10 Things Every Runner Should Know But Probably Doesn’t

I started my running journey in the Spring of 2021, its been three years and I can honestly say that I still enjoy running, no matter how hard it is on any given day. I have read running articles, watched countless videos, and consulted with doctors to make sure I am doing what I need to, to be healthy. Running is one of those things that people start but often dont follow through on, the difference often boils down to a few key habits. Let’s talk about five common mistakes runners make and how to correct them. Then we’ll dive into five essential practices to elevate your running game.

Running is hard, make no mistakes about it. It will always be hard but one thing that keeps me going is knowing that I GET to run every day. I know you are probably saying, “What do you mean you get to run?” The answer is simple, I dont look at it as a chore that has to be completed. To me I run for those who want to make a change in their lives but are afraid they cannot, I am here to show them that they can. I run because I am taking control of my health and wellbeing and showing the illnesses I have, that may kill me, that I am not going out without a fight. I get to run because there are so many who cannot and to waste that chance seems worse than anything else. So join me as I show you 10 Things Every Runner Should Know But Probably Doesn’t. 

1. 5 Things Runners Should Stop Doing
   1. 1. Ignoring Rest Days:
   2. 2. Neglecting Strength Training:
   3. 3. Chasing PRs Obsessively:
   4. 4. Ignoring Nutrition:
   5. 5. Running Through Pain:
2. 5 Things Runners Should Start Doing
   1. 1. Prioritizing Proper Form:
   2. 2. Incorporating Cross-Training:
   3. 3. Listening to Your Body:
   4. 4. Hydration:
   5. 5. Setting Realistic Goals:
3. Running for life

5 Things Runners Should Stop Doing

As runners, there are numerous places where we can turn for training advice, form advice, and even kit advice, but rarely do we have a wealth of information about the things we should do. Many of those things are just as, if not more, important than the things we need to do. After all, our entire running journey could come to a crashing end if we ignore what our bodies are telling us.

1. Ignoring Rest Days:

I know, the urge to hit the pavement every day is strong. But your body needs time to recover.Overtraining is a silent killer of progress. Without adequate rest, your muscles can’t repair, and you’re setting yourself up for injury. Rest days aren’t lazy days; they’re essential for building strength and endurance. Consider cross-training on rest days to give your running muscles a break while still getting active.

Rest days are often seen as an indulgence, something to be squeezed in when life permits. But in reality, they are a cornerstone of any successful running regimen. Let’s delve into why:

Physical Recovery

• Muscle Repair: Every run causes microscopic tears in your muscle fibers. These tears are necessary for growth,but they need time to heal. Rest days allow your muscles to repair and rebuild, stronger than before.
• Energy Replenishment: Intense running depletes your body’s glycogen stores, the primary energy source for muscles. Rest days give your body ample time to replenish these stores, ensuring you’re ready to tackle your next workout.
• Injury Prevention: Overuse injuries are common among runners. Rest days reduce the cumulative stress on your body, decreasing the risk of developing these injuries.

Mental Recovery

• Stress Reduction: Running can be physically and mentally demanding. Rest days provide a much-needed mental break, allowing you to recharge and return to training with renewed focus and enthusiasm.
• Motivation Boost: Paradoxically, rest days can actually enhance motivation. When you take a break, you often return to running with fresh eyes, appreciating the activity more.

Adaptation

• Strength and Endurance Gains: It’s during rest periods that your body adapts to the stress of training. New muscle fibers are built, and your cardiovascular system becomes more efficient. These adaptations are what lead to improved performance.

Remember: Rest days don’t mean you have to be completely sedentary. Light activities like walking, yoga, or swimming can aid recovery while still allowing your body to rest from the impact of running.

By incorporating regular rest days into your training plan, you’re not just giving yourself a break; you’re investing in your long-term running success.

2. Neglecting Strength Training:

Running is a demanding sport, and strong muscles are your foundation. Many runners focus solely on cardio, but neglecting strength training is a recipe for injury. Incorporate exercises like squats, lunges,planks, and core work into your routine. Stronger muscles will improve your running form, prevent injuries, and boost your overall performance.

Benefit	Description
Improved Running Form	Stronger muscles help maintain proper form throughout your run, leading to increased efficiency and reduced risk of injury.
Enhanced Power and Speed	Strength training builds explosive power, which translates to faster strides and quicker finishes.
Reduced Injury Risk	Strong muscles and connective tissues better support your joints, making you less susceptible to running-related injuries.
Increased Endurance	Strength training improves your body’s ability to utilize oxygen, allowing you to run farther and for longer durations.
Better Balance and Stability	Strong core and leg muscles enhance balance and stability, leading to a smoother and more controlled running experience.

3. Chasing PRs Obsessively:

Personal records (PRs) are exciting, but fixating on them can lead to burnout and injury. While setting goals is important, it’s equally crucial to enjoy the process. Focus on consistent training, listening to your body, and gradually building your endurance. Remember, running is a marathon, not a sprint.

4. Ignoring Nutrition:

Fueling your body with the right nutrients is vital for optimal performance. Many runners make the mistake of under-fueling or relying on empty calories. Prioritize a balanced diet rich in carbohydrates for energy, proteins for muscle repair, and healthy fats for overall health. Experiment with different pre- and post-run nutrition to find what works best for you.

Ignoring nutrition can significantly hinder a runner’s performance and overall well-being. Here’s why:

Decreased Performance

• Lack of Energy: Proper nutrition fuels your runs. Without adequate carbohydrates, proteins, and fats, you’ll experience fatigue, decreased endurance, and difficulty maintaining pace.
• Impaired Recovery: Nutrients are crucial for muscle repair and rebuilding. Poor nutrition slows down recovery time, hindering your ability to adapt to training and improve.
• Weakened Immune System: A balanced diet supports a strong immune system, helping you fight off illnesses that can disrupt training.

Increased Injury Risk

• Muscle Weakness: Insufficient protein intake can lead to muscle weakness, increasing the risk of injuries.
• Bone Health: Calcium and vitamin D are essential for bone health, especially for runners prone to stress fractures.
• Dehydration: Inadequate fluid intake can lead to dehydration, causing muscle cramps, dizziness, and other performance-related issues.

Mental Health and Well-being

• Mood Disorders: Nutrient deficiencies can contribute to mood swings, irritability, and difficulty concentrating.
• Reduced Energy Levels: Poor nutrition can lead to chronic fatigue, affecting your overall quality of life and ability to enjoy running.

In essence, proper nutrition is the foundation for optimal running performance and overall health. By fueling your body with the right nutrients, you’ll enhance your training, reduce injury risk, and improve your overall well-being.

5. Running Through Pain:

Discomfort is normal, but pain is not. Ignoring pain can lead to more serious injuries. If something hurts, take a break and listen to your body. Don’t be afraid to seek professional help from a physical therapist or sports medicine specialist if the pain persists. Prevention is always better than treatment.

The adage “no pain, no gain” doesn’t always hold true, especially when it comes to running. Ignoring pain can lead to more serious injuries and extended recovery times. Here’s why:

• Aggravating the Injury: Continuing to run through pain can worsen the underlying issue, turning a minor discomfort into a significant injury.
• Increased Risk of Chronic Issues: Repeatedly stressing an injured area can lead to chronic conditions that are difficult to treat.
• Extended Recovery Time: Ignoring pain often results in a longer recovery period as the injury has more time to develop.
• Impact on Overall Performance: Running through pain can affect your form and technique, leading to decreased performance and efficiency.
• Mental and Emotional Toll: Chronic pain can negatively impact your mental and emotional well-being, affecting your overall enjoyment of running.

Remember, listening to your body is crucial for long-term running success. If you’re experiencing persistent pain, it’s essential to rest, seek professional help, and address the root cause of the issue.

5 Things Runners Should Start Doing

Now that we have discussed some things that we, as runners, need to focus more on and stop doing, its time to mention five things that can benefit us all, as runners. When we are given the proper tools, the job we do will always be better. The same can be said for running, if you start with the appropriate base and focus, your journey can be so much more rewarding. Let’s look at 5 Things Runners Should Start Doing.

1. Prioritizing Proper Form:

Good running form is essential for preventing injuries and maximizing efficiency. Focus on maintaining a tall posture, relaxed shoulders, and a midfoot strike. Consider filming yourself to identify areas for improvement. Investing time in proper form will pay dividends in the long run.

Awareness and Focus

• Mindful Running: Pay attention to your body as you run. Focus on maintaining good posture, relaxed shoulders,and a neutral pelvis.
• Video Analysis: Record yourself running to identify areas for improvement. Compare your form to experienced runners or professional athletes.

Drills and Exercises

• Form Drills: Incorporate drills like high knees, butt kicks, and arm circles into your warm-up to improve muscle coordination and running mechanics.
• Strength Training: Build core strength and leg muscles through exercises like squats, lunges, planks, and bridges to support good running form.

Gradual Progression

• Start Slow: Begin with shorter runs and gradually increase distance and pace as your form improves.
• Listen to Your Body: Pay attention to any discomfort or pain. If something doesn’t feel right, adjust your form or take a break.

Seek Professional Guidance

• Running Coach: Consider working with a running coach to receive personalized feedback and guidance on improving your form.
• Physical Therapist: If you’re experiencing persistent pain or injuries, a physical therapist can assess your form and recommend corrective exercises.

Consistent Practice

• Regular Feedback: Ask experienced running partners or coaches for feedback on your form.
• Form Focus: Dedicate specific runs to focusing on form rather than speed or distance.

Remember: improving your running form takes time and patience. Be consistent, and you’ll gradually see improvements in your running efficiency and enjoyment.

2. Incorporating Cross-Training:

Cross-training complements your running routine by building strength, improving balance, and preventing overuse injuries. Activities like swimming, cycling, and yoga can help you stay active without putting constant stress on your running muscles.

Cross-training is a valuable tool for runners to enhance performance, prevent injuries, and maintain overall fitness. Here are some excellent options:

Low-Impact Cardio

• Swimming: Offers a full-body workout with minimal impact on joints, improving cardiovascular fitness and upper body strength.
• Cycling: Builds endurance and leg strength without the pounding of running. Indoor or outdoor cycling can be enjoyed.
• Elliptical Training: Provides a low-impact, full-body workout, engaging both upper and lower body muscles.

Strength Training

• Weightlifting: Focus on compound exercises like squats, lunges, deadlifts, and push-ups to build overall strength and power.
• Bodyweight Exercises: Incorporate planks, push-ups, squats, lunges, and core workouts to improve stability and balance.
• Yoga or Pilates: Enhance flexibility, core strength, and mental focus, aiding in injury prevention and relaxation.

Active Recovery

• Walking: A gentle way to increase blood flow and aid in recovery.
• Hiking: Combines cardio with strength training and improves balance.
• Stretching: Improves flexibility and reduces muscle tension.

Considerations

• Variety: Incorporate different activities to prevent boredom and target different muscle groups.
• Intensity: Balance high-intensity workouts with low-impact recovery sessions.
• Listen to Your Body: Adjust your cross-training based on how you feel and your training goals.

Remember: the key to effective cross-training is to find activities you enjoy and that complement your running routine.

3. Listening to Your Body:

Your body is a complex machine, and it’s constantly sending you signals. Pay attention to how you feel before, during, and after runs. If you’re tired, take a rest day. If something hurts, don’t ignore it. Developing a strong mind-body connection will help you prevent injuries and optimize your training.

4. Hydration:

Staying hydrated is crucial for optimal performance and preventing dehydration. Drink plenty of water throughout the day, and increase your intake before, during, and after runs. Experiment with different hydration strategies to find what works best for you.

Hydration is absolutely crucial for optimal health and performance. Water is the foundation of life, and our bodies rely on it for countless functions. Here’s why staying hydrated is so important:

• Regulates body temperature: Sweat helps cool the body, but it needs to be replaced.
• Lubricates joints: Proper hydration prevents friction and discomfort.
• Cushions organs and tissues: Water acts as a protective barrier.
• Aids digestion: Water helps break down food and absorb nutrients.
• Transports nutrients and oxygen: Water is the vehicle for delivering essential substances to cells.
• Removes waste: Helps flush out toxins through urine and sweat.
• Boosts energy levels: Dehydration can cause fatigue and decreased mental clarity.
• Improves skin health: Hydration keeps skin looking plump and hydrated.

For runners specifically, hydration is even more critical. Dehydration can lead to:

• Reduced performance
• Increased risk of injury
• Muscle cramps
• Dizziness and lightheadedness
• Heat-related illnesses

By prioritizing hydration, you’re investing in your overall well-being and optimizing your athletic performance.

5. Setting Realistic Goals:

Goals give you something to strive for, but they should be realistic and achievable. Break down larger goals into smaller, manageable steps. Celebrate your progress along the way, and don’t be afraid to adjust your goals as needed. Remember, the journey is just as important as the destination.

Understanding Your Starting Point

• Assess your current fitness level: Honestly evaluate your running experience, pace, and distance.
• Identify any limitations: Consider injuries, time constraints, or other factors that might impact your goals.

Setting SMART Goals

• Specific: Clearly define what you want to achieve. Instead of “run faster,” aim for “improve my 5K time by 30 seconds.”
• Measurable: Set quantifiable targets. For example, “run 3 days a week for 30 minutes.”
• Achievable: Ensure your goals are challenging but attainable. Consider breaking down larger goals into smaller steps.
• Relevant: Make sure your goals align with your overall running objectives and personal values.
• Time-bound: Set a specific deadline for achieving your goal. This creates a sense of urgency.

Incorporating Flexibility

• Account for setbacks: Understand that injuries, life events, or weather can impact your training.
• Adjust goals as needed: Be prepared to modify your goals if necessary.
• Celebrate small wins: Recognize and reward your progress, no matter how small.

Seeking Support

• Find a running buddy: Having a training partner can provide motivation and accountability.
• Join a running group: Connect with other runners for support and camaraderie.
• Consider a running coach: A coach can offer personalized guidance and help you stay on track.

Remember, the key to setting realistic goals is to strike a balance between challenging yourself and preventing frustration.By following these guidelines, you’ll increase your chances of achieving your running aspirations and enjoying the process along the way.

Running for life

Our bodies are complex machines and running pushes it to its limits. As runners, we should be smarter about how we take care of our bodies. We need to stop doing the bad habits we may have picked up and start doing small, simple habits that can keep us running for the rest of our lives. By incorporating these tips into your running routine, you’ll not only improve your performance but also reduce your risk of injury and increase your enjoyment of the sport. Remember, consistency is key. Small changes can make a big difference over time. Happy running!

What do you think about this list? Were there things on here that surprised you? Are there things you would add, instead? Maybe you felt these things were completely wrong, let me know in the comments below. I dont profess to be an expert in exercise, running, or as a personal trainer, I am only sharing my journey with you and the things I have learned. Hopefully, some will help and I am always on the look out for better ways to train. Thanks to each and everyone of you who make GayintheCLE what it is. I am truly thankful for each and everyone of you.