It’s official: just about everyone I know is in their running era. You’ve got people signing up for marathons, people joining run clubs, and people pounding the pavement so much that the global running shoe market value in 2022 was over $15 billion — imagine two years on. Off the back of the running boom, more and more people are looking for guidance on how to start their running journey and how to avoid beginner running mistakes.
That’s where fitness leaders like Steph Claire Smith and Laura Henshaw come in. They’ve developed expert-led running programs via their KIC App to help everyone, from those just starting their running journey to people looking to run marathons. So, we sat down with the founders at a breakfast with New Balance to discuss how we can avoid those easy-to-make running mistakes.
Steph and Laura are the first to admit they’ve had very different running journeys. What came naturally to Laura and has been a part of her life since she was young was something that Steph struggled to enjoy until she found what worked for her.
“My biggest problem was that I had to redefine what it meant to go on a run,” Steph said. “I would run, and I would run as fast as I could as soon as I left the house, and then I’d be disappointed that my fast pace was nowhere near as fast as other people’s.”
She said she also felt “ashamed” about needing to stop and walk, noting that she couldn’t keep up her fast pace “for more than 500 metres without feeling like I’d absolutely killed myself”.
“I almost felt ashamed when I needed to stop and walk,” she continued. “And I thought that if I stopped, I might as well stop my run altogether. So, I needed to push past those two beliefs.”
Laura, on the other hand, has been long-distance running for years. Now, she’s chasing that all-so-elusive marathon, heading to the United States for the New York Marathon with New Balance in November.
“I think for me, it was feeling like I could find the time to do the marathon training,” she said. “It feels so overwhelming. But with this opportunity, I was like, ‘Okay, this is the motivation I need’.”
Given the girl’s different running journeys, we thought it would be great to chat with them about some of the things they wished they knew before they started running. Here’s what they had to say.
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7 Common Running Mistakes Beginners Make
1. Not Allowing Yourself Time To Get Things Done (AKA Warming Up & Cooling Down)
One of the biggest mistakes Steph and Laura see for first-time runners is not giving yourself the time to do the full workout: warm-up, exercise, and cool-down.
“I feel like it’s the first thing people skip,” Steph said. “But it really does make the biggest difference to both the run and your recovery. So definitely try your best to incorporate that.”
“Incorporating mobility or yoga and just making sure your limbs are stretched out is so important because you get so tight if you’re pushing yourself into running,” she continued.
2. Not Incorporating Strength & Mobility Training Into Your Routine
Most runners, including Steph and Laura, will agree that you should also be doing strength and mobility training outside of your usual runs. “Strength training has changed my life,” explains Laura. “That’s a lesson I wish I learned earlier. I used to get a lot of really common running injuries like knees and lower back. So, I feel like, for me, strength training is the key to not being injured, and it has helped me a lot.”
Steph agrees, adding, “Some sort of resistance training, whether that’s Pilates or strength, especially if you’re looking at a goal, like a 10k run or whatever you’ve got ahead of you, to have that that in your routine is so important, so that your legs have the longevity to get through all the training that you need to do.”
3. Going Too Hard, Too Soon
You definitely don’t need to be committing to five runs a week, particularly as a beginner. “You need to start with baby steps, and you need to start with interval training,” Steph says. e.g., walk for two minutes and run for 30 seconds. This way, you can ease your body into running.
4. Not Fuelling Your Runs Correctly
According to Laura, one of the things we don’t talk about enough is how to fuel your body for your workouts. “For me, having gone through disordered eating when I was younger, running was my tool. I would go out empty… I was in pain the whole time, and I had no energy.”
She goes on to say that all of that has changed now that she’s training for a marathon. “I’m eating before I run and then re-fuelling the entire time I run. I think back to my 18-year-old self; I would have never had a [running] gel, which is essentially just 30 grams of carbs; I was scared of it. Now, it’s my fuel for my run,” says Laura.
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5. Knowing That There Will Be Hard Days & Being Okay With It
“I think the other thing I would say to beginner runners as well, because I wish I knew this too, is that there’s going to be really hard days,” says Steph.
“There will be days when you hate your run, and that’s okay. There’s that saying that ‘you never regret a run’, and in one sense, yes, it feels good to get your body moving, but if your legs are particularly tired or whatever, and it’s felt like an absolute drain, mentally, those can be tough, but that doesn’t mean that you’re not progressing.”
6. Thinking That You Have To Run Non-Stop For It To Be A Run
According to Steph and Laura, another mistake beginner runners make is thinking you have to run long distances without stopping for it to count as a run. “People think that if you’re not going to run non-stop, or you’re not going to run around that five-kilometre split, like, don’t bother. But it’s so not the case,” says Steph.
Laura adds, “A run is still a run even if you’ve walked two-thirds of it. You don’t have to start and run the whole time because I think that’s where people set themselves up to fail. Especially if you’ve never run before, you can’t run three kilometres non-stop unless you have some other base-level fitness.”
7. Not Running at Your Own Pace
Run clubs are having a real moment, and rightly so. They’re a fun, social way to exercise, meet new people and achieve some running goals, but another common mistake beginner runners make is not understanding how to pace yourself.
“I found that with our KIC run club, because we offer different-paced groups for different levels, you can discover and run at your own pace,” Steph says, talking about the IRL run clubs KIC launched [this year / last year]. “And running in a group like that teaches our community members how to pace themselves. You know, if they want to be able to talk to someone while they’re running, they can’t be running super fast. I’ve seen some girls say, ‘Yeah, I’ll drop back with you,’ because they’re invested in the conversation.”
“I agree,” adds Laura. “I think that’s what is so special about running communities: the connection and the motivation. And so often, almost every time we have a run club we have someone say, ‘Oh my god, I just ran five kilometres, I’ve never run five kilometres before! Well, I never thought I could do that.’ And it’s obvious that the distraction of talking to people and the power of community that pushes you that little bit more.”
I don’t know about you, but I’m definitely going to heed Steph and Laura’s advice and start warming up and cooling down a little more.
The Top 3 Running Shoes To Get You Started
Want to get cracking? You’ll need some decent running shoes to support your knees — here’s our pick of the best.
New Balance FuelCell SuperComp Pacer v2
The New Balance FuelCell SuperComp Pacers were designed with road running in mind. The FuelCell foam gives you a propulsive feel with each foot strike, so you feel faster on your runs. They’re also super lightweight and comfy.
Adidas Supernova Rise
Adidas describes the Supernova Rise as a secure, supportive shoe that feels like it’s giving your heel a hug, which is super cute — and accurate. They’re a great wear no matter what level of running you’re at.
Nike InfinityRN 4 Blueprint
And rounding out our top three are the Nike InfiniftyRN 4 Blueprints. They’ve got maximum cushioning that provides comfort for everyday runners. Plus, it was designed with a soft, rocker-shaped platform made with new ReactX foam underfoot, so it feels supportive with every stride.
Image Credit: KIC / KIC TikTok / New Balance
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