Wednesday, April 18, 2012

9 Dumb Mistakes New Runners Make

I am not being condescending or arrogant. I do not think I am some running expert. However, I can write this post because I have first hand experience in doing all of these dumb things. In fact, I still do some of them. That is how dumb I really am. It is one thing to unknowingly be dumb, it is entirely another thing to know better and to still be dumb (# of times I used “dumb” so far including the tittle: 6. That is so dumb. Okay, 7).

1. Not paying attention to pre-race day food. I learned this one the hard way. The night before my first half marathon I went to Old Chicago pizza and ate chicken wings and supreme pizza and drank two Bass Ales. Do you know how that felt (and smelled) at about mile 8 the next day?

Looks good, but it will haunt you.

Have some self discipline. Know that you can indulge after the race, not before. Make sure you hydrate well the day before and that you eat enough good stuff. These days I cut out dairy, high fat food and fiber 2-3 days before a race to minimize tummy trouble. Read: Pre-Race Nutrition – What To Eat Before Your Race.

2. Running through pain. This is a tough one. Early on, I got very good at minimizing any pain I was having. I thought I wasn’t tough if I didn’t stick it out through the pain. WRONG. Pain is trying to tell you something and you need to listen. However, not all pain is created equal. There is quick, fleeting discomfort and there is full-on recurring pain.

If you are running and a new pain crops up (say a twinge in the arch of your foot), and it subsides quickly and you never hear from it again, it’s probably okay. Yet,  if you have the same pain in the same place during most runs it might be the start of an injury (even if it is not intense or does not change your form). Believe me when I say that continuing to run under those circumstances might set you back significantly. Just stop, take a couple days off and get it checked out.

3. Assuming you will never get injured.  This is similar to assuming you will never die. While it is true some runners go unscathed, the majority of us (upwards of 75%) deal with running injuries at some point. I used to think it would never, ever, happen to me. I got bored when people talked about their injuries and wondered what their problem was.  Yawn. Then I ate a big black crow. Be aware that this is a possibility for you. Read: How to Prevent Running Injuries.

P1080202

Stress fracture means hitting up the pool.

4. Dissing recovery weeks. This one is funny to me because when I started running I had no clue there was even such a thing as recovery weeks. I thought you just trained hard, upped your mileage every week and ran faster. I never pulled back and let my body recover and adapt to the stress I was putting on it. These days, I take a recovery week every 4th week of training. I usually scale back mileage at least 20%-30% because that is what works best for my body.

image

Part of my current training plan – Week 9 is going to feel good.

5. Forgetting to put a change of clothes in your car. This is a mistake I still make and I cannot believe it. ME! With my history! Not only do I forget to have clothes in my car for after long runs, but also for after races. In fact, at a half marathon this summer I had to wear my race shirt as pants for the 2 hour drive home because I didn't have any other clothes.

P1100669

Yes, I am smiling. No I am not happy.

6. Not sticking to your plan.  You have a training plan. There are reasons for the runs and paces on the plan. But, you have a good week where you feel strong and you decide to run further and/or faster than what was prescribed, thereby giving the plan the finger and risking injury. Don’t do it. In my mind, the only time to deviate is when you are sick, fatigued, or injured and you take some time off. It’s okay to pull back, but probably not to add on. Read: Top Ten Rules of Running Training.

7. Trying to keep up with the Gouchers. I still fall into this trap. You love running, so you read blogs and every Runner’s World cover to cover. You talk to other runners and look at message boards. You idolize the pros and have dreams of running further and faster. Soon enough, that information piles up in your brain, makes you feel inadequate, yet motivated. Then you start to PUSH. You throw caution to the wind and run your long runs too fast, increase your miles too much per week and find yourself in the throes of overtraining.

Best advice? Be motivated by those who run further and faster than you, but don’t try to be them. Be yourself, listen to your body, compete with you and only you.

I never compete against the competition. The only one I compete against is myself, because one day I will beat the competition and then who will I compete against? ~ Billie Akauola

8. Going race crazy. After you run your first race, you feel on top of the world. You lose your mind. Credit card in hand, you sit at the computer searching races everywhere including Guam. You sign up for several of them, close together. The adrenaline is pumping. Problem is, racing too much can lead to over training and injury. Pick a few choice races and focus on those. Prioritize your races, promising yourself you will use many of them as training runs and not go balls out.

9. Hanging to the left. You know that runners are supposed to stay on the left side of the road so they can see what is coming when they run. Yet, if you do that for enough miles, the natural camber (slope) of the road might mess with your body. Change it up by hanging to the right sometimes. Better yet, run on trails or softer surfaces where there is little to no camber. Read: Camber Danger!

Why only 9 dumb things? Because that’s all I could think of aside from the obvious ones like not doing too much too soon and not running your long runs too fast.

Are you guilty of any of the above “mistakes”?

What dumb things have you done? Anything you’d like to add to the list?

SUAR

112 comments:

  1. I think I have done every single one of these. Thanks for the advice!

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  2. I wish I could try the right side of the road but the drivers here in Mobile, AL are the worst and I'm not taking any chances! That stinks too because I could really feel the effects of the slope last night.

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    Replies
    1. Any bike paths or trails you could try instead? Also if you're really feeling it take a break and get on the treadmill. I find that helps me.

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  3. Heh - what dumb things have I done? More like what dumb things have I not done? :-) I guess the two I would add are 1) your #2 - I had a foot injury that I thought was "just" plantar fasciitis and I kept on trucking - through an entire painful summer. When I FINALLY took time off from running (but not from fitness) it healed up. I got it from homemade drills trying to change my cadence and form all at once (another bad idea) and 2) I would add that core fitness is CRITICAL. Every muscle group has a reciprocal one so if you overdevelop your quads but not their reciprocals (won't try to start talking anatomy here) - also those legs we run on rely on everything above them to be stable or we risk more injury. Focus on core fitness to try to avoid injury.

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  4. Great post Beth! I feel like I'm finally doing things correctly right now. The recovery week was big one to finally STICK in my head!! Although I'm still a little race crazy... :D

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  5. Oh boy, I have done every single on those at least once. Live and learn. :-)

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  6. I have done these. My biggest was no cross training. I kept running, when my body really need some good old strength training or a spin on the bike. Now I feel like I cross train more than I run lol

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  7. Done them all. Hence the stress fracture I am currently whining about. My favorite is number 5. Last year I PR'd at the north Shore Half Marathon. I was proud of that, since I made 3 stops at the porta-potty. Unfortunately, in my push to the finish, I could have used a 4th stop. I had to drive home in my yucky shorts. I found a plastic bag in my car, and sat on that. Ick. But hey, a PR!

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  8. Yep, been there and done that! Oh, and I love that quote from Billie Akauola, very inspiring :)

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  9. #7 resonates strongly with me - when I launched back in to running I tried too hard to pile it on too quickly, forgetting that those pros just run for a living and go to bed at 9PM and stuff. My reality check was when Kara Goucher, after having her baby, was asked if she planned on running with a jogger. Her reply was something along the lines of: "No, this is a job. You don't just take your kids to the office with you or into important meetings. It's the same thing for me." Since I wait tables and, ya know, push my kid around in a Baby Trend, I became less concerned with trying to be anything like the pros!

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  10. With all due respect, I had chicken wings (spicy hot) and beer the night before my second marathon and PR'd!

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    Replies
    1. Nice work! I bet you also had the dump of your life.

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  11. This is a GREAT list!!! And not just for new runners.....we all struggle with these.....oh do we EVER! Thanks!

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  12. I think I have done almost all of these. HA! I am finally learning my lesson and running/training SMART.

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  13. I've done all of these... and then some. Forgetting to put freaking body glide on is one of my ongoing dumb moves. When will I learn????

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  14. This post is so true! I've done all of the above. Sometimes I do it just because I know I'm going to burn it off. Just stupid!

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  15. Guilty of all of the above! Such an 'on point' post!

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  16. I love #7: Trying to Keep Up With the Gouchers. I fell into this when I was pregnant. After suffering through extreme nausea and exhaustion throughout my first trimester, I stopped running--it didn't feel right and I didn't enjoy it anymore, and it made me feel even worse. But I couldn't stop myself from reading about pregnant women running--Kara ran through her pregnancies, Chicago woman runs marathon and then gives birth!--and mentally tore myself apart for "quitting" running.

    Now my healthy son is almost 4.5 months old and I'm back running, feeling great. So I took a few months off--who cares?

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  17. Oh man, I know camber can be a problem, but I would say that if you run on the road, you should ALWAYS face traffic (especially if you wear head phones). You need to be able to see if the cars are going to give you space, that the driver acknowledges you're there, and if the car is slowing down to contact you for any reason. If you want to switch it up, then run on the track, a treadmill, a trail, or do a loop in the opposite direction of normal.

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    Replies
    1. I agree, but I do run on the right side if I'm on a dirt backroad or a very lightly travelled country road.

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  18. Thai food is NEVER, EVER a good idea before a marathon. I christened about 9 port-a-potties in the first 6 miles of the race, and then was introduced to "Anti-Monkey Butt" chaffing powder by a fellow dummy like me (or an angel in disguise) who said I'd never make it to the finish w/o my ass chaffing. Usually, I have a large dose of common sense--but running makes me stupid and WAY too confident! . . .That may be the topic of another post . . . "good & bad of running confidence" . . .running does wonders for self-esteem, and can also turn the best into fools-of which I'm the worst!

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  19. I think you can enter a ton of races, it's how you run them that matters. If you are out there gun-ho every race, then yeah, you can get injured. But if you like the companionship of others around you and you want a little tempo speed work, then I think racing is a great way to do this.

    As for running through pain, there is a very fine line between pain from working out and pain from an injury and many runners cannot distinguish between the two, especially new runners. It's good to run when fatigued and some slightly sore muscles, this helps the body adapt to the stress you're putting it through, but there's a pain from an injury that you don't want to push through.

    A classic mistake I constantly make is going out too fast in a race. It's not even a newbie mistake....I did it just this past weekend! :P

    You always make me laugh. Thanks for the smiles today. :)

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    Replies
    1. Yes, I agree - like I said participating in races is great training and camraderie if you can hold yourself back. I just know a lot of people, myself included, who say they aren't going to race a race, then do anyway once they get in the race atmosphere.Takes discipline!

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  20. I've decided to be a new runner again. After trying to do to much too soon and loads of other stuff from your list I'm going to back it down and start over slow. Pushing too hard has taken the fun out of it for me . . . and isn't running supposed to be fun!?

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  21. Doing something "new" week of race or day or Race... I am a newbie runner, so I make lots of mistakes. But my Sports Chiro had told me MANY times, don't do anything new day of race, or 1-2 weeks of Race.. So why did I think it was a good idea to try a spinning class (i had been just doing the bike at the gym 1x a week or so) right before my first half marathon? Needless to say, I didn't have the best first half marathon experience since my IT band flared up on race day.. but I have since run a great (for me) Half and am training for my third. AND I don't plan on trying ANYTHING new right before.

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  22. Great information! I have about one 5k race planned every month this year. At first I was "gunho" on the races. But now that I made a PR on one race, which I know I won't beat for a while, I am going to take each upcoming race differently, trying different methods of pace/run/walking breaks to see what suites my body for that specific distance.

    Thanks for posting those links within each sectin. They were good to read!

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  23. Guilty on 2,3,4,6, and8. I'm sure by the end of this racing season I'll have a full 9 out of 9 completed. One of my favorite sayings is "I'm not completely useless. I can be used as a bad example."

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  24. Been there, done sooo many of these--and still have a tendency to do some of them. My worst pre-race meal? Nachos with spicy sausages the night before a half. Yeah, SO not a good idea. Last year I did 18 races, 8 of which were HMs done in the course of 7 months. Too much too soon; by the end of the year, I was exhausted. I reined it in this year, waiting to do a half until last Sunday, and I got a PR in it as a result. Now I'm chomping at the bit to do more, of course, but I'm trying to also be wise about how many and how often.

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  25. Guilty. Guilty. Guilty...well, you get the picture. I think the other big one is not messing with new gear/shoes close too close to or on/at races. I made that mistake once. And only once...I kept wondering if I could get a discount on my pedicure since I had 30% less toenails for the summer.

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  26. 6. Not sticking to your plan.
    I still don't have this one figured out!! And I am always trying to keep up with the Gouchers, but instead, I am stuck laying on my couch injured and miserable!

    All very true and GREAT advice!

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  27. #1... definitely. Cream based sauce on pasta the night before my longest ever race? BAD IDEA.

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  28. Not sure if it's a pride thing or if it's just a stupidity thing, but most of these seem to be recurring errors for me. This blog has better information than any running book I've ever read.

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  29. I am guilty of some of those...not all..on 1 I am good but only because I dont have a choice because of health reasons otherwise I am sure I would have done the pizza thing once!!! The too many races one...yes for me but I do as you suggested and I dont RACE all of them. I like to have a couple 10k before a half to test my pace because in training I am still not very good at it. I make mistakes in fuelling still. I start drinking too late in the race and then I pay for it. I also take off too fast even though I KNOW better I do it and it makes me so mad. I also made shoe mistakes...going with what is popular (pure flow) and not what is good for me. No more.

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  30. Learn to carry water. Failing to provide yourself with hydration because you don't like to carry stuff is DUMB.

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  31. Great post! Hey another one is probably not having any id on while running (as in Road I.D.). I'm still being dumb about that one...

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  32. Thanks for making me laugh with #5's picture. Seriously, you crack me up. This was a great post. These are all great tips and I can assure you that now I will never forget to bring a change of clothes to my next race. I think #2 and #3 are super important. When I started running I thought I could just go out for a run any time without listening to my body. I've learned now how to listen to my body and I know when to take it easy. My biggest obstacle right now is knowing I have a problem with my right hip and I know I probably need physical therapy but I really struggle even thinking about spending a bunch of money on PT appointments. In my mind I feel like I'm being selfish but I know that's crazy to say.

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  33. I gave up on my plan the last couple of months. And here my marathon is in 2 weeks. My longest long run has been 14 miles since completing my last marathon in November. Yeah, I am going to be walking a few miles I think.

    Half marathon this weekend. I am going to take a change of clothes because it is going to be hot & I don't want to wear sweaty wet clothes the couple hours it will take me to get home.

    Despite these as "beginner" mistakes, I think we are all guilty of one or 2 of these every now and then.

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  34. Great list. I actually never thought of a change of clothes. I'm going from 5K to Marathon so its been a non-issue. I'll have to remember that one for sure. The pain one is a tough one for me. I've allowed myself to walk but not to stop just because I am determined to have my miles and do this Marathon, I'll worry about my body afterwards ;). Really though, I think I've been smart, just don't want to give myself any excuses either.

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  35. Dumb thing for me ... not having a sip of anything through my first (only) half marathon.

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  36. This comment has been removed by the author.

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  37. Oh gosh, probably all of them to some extent, especially the last mistake. Granted their half marathons and I leave a few weeks between runs, but I'm running 20 this year. I'm just praying I don't get injured! LOL!

    Josher
    mejosher.com

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  38. Just waltzing out the door and not telling anyone where I'm going!
    My resolution is now at least post on Facebook/Twitter where I'm going and when I'll be back so it's impossible for anyone not to know. ;)

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  39. I have three rules for racing. #1 no in a bandana beats me (no dew-rags) #2 No costumes beat and #3 never get caught watching pace booty!

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  40. I just don't understand the whole poop your pants or pee your pants to PR, finish, or complete...I mean really? Unless you are winning the race for tons o' cash, why on earth would ANYONE DO THAT????????

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    Replies
    1. Sometimes it's just a surprise, not a choice.

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  41. Yep, little threads of my self in all nine - great information. I would have said I wish I had seen this when I started running, but I know I would have ignored such sage advice and bumbled my way to wisdom! Great info!

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  42. Er, I have done numbers 9, 8, 7, 2, and 1. I'm a basket case at times. :-) ha ha!!! I ALWAYS forget that I don't have super powers in the beginning of every run.

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  43. Victim of all of these in some form or fashion at some point in my career. The changing of the clothes is one to never forget. Get out of that stinky, smelly shit and into clothes that won't chafe......

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  44. Guilty of almost all of them.

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  45. Dare I ask? What happened to the clothes you ran in that you were forced to wear t-shirt pants? Was chaffing that bad?

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    Replies
    1. Yes I had a major chaffing situation that day. Something I've never had before or since. I think a mixture of sweat and other bodily things. Ewww.

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  46. That is a good list! I am pretty bad about staying stinky for too long! I have been running long enough that none of those were shocking to me. Not to say that I never make them, but nothing new, which is good for me I guess!

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  47. WHAT ABOUT NEW TRIATHLETES>>>>>I was at a triathlon which I found out later that it had the most "NEWBIES" at that race. I came across some athletes winding their way to the starting line of the swim with their wetsuit on with the zipper in the front!!! O.K. I was a newbie too at one time but never experienced or embarrassed my self with that one!!! Also at the start of the swim the first wave went off and suddenly we see someone swimming with a snorkel.....????????I guess you have to start somewhere.....My suggestion, try on the wetsuit Before Race Day!!

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    1. Snorkel? Eh wth?

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    2. OK this is cracking me up. I am a pretty new triathlete and last years was my first wtih a wetsuit. But even I knew the zipper was in the back. Might have to bring a snorkle to my next race just to stand out and get talked about on running blogs.

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  48. Great post Beth! I have been guilty of all of these. Btw, didn't Conda piss you off last night! I wanted to bitch slap her when she said Kim didn't deserve to be in the finals. I hope Kim kicks her ass!!

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    Replies
    1. Yes, I was screaming at the TV when she said that about Kim. She has a lot of nerve.

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  49. This is not the first of your posts I've read, and you never cease to amaze me. Thank you, and I look forward to reading more.
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  50. Love this post!! So very true!!!

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  51. My dumb mistakes:
    **Worry about speed.
    **Go out too fast in a race or on a training run.
    **Making a grocery list in my head while running. You don't make good lists when you're hot, sweaty, and hungry.
    **Forget to protect your panties from the run pee. Trust me on this.

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  52. I'm often guilty of #1 - indulging in a big ol' pizza before race day! I'm a sucker for food.

    HILARIOUS photo of you wearing your race shirt as pants. That's the BEST. I might have to try it just so I can get my own photo of myself in this getup.

    Finally, thank you for spelling "throes" correctly. That made my day. Yes, I'm a grammar dork.

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  53. This is a great post!! I can relate to all of them. I caught the race bug and increased my mileage WAY TOO soon. Grrr. Working on building it back up now!

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  54. I must be lucky because I've done a lot of dumb things and haven't been injured (yet).
    1. Ran 10 miles everyday for 6 days (well that actually turned out good)
    2. Didn't hydrate properly for my second half marathon and totally hit the wall. 3. Ate a Domino's sub for lunch the day of a 5K (sooo bad, especially when I already have IBS)
    4. Had intentions of running a race slow and ended up getting caught up in everything and tried to race.
    5. Thinking I could beat someone faster than me.
    What a dumby I am!

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  55. I have done several of these things! The other things I would recommend are to always carry water even if you think there are fountains etc, and to have an ID -- I have a road ID on my shoe. You never know when you will need it.

    I always run on the left, but I actually see a lot of people running on the right and always wonder if they are doing it on purpose or what. Maybe they are just trying to avoid the same slope.

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  56. Awesome post! I'm terrible at hydrating on a good day, so that's one I screw up a lot. My latest dumb move? Started out too fast for the first 4 miles. I've repeated this mistake twice. Maybe I've learned my lesson now? LOL

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  57. Beth, I feel so much better now, I have covered them all.

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  58. A fine list! Number 9 jumped out at me. Recently I've had problems with my right knee and I think it might be due to me always running on the left side of the road. The pain's gone now but this is something I will have to read more about.

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