10 Things I wish I knew as a NEW runner!

I’ve been running for 15 years… Over half my life! Two things I wish I knew were
1. It gets soooo much easier over time.
2. Don’t limit yourself! Your body is amazing and can do things you never dreamed!

I loved this!! I make mistakes…a lot and learn from them. I am constantly learning from runners like you, my physical therapist, and trail and error. Thanks!!!

I have not been running NEARLY as long as others (even though I am nearing that “old lady” range) but I had to learn that bad runs happen…doesn’t mean you suck. I would really beat myself up if I wouldn’t do as good one day as I did the last.

Love this!! A lot of these were really hard for me to learn, especially listening to your body but I’m so happy that I did!

I’ve had soooo many injuries and I couldnt agree more with these tips! I’ve had to learn to run less and cross train more in order to avoid having IT band issues, tendonitis, etc.
I think changing my form to not heel striking has also helped me loads…shin splints are not a problem anymore :)
Wish I knew about heel striking and how it is BAD and about what shoes to wear. I started out wearing the WRONG shoes. I love the brooks pure flows btw :) Never going back to another shoe!

@ Erin- Definitely rest your foot. One mistake I had was to “run through the pain”. I had gotten seen by a ortho and by the ER for severe foot pain. They told me it was nothing. Ran through the pain and ended up in a boot for six months!!! One year later and I am just getting back, and getting back is way harder than you think it will be. You have to start from scratch again! Better to rest up now rather than have to take months off!

oh perfect timing for this article! i really needed to read these.

What are some of the things that you wish you knew as a new runner!?!?
Don’t run everyday! I did and developed shin splints.

What running related injuries have you gone through?
just shin splints so far:)

To go along with #3… what else do you do besides running to make you a better runner?
take a rest day, eat healthy and have fun! you will have bad runs and runs that make you feel incredible!

How long have you been running?
since august 2011 but in the last year i have really tried a lot harder to be more consistent and am now training for a 1/2 marathon!

I’ve been running since I was 12 and have always loved it. It definitely was a hard lesson to learn that not every race will be a PR and I’ve been I quite a rut lately!!! I also learned that you need to eat and drink and its ok to stop and stretch during long runs! And running with people will always be my favorite way to get to know someone!

Started running regularly when I was in ROTC in 2001 and had someone give me HORRIBLE advice on my running. Basically, told me to lengthen my stride, which turned me into a heel striker and led to MANY injuries. Longest injury was Plantar fasciitis for 2 years! I kept running through the pain– bad idea! Best cross training– YOGA!! It’s kept me injury free as I’ve trained for this latest 15mile race!

I love these tips!! Especially the first time. I don’t consider myself a new runner since I’ve been competing for quite a few years now but I still struggle with that first one. I always get so frustrated when I don’t pr or when my body is just not feeling it. A lot of times it definitely has to do with overtraining. I think some of these tips are beneficial to everyone, not just newbies :)

Thanks so much for this post right now. I just got back from a 5 mile run that I pushed to hard in. I was constantly looking at my pace and trying to run faster that I didn’t even get to enjoy it. I should have taken it easy. I felt miserable and came home and threw up. I did learn to listen to your body. I should have not pushed it that hard, I wasn’t ready for it just yet

Thanks for sharing! I love reading all of your stuff and have learned a lot :) I have been running for almost 2 years. I used to feel like you…workout everyday, push harder during every run. Now I see the importance of easy runs and off days. I completed my first half in Oct and ended up with a strained peroneal tendon…never heard of that before!!! Had a to wear a big walking boot for 2 weeks. Luckily the pain started when I was finished and not during. Lots of rest and thankfully I was good to go!

As far as other workouts, I do strength training 2-3x’s a week and pilates :)

PS ~ I do not know how on earth you run for long periods of time on the treadmill!!!

Lesson learned: If you have a genuine love for running it will remain. Do not fear lack of motivation for a workout or a running slump it always comes back around tomorrow.

I love your first point. I actually find that I enjoy the races that I’m just running for fun more than my races in which I’m trying to PR. When I’m aiming for my PR I’m all focused on my pace and my breathing and what I need to do in order to PR, but when I’m runing a race for fun and just to finish, I take time to enjoy the scenery and just enjoy being in the race. I love the feeling at the finish line when I PR, but sometimes it’s nice to step back and just focus on enjoying the run.

These are such great tips for a new runner. I agree with all of them. I especially agree with saving your races for the actual race. I’ve made that mistake in the past … running too hard on a long run too close to a marathon and performing better in training than in a race. Live and learn :) Excellent list!

For me, Ive learned that i need more than 1 rest day a week, and i can only run a few times a week. I know you’ve posted about it before, but I’m looking for a plan for my first marathon in June, and was wondering if you could suggest some? I need one that isn’t very time intensive with the baby, so I’m looking around to decide something that works for me. Thanks!

I love this post. In the spirit of how much I love this post I want to answer ALL of your questions!
1)What are some of the things that you wish you knew as a new runner!?!? – I wish some one told me how expensive races were and that once you started racing you probably would never stop…
2)What running related injuries have you gone through? – thankfully just blisters galore and a mild case of plantars fasciitis for 2 weeks
3) What else do you do besides running to make you a better runner? – I do yoga once a week and crossfit / circuit training 3x a week!
4) How long have you been running? – I ran occasionally in college (3-5 miles at a time) I started running in February of 2012 and had my first race in March! 10 miler!

I wish I had known how important the right shoes were. I just picked out the cheapest shoes I could find and hit the road…did not end well.

In addition to absolutely everything listed above I would add: Don’t compare yourself to other runners!!!! Everyone begins at a different place and just because you can’t run a billion miles per week at a 6 min pace doesn’t make you any less of a runner. All that matters is YOU! And I would also say that your mind will give up a lot faster than your body will. If you told me a few years ago that I would run the distances that I do, I would have said you were crazy but we are capable of so much more than we think.

I tore my lateral collateral ligament and that was the worst injury for me. It kept me off training for over a month but I was able to still complete the TinkerBell half marathon and I’m doing great now.

I need to get better about strength training. But you have converted me to love spin so I’ve been doing that as another form of exercise.

I ran in high school on the track team, but I didn’t start doing races and longer distances until last year.

I ran for fitness for a few years. Only at the gym and only for 30 minutes. I started running to become an actual runner November of 2011. The only injury I have had was ITBS. I blame a poor shoe on that. No matter what strength workouts, stretching, or amount of time I took off fixed it. Once I finally decided it might be the shoes and got a new pair the problem magically went away.

This is all great advice! I’ve been running for about 5 years and wish I knew about number 10 right away. I got so frustrated because I couldn’t go very far, but now I understand what a difficult sport it can be and that endurance really needs to be built up.

This was such a great post, thanks for writing it! Even though I’m a runner, I don’t take in calories during my run because of terrible gastrointestinal issues. Trying to figure out what will not make my stomach upset during a race.

There needed to be some Brooke pictures! Missed seeing her sweet face in this post :-)

I had no idea you didn’t start racing until 23!
I love hearing that becuase I have not been a huge racer until this past year when I found the value of #9, run with others. They pushed me to get faster!
Unfortunately at the same time, I figured out # 8 as well and suffered from a stress fracture I am just now recovering from.

I’ve been racing since I was 17. I haven’t done a marathon in years b/c I’ve become addicted to adventure races. A 20 miles adventure race is just so much more fun than a 26.2 “plain” run–IMO. I have learned two man things from my running experience…both are very selective to me. 1) I do not perform well with carbohydrates as fuel. Healthy fats and iron rich meat make me insanely fast. 2) plyometrics and calisthenics are key to strengthening joints. I do killer p and c workouts 5x a week.
I missed seeing Brooke in tha post!

Great article Janae! I’m a new runner so this was all GREAT advice! I just started resistance weight training and then on cross training days I do the elliptical or bike. Do you really fuel with candy? Because I would much prefer that to those nasty gels/gu thingys. I’ve been running for 6 months and was a MAJOR couch potato before that. I’m very proud how far I’ve come since then. My shins hurt all the time now-does that make me a true runner or do I have to lose a toenail for that? WHERE IS THE PICTURE OF BROOKE????? :)

Love the one about rest days. It is so important to REST. Also, there are many running blogs out there that are sharing their long runs (15 miles and over) and stating clearly that they do NOT fuel during those. Why is this? I always thought it was best to fuel throughout our runs, especially long ones!

I love this post because it’s so true! I did so many of those things you talked about and ended up with IT band injuries, frustration when I didn’t PR, self doubt, the list goes on and on. Lately, I’ve just realized that I don’t need to take it so seriously and do it for fun because that’s all that really matters anyways!

Great post Janae!

I LOVE this! As a new runner (well, I’ve been a new runner for a couple years now), I still get way too nervous to run with other people and never feel like I’m going fast enough. I don’t actually even call myself a runner because I feel like I’m faking it, but I sure do enjoy it :)

I love all of these tips, this is exactly what I needed to hear. Thanks for sharing!

That whole list was awesome. I’m not even a year in so I will take your advice about road running. I do almost 100% of the time on the pavement and I’ll try the trails.

LOVE this article! Also I DEFINITELY have that pillow in the background of your ice packs/ice cream picture! IKEA?

Great list! I’m a relatively new runner, couple years into it now, but was able to finish my first marathon Dec. 1 at age 55. I wish I would’ve read this before I started. Keep up the good work.

This is a great post! Thank you! I just started running, I kid you not, two weeks ago. It is my first time, and this is certainly something I needed to see. This is one thing no one has mentioned to me yet, and I really will start reminding myself that I need to go at my own pace. Come check out my blog if you have a chance! Just started last week. :-)

I wish I would have known that your head gives out before your legs give out! I used to hit a wall at a certain distance until someone told me to just set a goal in my head and don’t stop until I reached that girl. That changed the way I looked at running and now anytime I think about quitting, I evaluate whether it’s my head or my body telling me to quit. 9 times out of 10 its my head.

Thank you, thank you for this post. I am a new blogger (2 weeks old) and a new runner-was a sprinter all through school and now learning the fine art of road racing/distance running (hope I’m still welcome) and got serious about it in Aug 2012 when I became an assistant girls high school cross country coach(don’t worry, I wasn’t making up the workouts the other coaches were). I have a hard time with not running every run on the roads because I have a huge fear of wildlife ha ha, I know, I know, I want to run on trails but no-can-do. Oh and in my first race (it was a 2 miler) I tried to grab a water cup, not because I needed it but because that’s what everyone else was doing and I almost drown myself trying to run and drink at the same time. It’s ok you can laugh, I do every time I think about it. Anyway, thanks a ton for the tips, I love your blog!

First, great list and great blog! #8 is very important but I always feel like I’m ruining my training when “tapering”. Love the photo!

If you have a little time, here is a video of everything you need to run a Marathon! Let me now what you think!

http://www.youtube.com/watch?v=jLdOK9BJEHY

Manuel.

Everyone loves what you guys tend to be up too. This type of clever work and reporting!
Keep up the awesome works guys I’ve incorporated you guys to my blogroll.

Great post and good advice overall. You web site is well done.

Some additions that I might make from my personal experience:

Ditch running shoes after the mid-soles begin to give way (200-400 miles?). This would have saved med from a pile of minor injuries.

Find a good training plan and follow it to best meet your goal. I was also working out 7 days a week. Rest is important and the training plans usually incorporate rest.

Eat and drink when you run (similar to your comment). We used to drink Gatorade, but skittles sound like much more fun. I am a fan of Gu, though the expresso one makes me ill. Eating and running is a trial and error process (mostly error for me).

Avoid excessive heat, run early in the day. Injuries can follow overworking in extremely high temperatures.

Cross train to protect your knees (similar to your comment). Lunge, Lunge, Lunge and hit the weights. You don’t need heavy weights, but strength training has really helped my badly abused knees. One has already been scoped and the other is creaky. I hope to avoid another surgery.

I like your comment about running on soft surfaces. I have switched my long runs to dirt trails and my knees are much happier. It can be hard on the shoes, though.

A torn meniscus does not mean the end. I am running reasonably well again after knee surgery.

Hey Janae,

Let me first tell you that yours is my first blog to read ever (..I know weird huh..). I found your blog from one of Women’s Running Magazine fb page and although that I read your posts the last 2/3 weeks I feel like I know you and I can call you a friend of mine. So in case that you ever find yourself in London you can count to at least one friend ;) (a Greek friend though not an English one although that I am sure that doesn’t make a difference)

I know that you may never read my comment since this is an old post of yours but I just wanted to thank you because as a new runner (only 6 months old) I find all these tips so helpful and hopefully by following your advice I will not get injured and I will keep running my whole life!!

Thanks Janae you are the best :)