or more advanced runner, plan ahead to avoid these training mistakes in order to achieve your running goals and remain injury-free. #running #runningtipsClick To Tweet
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 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, hill workouts, 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 am 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 Runners’ Roundup!
Weekly Linkups
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!
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco
Very good points! I see new runners doing too much, too fast all the time!
It took a while for me to learn to do the easy runs really slow (80-90%%) and then to add really fast paced interval workouts (10-20%). It works well and prevents injury!
Doing your easy and recovery runs at an actual easy pace is so important.
All great tips! Its so important to have a good plan in place and to make sure that rest and recovery is a part of training.
Rest and recovery is so important! One of the things we learn as we get older lol
I’m pretty terrible at the whole rest and recovery thing. It’s hard to stop once you get the momentum going. You always have the best tips!
Thanks! You need to learn to enjoy that recovery time. I certainly have as I’ve gotten older lol