With peak running season coming to an end, now is a good time to reflect on what you did well during training and what can be improved upon for next season. After running countless races, as well as coaching for 5 years for the Crohn's and Colitis Foundation's Team Challenge half-marathon training program, I have seen the same mistakes year after year by many runners. I put together this list in the hopes that you can avoid the common pitfalls that many-myself included-have fallen victim to.
1) Too much/too fast (overtraining). The reasons why people run too much or too fast may differ ("I'm afraid I'm not doing enough," "I just felt so good, so I kept going." "I really love running."), but novice and experienced runners fall victim to this mistake all too often. The "right" amount and pace depends on many factors-race distance, race experience and current fitness level, to name a few. As a general rule, I suggest that my runners who are training for a race stick to 2-3x per week, with one or two longer runs at a conversational pace (meaning, you can run and talk relatively comfortably), and one shorter run at a challenging pace. The other days should be divided between a combination of other stuff like strength training, mobility and recovery days.
2) Not enough "other stuff." Running is a repetitive motion in one plane and one direction within a limited range of motion (ROM). Also, with each footstep, running loads our body with anywhere from 3-5x our bodyweight, depending on terrain, technique, body type, and other factors. So, limited ROM + excessive loading x thousands of repetitions = you better be prepared to take that sort of pounding. Enter strength training, mobility, and <gasp> rest! A good training program incorporates these 3 key components to put you through your full ROM, build total-body strength, address imbalances between your right and left and front and back, and make you a stronger, more resilient runner.
3) Not warming up. This is an easy one, but is so often ignored. A good warm-up increases heart rate and respiration rate, utilizes full range-of-motion, improves muscles' ability to contract and relax, and increases body temperature. Also, a good dynamic warm-up typically takes about 10 minutes, depending on the duration and intensity of the run. The argument I hear most often is, "I don't have time to warm up." If your time is truly that pressed, cut 10 minutes off the end of the run and use it on the front end for the warm-up. Those 10 minutes could mean the difference between a great run and being sidelined for a month due to injury.
4) Running through injury. There are essentially 2 types of injury: acute (i.e. broken bone, muscle tear) and overuse, a.k.a. repetitive stress (where you can't identify one specific moment when your injury happened). If something is bothering you, is not better after a couple days, and gets worse with running, more running is not the answer. Pain is the body's way of saying there is something wrong. Listen to those signals, rest, and seek out a physical therapist, sports chiropractor, or other manual therapist to figure out what is causing the pain. Once the pain is gone, schedule time with a TR trainer to design a program that will help you get stronger and reduce the chances that your injury will return.
5) "I'm training, I can eat whatever I want." To quote TR Nutrition Coach Alex Tanskey, "Just because you can doesn't mean you should." Food plays a vital role in how we feel during and how we recover from training. Some of the foods we eat can slow our recovery (think highly processed foods), while some can help reduce inflammation and aid in recovery (think colorful fruits and veggies, fish, lean meats, etc.). By eating a clean, whole-foods diet, you're giving your body what it needs to recover and adapt for the next training session.
6) Trying to play catch-up, or "cramming." Life happens, training plans get interrupted. As a general rule, I tell my runners that if they miss up to a week, they can continue on the schedule as planned (as long as it doesn't become a habit). Once you get in the 2-week or more range, you'll have to take a step back in the training program and continue from there without skipping ahead. Unfortunately, training for a race isn't like cramming for an exam. Our body just doesn't work that way. While our brains can learn pretty quickly, our muscles are slower to adapt. So give them the time they need and you'll avoid setbacks in training.
7) Running all year round. Professional athletes don't perform their sport all year round, and these are people who have access to the best trainers, therapists, nutritionists, and doctors whenever they want. Running can be tough on the body, so take a tip from the pros and have an "off-season" to rest, recharge, and rejuvenate. You won't lose your ability to run, and chances are you'll come back stronger and with a renewed appreciation for running.
Whether you're planning to train for your first or 50th race, avoid these common mistakes and you'll increase your durability and longevity. If you're interested in putting together a training program, email me at chris@thetrainingroomboston.com to schedule a time to discuss your goals. Run strong!
