Top 10 Rookie Mistakes

Although the approach to your first running event is very personal, there are some concepts that are universal.  Below is a list of Top 10 Rookie Mistakes commonly made when training for a half marathon.

#10 Understimate Stretching

#9 Lack of Support

#8 Lack of Belief

#7 Motivation

#6 Wrong Goal

#5 Wrong Training Program

#4 Starting too Fast

#3 Lack of Knowledge

#2 Hydration

#1 Injury 

#10 Underestimate Stretching

Many beginning runners finish a run and neglect to stretch enough or even at all. They then find themselves tight and sore and eventually with a running injury. Do not neglect the importance of stretching. Stretch within 15 minutes after every run and take your time. As you progress through training, add a few seconds to each stretch and build up to 20 seconds or more per stretch. Benefits will include less soreness, greater flexibility, longer stride, and much more. Do not underestimate the importance of stretching.

#9 Lack of Support

Many runners do not share there goal with their friends, family, or co-workers. Why not? Afraid of what they might say? Afraid you will tell them and then fail to achieve your goal? If so, that’s all the more reason to tell them! It will give you lots of extra (and needed) motivation. Fear can often be the most powerful form of motivation. Use it! They should be supportive of you. All you have to do is tell them you are training for a marathon or half marathon.

Do not feel compelled to keep them updated on your progress though. Unless they are a runner, they simply will not understand. Think of that friend or co-worker who insists on telling you about every shot they had yesterday playing 18 holes of golf. Do you really care to hear about it? Still, tell them early on that you have decided to take part in a running event. It will work in your favor.

#8 Lack of Belief

Often, a beginning runner will start training and have a very difficult time completing their first 8km run. They don’t see how they can possibly run more than that, much less a half marathon. They stop right there.  Done.  Finished. They CAN do it, but they can’t because they don’t think they can.  Did that make sense?

 “If you think you can, or you can’t, you’re right.”- Henry Ford

Choose to believe you can!

#7 Motivation

There are lots of things that can (and will) come up during training that can cause you to lose motivation. It is very likely that you will miss a run or more due to circumstances that come with having a life. Whether it is bad weather, illness, working late, mild injury, or whatever, NEVER lose sight of your goal and choose to see the situation as positive.  Remind yourself of the feeling you will have when you achieve your goal.  Do not lose motivation.

#6 Wrong Goal

Many first time runners naturally think they should set a finish time goal. This is not the case. Your goal for your first organized running event should simply be to finish. If you push yourself too much, you are dramatically increasing the likelihood of injury and not even seeing the starting line.

#5 Wrong Training Program

This really relates to goal-setting. Many runners follow a program of greater difficulty because they want to achieve a certain time. Then they fall victim to injury or just can’t handle the program so they quit. Choose that fits with your lifestyle and current fitness level.

#4 Starting Too Fast

Many runners begin their training and feel they can run more than the scheduled training. What do they do? They go the extra mile (or more). Sure, we were all taught to "go the extra mile" in life, but don’t take it literally! In any training program, there is a reason for gradually increasing mileage each week. If you feel really strong when you begin training and want to run more, PLEASE resist the temptation. By going the extra mile, you are substantially increasing the likelihood of injury. Stay with the program. Believe in yourself and the program. You've got plenty of time.

#3 Lack of Knowledge

Many beginning runners decide they want to run a half marathon and just start running. No homework, no schedule, no advice, no nothing. They just start running because they think they simply need to get in shape to start training and then they will figure out the rest.  Educate yourself on training as much as you can before you begin training. If you are reading this, you are already on your way to beating the #3 mistake! Give yourself a pat on the back.

#2 Hydration

Many runners suffer from dehydration because they underestimate how much water their body needs during training. Drink during your long runs ALWAYS! I can tell you from first hand experience that severe dehydration isn't pretty.  Generally if you wait until you're thirsty to drink you're too late.  A good indicator of adequate hydration is light coloured urine (yes, your pee), signs of dehyrdation can range from headaches, cramps, to vomitting (and worse). Be smart and stay hydrated!

#1 Injury

This is a common theme throughout this list but it made #1 as most beginner (and even a lot of experienced) runners make the mistake of piling on mileage much too fast. Maybe they started training without even building up a base during pre-training! They notice soreness in their shins or knees and ignore it. They keep running and BAM, it hits them.  Be aware of the warning signs and how to treat them. Be aware that injuries can sneak up on you and occur without warning. Be smart and start easy. GRADUALLY build up and take your rest days seriously. Remember how many of the other Top 10 Rookie Mistakes lead to injury. Do not let injury keep you from achieving your goal.

(www.marathonrookie.com)