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Coffee & Coaching Episode 14: 5 Running Mistakes and How To Avoid Them

Episode 14

Title: 5 Running Mistakes and How To Avoid Them

Episode Length: 19 min (Can watch the episode or read the blog below)

About the Episode: 

When we’re getting involved in a new sport or training for a new goal one of the most frustrating things is the mistakes we make a long the way. For running in particular - a 100% weight bearing activity, a lot of those mistakes can result in injury. Which is not only painful but also really disappointing. In this episode we share 5 Running Mistakes and How to Avoid them!

Watch the Replay 



Or if you don't have time to watch the replay, you can read our summary of what's covered below! 

1. Not getting your running style assessed 

  • This involves a professional (exercise physiologist, physiotherapist, podiatrist, specialist running coach) looking at your form while you’re running & walking
  • Looking at things like how your foot hits the ground and rolls through the movement, the alignment of the rest of your body, they'll also look at things like your posture and your arm swing.
  • Will also help to make you a more efficient and faster runner. Making running more comfortable and enjoyable.

2. Not having the right equipment

  • Getting the right shoe is one of the most important choices you will make when starting triathlons/running/sport in general. Your individual foot type, injury history, experience, running style and budget are just some of the factors to consider when choosing the right running shoe.
  • Places like Active Feet (for example) will be able to point you  in the direction of the style of shoe that best matches your goals and your feet. Generally you’re able to run on the treadmill in store and make sure they’re as perfect as possible. 

  • We generally recommend ensuring your runners are no more than 8 months old. If you start to feel like you’re pulling up sore from sessions - more so than usual or you’re noticing cosmetic damage to the shoes e.g. rips/holes in places, this is usually a good indication that it’s time for a new pair. 
  • Invest in a good pair of socks, especially for long runs! Often the best performance socks also come in some pretty colours! Check out Steigen and Lightfeet. 

3. Not prioritising recovery / injury prevention

  • Some of the most important gains in training can be made through prioritising recovery and incorporating injury prevention exercises. As boring as this stuff can sometimes sound, taking a little time out of your day to tick this stuff off can pay dividends in your training progress and on race day. 

  • Tools like wearing compression tights after sessions, using a foam roller and a spikey ball to release your muscles after tough sessions are all easily implemented steps that can be easily forgotten

  • TriChicks have an 8 week return to running program available that will gradually build up your running if you’re returning from a break. Available now for $47 down from $67. 

4. Not Varying your training

  • There are lots of different types of running sessions e.g. High intensity interval sessions, long run sessions, hills sessions to name just a few. And they all have different benefits.
  • High intensity sessions get you running at a higher speed than you would for a standard 5km or 10km effort. You might be doing 200m reps but running at a significantly faster speed. In these sessions the focus on the speedwork will transfer over to those longer efforts and with time help to shave minutes off your PB’s. 

  • Long runs are an opportunity to get the km’s or distance in your legs while limiting the fatigue. These should be run at a much slower, more comfortable pace - a pace you can maintain a conversation at.
  • And then you’ve got hills sessions - these help to develop your strength and power. It’s like run specific resistance training.
  • Incorporating all of these sessions into training will not only help make you a faster and better runner, it will make training a lot more enjoyable too. The variety helps to ensure you don’t get bored and you continue to run and you stay motivated!

5. Doing too much too soon and not following a plan

  • Running is 100% weight bearing so managing your load and gradually building your fitness is so important.
  • Following a plan to guide your running training is the most powerful training tool you can have. It is absolutely my greatest recommendation if you have any kind of goal you want to achieve. Training without one is like trying to run the race with a blindfold on…. 9 times out of 10 it’s going to end in disaster. 

  • having a plan to follow that takes the guesswork out of your training and gives you a tried and tested recipe for success is essential.
  • SO, if you’ve been thinking about getting into running for the first time, or getting back into it post an injury our return to running program is perfect for you! Over 8 weeks we will guide you through 3 running sessions per week to build your confidence and your fitness.

I hope these tips help you to avoid the most common running mistakes! 

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