{"id":12378,"date":"2024-09-05T09:03:14","date_gmt":"2024-09-05T09:03:14","guid":{"rendered":"https:\/\/medexperts.pro\/?p=12378"},"modified":"2024-09-05T09:25:56","modified_gmt":"2024-09-05T09:25:56","slug":"common-beginner-runner-mistakes-to-avoid","status":"publish","type":"post","link":"https:\/\/medexperts.pro\/?p=12378","title":{"rendered":"Common Beginner Runner Mistakes to Avoid"},"content":{"rendered":"<div><\/div>\n<p id=\"article-summary\" class=\"css-79rysd e1wiw3jv0\">Running experts and coaches share their best advice for avoiding these common pitfalls.<\/p>\n<section class=\"meteredContent css-1r7ky0e\">\n<div class=\"css-s99gbd StoryBodyCompanionColumn\" data-testid=\"companionColumn-0\">\n<div class=\"css-53u6y8\">\n<p class=\"css-at9mc1 evys1bk0\">Running can be remarkably simple and impressively complex.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">It\u2019s perhaps the most intuitive form of exercise, but taking the first step can be intimidating. The pandemic birthed <a class=\"css-yywogo\" href=\"https:\/\/www.nytimes.com\/2020\/03\/19\/sports\/running-exercise-coronavirus.html\" title>a running boom<\/a> that is still going strong: <a class=\"css-yywogo\" href=\"https:\/\/www.nytimes.com\/2023\/09\/24\/style\/new-york-city-running-clubs.html\" title>Run clubs<\/a> are becoming more popular, and many major road races are <a class=\"css-yywogo\" href=\"https:\/\/www.tcslondonmarathon.com\/news-and-media\/latest-news\/new-ballot-world-record-for-2025-tcslm#:~:text=An%20astonishing%20and%20world%20record,on%20Sunday%2027%20April%202025.\" title rel=\"noopener noreferrer\" target=\"_blank\">setting registration records<\/a>. If you\u2019re thinking about joining the crowd, there\u2019s a lot you can learn from the missteps of runners who came before you.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">The Times asked running experts and coaches about the most common mistakes they see in new runners and their advice for combating them to build a sustainable running routine.<\/p>\n<h2 class=\"css-1u37br4 eoo0vm40\" id=\"link-12c89963\">Pace yourself, don\u2019t race yourself.<\/h2>\n<p class=\"css-at9mc1 evys1bk0\">Becs Gentry, a Peloton running instructor, has seen the glow of beginner runners time and time again. That newfound energy can be infectious and addicting.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">Beginner runners, she said, can \u201cget really enamored by this buzz and the high that running gives them, and they jump into it and they want to get that feeling every day,\u201d Ms. Gentry said. (She gets it. <a class=\"css-yywogo\" href=\"https:\/\/www.instagram.com\/becsgentry\/p\/C9QN1SAJXkv\/?img_index=1\" title rel=\"noopener noreferrer\" target=\"_blank\">In November<\/a>, she\u2019ll attempt to run seven marathons in seven days across seven continents.)<\/p>\n<\/div>\n<\/div>\n<div data-testid=\"Dropzone-1\"><\/div>\n<div class=\"css-s99gbd StoryBodyCompanionColumn\" data-testid=\"companionColumn-1\">\n<div class=\"css-53u6y8\">\n<p class=\"css-at9mc1 evys1bk0\">But training too often at the start of a running habit can be a recipe for burnout or injury.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">Instead, exercise patience as you build your endurance and adapt to a running routine. A good guideline for new runners is two to three days a week of walk\/jog intervals \u2014 for example, three minutes of jogging followed by one minute of walking \u2014 which can be adjusted based on your current fitness level.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">Many beginners also start out by running too fast, Ms. Gentry said. Work on finding your conversational pace (a speed at which you could chat with a friend) and do most of your runs around that pace. If you find yourself gasping for breath on a run, challenge yourself to hold back.<\/p>\n<div class=\"css-1336jj\">\n<div class=\"css-121kum4\">\n<div class=\"css-171d1bw\"><\/div>\n<div class=\"css-asuuk5\">\n<div class=\"css-7axq9l\" data-testid=\"optimistic-truncator-noscript\">\n<div data-testid=\"optimistic-truncator-noscript-message\" class=\"css-6yo1no\">\n<p class=\"css-3kpklk\">We are having trouble retrieving the article content.<\/p>\n<p class=\"css-3kpklk\">Please enable JavaScript in your browser settings.<\/p>\n<\/div>\n<\/div>\n<div class=\"css-1dv1kvn\" id=\"optimistic-truncator-a11y\">\n<hr \/>\n<p>Thank you for your patience while we verify access. If you are in Reader mode please exit and\u00a0<a href=\"https:\/\/myaccount.nytimes.com\/auth\/login?response_type=cookie&amp;client_id=vi&amp;redirect_uri=https%3A%2F%2Fwww.nytimes.com%2F2024%2F09%2F05%2Fwell%2Fmove%2Fbeginner-runner-mistakes-tips.html&amp;asset=opttrunc\">log into<\/a>\u00a0your Times account, or\u00a0<a href=\"https:\/\/www.nytimes.com\/subscription?campaignId=89WYR&amp;redirect_uri=https%3A%2F%2Fwww.nytimes.com%2F2024%2F09%2F05%2Fwell%2Fmove%2Fbeginner-runner-mistakes-tips.html\">subscribe<\/a>\u00a0for all of The Times.<\/p>\n<hr \/>\n<\/div>\n<div class=\"css-1g71tqy\">\n<div data-testid=\"optimistic-truncator-message\" class=\"css-6yo1no\">\n<p class=\"css-3kpklk\">Thank you for your patience while we verify access.<\/p>\n<p class=\"css-3kpklk\">Already a subscriber?\u00a0<a data-testid=\"log-in-link\" class=\"css-z5ryv4\" href=\"https:\/\/myaccount.nytimes.com\/auth\/login?response_type=cookie&amp;client_id=vi&amp;redirect_uri=https%3A%2F%2Fwww.nytimes.com%2F2024%2F09%2F05%2Fwell%2Fmove%2Fbeginner-runner-mistakes-tips.html&amp;asset=opttrunc\">Log in<\/a>.<\/p>\n<p class=\"css-3kpklk\">Want all of The Times?\u00a0<a data-testid=\"subscribe-link\" class=\"css-z5ryv4\" href=\"https:\/\/www.nytimes.com\/subscription?campaignId=89WYR&amp;redirect_uri=https%3A%2F%2Fwww.nytimes.com%2F2024%2F09%2F05%2Fwell%2Fmove%2Fbeginner-runner-mistakes-tips.html\">Subscribe<\/a>.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n","protected":false},"excerpt":{"rendered":"<p>Running experts and coaches share their best advice for avoiding these common pitfalls.Running can be remarkably simple and impressively complex.It\u2019s perhaps the most intuitive form of exercise, but taking the first step can be intimidating. The pandemic birthed a running boom that is still going strong: Run clubs are becoming more popular, and many major road races are setting registration records. If you\u2019re thinking about joining the crowd, there\u2019s a lot you can learn from the missteps of runners who came before you.The Times asked running experts and coaches about the most common mistakes they see in new runners and their advice for combating them to build a sustainable running routine.Pace yourself, don\u2019t race yourself.Becs Gentry, a Peloton running instructor, has seen the glow of beginner runners time and time again. That newfound energy can be infectious and addicting.Beginner runners, she said, can \u201cget really enamored by this buzz and the high that running gives them, and they jump into it and they want to get that feeling every day,\u201d Ms. Gentry said. (She gets it. In November, she\u2019ll attempt to run seven marathons in seven days across seven continents.)But training too often at the start of a running habit can be a recipe for burnout or injury.Instead, exercise patience as you build your endurance and adapt to a running routine. A good guideline for new runners is two to three days a week of walk\/jog intervals \u2014 for example, three minutes of jogging followed by one minute of walking \u2014 which can be adjusted based on your current fitness level.Many beginners also start out by running too fast, Ms. Gentry said. Work on finding your conversational pace (a speed at which you could chat with a friend) and do most of your runs around that pace. If you find yourself gasping for breath on a run, challenge yourself to hold back.We are having trouble retrieving the article content.Please enable JavaScript in your browser settings.Thank you for your patience while we verify access. If you are in Reader mode please exit and\u00a0log into\u00a0your Times account, or\u00a0subscribe\u00a0for all of The Times.Thank you for your patience while we verify access.Already a subscriber?\u00a0Log in.Want all of The Times?\u00a0Subscribe.<\/p>\n","protected":false},"author":1,"featured_media":12380,"comment_status":"close","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-12378","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"_links":{"self":[{"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/posts\/12378","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12378"}],"version-history":[{"count":2,"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/posts\/12378\/revisions"}],"predecessor-version":[{"id":12381,"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/posts\/12378\/revisions\/12381"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/media\/12380"}],"wp:attachment":[{"href":"https:\/\/medexperts.pro\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12378"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12378"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12378"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}