Running is one of the most accessible and effective physical activities to improve your health and fitness. However, many beginners make mistakes that hinder their progress and can sometimes lead to injuries. To start well and get the most out of your running sessions, it’s important to adopt the right practices and learn to run smartly. Here are our tips and the common mistakes to avoid for a successful start in running.
1. Use a heart rate monitor to run in the right zone
One of the biggest challenges for beginners is managing the intensity of their effort. Many run too fast, thinking it will make them improve more quickly, but this often leads to fatigue, discouragement, or even injuries.
This is where a heart rate monitor becomes a valuable ally. This device allows you to track your heart rate in real time and ensure you stay in the correct heart rate zone based on your goals. It’s important to understand the different heart rate zones, as they correspond to specific effort levels :
- Zone 1 (50-60% of max HR) : Active recovery, very low effort, ideal for beginners or recovery days.
- Zone 2 (60-70% of max HR) : Base endurance, improvement of aerobic capacity, excellent for burning fat.
- Zone 3 (70-80% of max HR) : Tempo zone, moderate but sustainable effort, useful for improving cardiovascular capacity.
- Zone 4 (80-90% of max HR) : Anaerobic threshold zone, intense effort to improve speed and endurance.
- Zone 5 (90-100% of max HR) : Maximum effort, used for short and explosive intervals, to be avoided by beginners.
Tip : To get started, stay primarily in zone 2, this is the zone where you will progress over the long term without exhausting yourself. You should be able to run and talk without getting too out of breath.
2. Avoid trying to go too fast too soon
One of the most common mistakes among beginners is trying to run too fast right from the start. The problem is that it significantly increases the risk of injury, as well as making the training unpleasant and discouraging.
Tip : In the beginning, focus on the time spent running rather than speed or distance. Gradually increase your running time each week, in increments of 10-15% maximum. For example, if you ran 20 minutes in the first week, move to 22-23 minutes the following week.
3. Don’t neglect recovery
Recovery is an essential part of your progress. As a beginner, it may be tempting to run every day to improve your fitness quickly, but this puts too much stress on your muscles, tendons, and joints, which are not yet accustomed to these repeated efforts.
Tip : Incorporate recovery days between your running sessions. This allows your body to adapt to the efforts and progress without the risk of overtraining. You can also engage in light exercises such as walking, yoga, or swimming during these rest days. To further support your recovery, MagCalm can help relax your muscles, support your nervous system, and promote full recovery after exertion.
4. Adopt proper running technique
Running may seem simple, but poor technique can lead to pain, especially in the knees, ankles, and back. Paying attention to your posture and running style is crucial to prevent injuries.
Tip : Keep your back straight, relax your shoulders, and look forward. Don’t run on your heels; try to land on the balls of your feet. If possible, have your stride evaluated by a professional to determine if you need specific shoes to correct any potential biomechanical issue.
5. Vary the surfaces and avoid monotony
Running on the same surface all the time can get boring, but it can also overload certain muscles and joints. Hard surfaces, such as concrete, can be more stressful on the joints than natural trails.
Tip : Vary your routes by running on tracks, trails, parks, or even treadmills. This will make your sessions more enjoyable and balance the load on your muscles.
6. Prepare yourself with a proper warm-up and stretching
A common mistake is starting to run without a proper warm-up. Your muscles, tendons, and joints need to prepare for the effort to reduce the risk of injury.
Tip : Before each run, take a few minutes of brisk walking or light dynamic exercises to increase blood circulation in your muscles. After your session, take the time to do gentle stretches to promote recovery and maintain your flexibility.
7. Special note for overweight individuals
If you are overweight, running can put extra pressure on your joints, especially the knees, hips, and ankles. This can lead to pain or injuries if you don’t take certain precautions.
Tip : If you're a beginner and feel discomfort, start with low-impact cardio exercises, such as cycling, the rowing machine or theelliptical. These machines will help improve your cardiovascular endurance without overloading your joints. Once you have strengthened your body, you can gradually integrate running, while keeping an eye on your heart rate zone with your heart rate monitor.
Conclusion
Starting running is an excellent choice to improve your fitness and well-being, but it’s essential to do it right. By avoiding common mistakes, using a heart rate monitor to run in the right zone, and progressing gradually, you ensure not only lasting results but also enjoyment in your practice.
Whether you want to run to lose weight, improve your heart health, or simply take on a personal challenge, adopt these good practices and enjoy all the benefits running has to offer !
Scientific References
Quantifying Differences in the “Fat Burning” Zone and the Aerobic Zone: Implications For Training
