Getting started as a runner requires some self-reflection. An important question to consider: What is your goal?

Once you have that objective in mind, whether it’s running for 15 minutes straight or training for a race, beginners often do way too much to achieve it as soon as possible. But that’s a big mistake because not giving your body the proper time to adapt to your training puts you on the fast track to injury.

Pushing your training beyond your body’s capability is the number-one costly mistake that new runners make…

“Pursuing any new goal, especially the challenge of running, takes patience and the ability to tolerate temporary frustrations of wanting to do more or experiencing setbacks,” says Stephen Gonzalez, PhD, a mental performance coach for the Boston Red Sox.

Pushing your training beyond your body’s capability is the number-one costly mistake that new runners make, according to many run coaches. The solution to this problem takes discipline to implement, but is relatively straightforward.

Strategies to Avoid Rushing Through Training
Common running injuries usually come about from running too often, too long, too fast, too hard and/or with too little rest. But two simple solutions can help you rein in your drive to push faster so you can sidestep injury risk while still moving toward your end goal.

Meticulous Progression
Slowly increasing your mileage or running duration week-to-week is your best bet for avoiding overuse injuries, Percell Dugger, a Nike and USATF-certified run coach and NASM-certified strength and conditioning specialist, told Runner’s World.

For example, instead of hopping off the couch and running every single day to get faster, aim for two to three runs per week over a three to four-month period. “As a beginner, focus on spending time on your feet, instead of distance,” Duggar says. “Part of the reason why is because we want you to be more focused on the idea of moving without stopping as opposed to going a certain distance but maybe crashing out in the process.”

When in doubt, stick to the 10 percent rule: Don’t increase your weekly mileage or duration by more than 10 percent from the previous week. For example, if you run a total of 10 kilometres in your first week, you should only increase to 11 kilometres the week after. It may not seem like a huge difference, but keeping to this rule may save you from a stint on the recovery bench.

Slow Running
Brand new runners should stick to an easy pace during their initial development period, Duggar says. This allows for strong aerobic development while minimising injury risk. Aim to keep your heart rate in a range of 60 to 70 percent of your max, also known as zone 2.

If you don’t know your max heart rate or don’t have a smartwatch with a heart rate monitor, focus on “conversational pace” – you should be able to speak in full sentences with someone. Can’t get out a full sentence without huffing and puffing? It’s time to slow down. In terms of effort level, on a 0 to 10 scale (with zero being no work at all and 10 being an all-out sprint), this pace should land at about a 3 to 4.

Learning to master easy, zone 2 efforts as a beginner can set you up for success as you gain experience and move on to longer or faster run goals.

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