We all make mistakes, right? Some are easy to avoid while others are like gaping traps that you stroll right into. This month, we pick our five classic running mistakes and give you guidance on how to steer well clear of them.
Mistake 1: I’m not good enough to join a group. I’ll stick to running solo
What is it?
You do all your running on your own. It feels better when you can go at your pace, follow your own schedule and don’t have to strive to keep up with others. Plus, running clubs or groups are just for really good runners who focus on racing, times and personal bests. That’s just not for you.
Fix it
It’s a misconception to think that running clubs or groups are only for fast, fit and ‘proper’ runners. They are for every runner, regardless of fitness, ability, speed or goals. The performance benefits are great too. Running with others can push you harder (if that’s what you want) than running on your own. It’s also great to have the structure and support of a well-delivered running session that caters for everyone.
Mistake 2: To get better, faster and stronger, it’s all about “no pain, no gain”
What is it?
“Go hard or go home.” That’s what they say, isn’t it? If you want to see real benefits, push back boundaries and eke out every ounce of effort from your body, you have to book yourself a one-way to ticket to Painville.
Fix it
The truth is, running isn’t supposed to hurt – unless you specifically plan it to! If you’re new to running, it may feel like every run feels tough. But as your body adapts, your muscles get stronger and your breathing becomes more controlled, your running will start to feel easier. Once every run doesn’t hurt, you can – with appropriate training and progressions – determine which of your workouts you’d like to make more intense. Run smart and balance the intentional and purposeful pain with rest to facilitate recovery, adaptation and optimal performance.
Mistake 3: Ramping it up. Being overly ambitious with pace and progression
What is it?
You’re in good shape. No, you’re in great shape. The past eight weeks of training have been the best you’ve ever done. Consistent, good quality and effective. But you want more. You start to run harder, longer and more frequently. For a while, the improvements continue. Then things start to slide. Little niggles become more serious or more frequent, you feel more tired more of the time, and your performance takes a dip.
Fix it
More isn’t necessarily better. The key with improvements in running is to get the balance of what you do and when you do it. The ingredients of the training mix need to be in the correct amounts at the right times. Don’t get hooked up on mileage or quantity. Progression should be appropriate to you, your aspirations, ability, motivation and fitness levels. It should be gradual, smooth and almost effortless.
Mistake 4: Suddenly thinking you’ve become Mo Farah
What is it?
You’ve got your sights set on a new personal best in your next race. Your sessions have been spot-on. Your pace is bang on target. Your training build-up has been consistent, long and unbroken. You’re free of injury and illness. Then you race. Suddenly everything you’ve planned goes out the window. It’s almost as if you’ve suffered massive goal creep on the start line and think you’ve become Paula Radcliffe or Mo Farah. You start your race at a crazy, unsustainable pace. Then you detonate and all hopes of a PB come crashing down around you.
Fix it
Be disciplined. You’ve got to truly understand your strengths and limitations and have an appreciation and respect for your goals. You don’t suddenly become capable of running a minute per mile quicker than your training times would suggest in your race. So, instead of giving it full gas from the gun, deliver a disciplined and controlled performance. You’ll increase the possibility of that PB.
Mistake 5: Failing to peak at the right times
What is it?
You train all year round but never seem to peak when you want to or get the results you deserve. You seem to settle for meritocracy. That PB you’ll be proud to tell the grandkids about has simply not happened. If anything, you’re getting worse, not better, with each passing year.
Fix it
The likelihood is that you’re failing to plan properly. Peaks in performance don’t come about by accident. You shouldn’t randomly run well. They are planned with careful precision. Races are chosen with care and consideration and training is done in the right way, in the right amounts, at the right times. It’s not just about doing the same thing week in, week out. If you do that, it’s no wonder you keep getting the same, rather dull results. Plan to peak by having highs and lows in your training year. That way, you’ll know when to train hard, back off and race brilliantly.
