5 Major Running Mistakes and How to Avoid Them

5 Major Running Mistakes and How to Avoid Them

New to running? Avoid these five common mistakes made by beginner runners and you'll get more enjoyment and make great progress that you'll be able to maintain throughout the year. 1. Too Much Too Soon Running MistakesIt’s great to be enthusiastic and to get fit you do need to overload. But there’s overload and there’s overload. Many new runners get the bug, go hell bent for leather and end up with overuse injuries like shin splints. Try one of our beginner programmes to help get you started. Follow the Couch to 5k Training Plan.

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How many nights a week should I run?

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I am trying to get into running as want to get fitter. I suffer with shin splints and Achilles pain. I get frustrated when I can't improve on distance or speed. Should I focus on distance or speed first. Any advice would be appreciated.

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Guilty of all 5, but in my defence for point 4, the wrong shoes were recommended by the person who did my gait analysis.  This happened twice, I no longer use gait analysis.

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I'm guilty of number 3 doing the same thing all the time, I work on a Tuesday and a Thurs night so I can't go to my local running club  as they also meet on a Tuesday and Thursday and I really would love to go and join. Think I might give jog Scotland a try

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hi iv just joined running bug I used to run many years ago and starting from scratch again with the couch to 5k I am a diabetic trying to loose some weight and my main aim is a half marathon any advise would be welcome

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Hi ive just entered the reading half marathon and I am a complete beginner I need as much help as I can get can anybody point me in the right direction as I need to train in a group with like minded people I come from the reading area so any local groups would be ideal many thanks

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I'm returning to running after 10yrs. My last training was in the T.A. and used to train with 35kg in my burgan for about 10k in jack boots! Always took about an hour and now realise how fit I really was when I was 35! I've now started back jogging and enjoying it. All part of, dare I say it, 'STOPTOBER'! Anyway, it's been great! I've started with a 16 min 3k run and have kept pace for the 4 times I've done so far and am finding it quicker to recover each time I finish. I'd like to keep it at 3k for a couple of weeks and build up to 5k. Hopefully I'll be able to do 5k in about 30mins or less.

Looking forward to doing my first 10k in the new year.

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  • wayner.golden.58
    • wayner.golden.58
    • I'm 42 and it takes me 30 mins to run 5k which leaves me a little frustrated. But I'm quite a big bloke!

    • 1 month ago
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Posted

Looks like the most common so far is too much, too soon, I signed up for a 5x50 challenge and done far too much in the first few days and suffered from shin splints. I think the 5x50 done the trick of getting me into the habit, but didn't really teach me to run, I'm now following the counch to 5k schedule and feel that's making a difference. I also got new shoes from Run4it and they made a big difference as well (I had trail running shoes, but was told that the base is harder and can cause extra impact for road running).

Done a 5k at the beginning of January and another one signed up for in February, March & April:-)

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While doing the Couch to 5K plan from Sept. to Dec., I read the Beginners Training Tips carefully, in particular '5 Major Running Mistakes and How to Avoid Them': the warnings  'Too Much Too Soon' and 'Running Too Fast' are invaluable. I'll be going from Couch to Half Marathon (Great Birmingham Run 2013) in about 13 months, and am progressing slowly and surely – did my first 5K in about 45min in Dec. I'm resisting my 'machismo' urges to run too much faster in training – because I'll be 70 this year and plan to live a lot longer!

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That sounds a great idea Karrie.  I do mainly 5K to 10K runs and it is always best in training to start at an easier pace and build up to a speed you can maintain to the finish. Even in events, I find that it is so much more motivating to start a bit nearer the back where the pace is slower, and gradually work your way through the field, rather than start nearer the front, get out of breath trying to keep up with the rest and get overtaken all the time.  The one exception is where you are really pumped up to do a PB and are confident from training that you can maintain a fast pace from the start.

If you want to work on your speed(which is the only way to get PBs!), I would suggest that you do approx 6(up to 12) x 400m intervals, perhaps laps round a sports field or park nearby.  Time yourself on each interval and rest for a few minutes to get your breath back before the next one.  The idea is not to sprint the first half of the interval and get exhausted, but to go as fast as you can comfortably maintain all the way round. You should find that your pace naturally improves over the course of the interval session and with further sessions.  Keep a PB of your best time and pace round the lap. It will obviously be better than your speed over 5K training runs and events, but gives you a target pace to aim for over these distances. The next stage is to extend the interval to 800m(eg 2 laps) and then to 1200m(3 laps) and 1600m(4 laps) etc, to increase the distance over which you can maintain the pace. Good luck!

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I'm new to running and have made the mistake of running too fast, too soon.  I'm building up to being able to run 5K in under 30 minutes; my first attempt took 38 minutes and I've been trying to reduce this through increased speed but all that means is that I can run for about 5 minutes before I feel burnt out and then I need to walk for the next 5 minutes to recover.  Now I'm running at a comfortable pace for the first 8-10 minutes and gradually increased the speed to a level that I can maintain for 5K. Much more satisfying despite my time not reducing.

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