I’ve learned many running lessons over the years, and I’m sure anyone who has been running for a few years can say the same. There are so many things we just don’t know when we start running. Many of these running lessons just need to be learned with time. However, I really wish I had learned these running lessons a bit sooner.
If you are a knew runner maybe you can improve your running faster than I did with some of these running tips. Even if you have been running for a long time, maybe there are few new things that you can still learn! I’m sure as the years go on I will continue to learn more and more running lessons along the way.
15 Running Lessons I Wish I Learned Sooner
1. Strength training is essential
It took about 10 years and way too many injuries to realize the importance of strength training. My knowledge about strength training continues to grow. The amount of strength training you will need to do may depend on a variety of factors, but if you want to be a better runner, strength training can help.
2. Rest is part of the plan
There were times when I first started running that I would work out every day. I wasn’t running high mileage, but I definitely wasn’t giving my body a break. I have found it’s so much better to take one full rest day each week, or at least one very low-key day.
3. You can probably wear a neutral shoe
Once I started getting injuries, I convinced myself (probably with the help of a podiatrist and Runners World at the time) that I needed stability shoes with a ton of support and orthotics. Yes, some runners need stability shoes. Some runners need orthotics. But first make sure that you really need those things. Can you work on your form and add strength work to see if that helps with whatever problems you are having?
4. Fuel is your friend
Back in 2007, I ran my first half-marathon without taking any fuel. I didn’t know that I was supposed to do that! Now there is much more information about running and racing readily available, so hopefully new runners can learn about taking fuel for long runs and races. It makes a big difference.
5. You are faster than you think
During my first few years (ok, like my first 10 years) of running I labeled myself as a 9-10 minute miler runner, because that’s what I had always been. My first half-marathon goal pace was a 9 minute mile. Then my first marathon goal pace was a 9 minute mile. I didn’t really think I could get much faster. I hate that I felt that way back then, because I think it took away some of the potential I may have had in my younger years of running.
6. Running in bad weather is ok
I used to go to the gym anytime the weather wasn’t over 50 degrees and sunny. Back then I didn’t run in the dark, or the rain, wind, or the cold. I either cross-trained or ran on the treadmill. There’s nothing wrong with those things, but now I find that the varying weather conditions make running more fun interesting.
7. Running ebbs and flows over the years
Progress is not linear. Even our passion for running may ebb and flow over time. Last year I was getting back to running after having a baby and running was NOT my priority at all. Other times I have thrown everything I had into marathon training. Allow yourself to have different seasons of running and know that more opportunities to achieve goals will come your way.
8. Body glide is a must
If you run in the rain or the heat, you risk chafing in certain areas. Never experienced chafing before? You’re lucky. All I will say is to watch out when you get into the shower after chafing on a run. Trust me, body glide is essential in those wet or hot conditions.
9. Wear the right clothes
Remember the days of running in cotton? How did we do it? If you never did this, consider yourself lucky once again. You may not notice just how uncomfortable it is until you experience running in good quality running clothes. They don’t have to be expensive. You can usually find sale items at your local running store or online. Just get a few good items, especially for longer runs and races. I am a Brooks ambassador and love their gear!
10. Most of your runs should be easy
Remember that 9-10 minute mile pace I mentioned earlier? I used to run all my runs at that pace. It wasn’t super easy, but it also wasn’t too hard. Now I vary my paces and make sure to include lots of easy miles in my training. Here’s why you should run your easy runs easy and how to make sure you are running them easy.
11. Invest in yourself
If you need someone to help your with your running, provide you with support, and guide you as you work towards your goals, consider getting a running coach. Even though I am a running coach I’ve had my own coaches over the years as I’ve trained for races. I’ve also had strength coaches to help me with developing a strength training plan and working on form. It’s worth it.
12. Prioritize safety
When I started running outside in the early mornings, I wasn’t using a headlamp or reflective vest or really anything to ensure that I could see and be seen. I’m not even sure if I brought my phone with me back then. Make sure that you are running in safe areas, that someone knows where you are going and when you will be back, and that you can be seen if it’s dark out.
13. Educate yourself
Read books about running to learn more. Running blogs can be helpful too, usually for more general information. I really started to see improvements in my own running when I started reading running books and became a coach back in 2014.
14. Connect with other runners
I prefer to run alone, but I’ve found it to be so helpful to have a running community online. You can either find other runners in your area, or just get to know other runners on social media. It’s nice to be able to share running experiences with others who know what it’s like.
15. It’s a journey, not a destination
Try to look at the big picture of your running. I was always focused on the next race or the next goal. Now I’ve been running for almost 20 years and I know that there are still a lot of things I want to accomplish. It’s not all about one single race. It’s about the miles along the way.
No matter where you are in your own running journey, remember to keep an open mind and continue learning. You don’t know what you don’t know and I’ve found there is always more to learn.
You may also like:
Half-Marathon Training Tips for Beginners
Top 5 Important Recovery Tips for Runners
Tips for Overcoming a Running Slump
Using My Running to Learn From The Past
What running lessons have you learned over the years?
If you could change anything about your running journey, what would it be?
What would you tell a new runner who is just starting out?
If you are a new runner, what do you want to know more about?
So many good tips, Lisa!
I was totally ignorant when I started running. In 2003, I did my first marathon. My longest run before that had been perhaps 17 kilometres. I had no clue.
That’s why I like your tips 13, “Educate yourself” and 14, “Connect with other runners”. It’s so important to get tips from more experienced runners.
It’s so funny to think back on how we used to train before we knew any better!
A great list here, most of which I also had to learn the hard way (a couple I’m still learning 🙂 ). I have to say the one that I relate to most, and the one that created the biggest benefit for me was 10. MOST OF YOUR RUNS SHOULD BE EASY.
And I guess that came about because of the lesson about educating yourself and investing in yourself. One of the books I invested in was 80/20 Running and it brought home why I should be slowing down on most of my runs. That was a huge turning point.
I love that book and learned alot from it as well!
All very good points and boy have I been there and done that. I’d tell a new runner to (1) have fun and (2) invest in good socks even before you get good shoes because ain’t nobody got time for blisters. What I should have done differently: mix it up sooner and run different distances and different paces and OMG fueling instead of running fasted is a game changer.
Wearing good socks is so simple but important!
Running definitely ebbs and flows and there is a lot of trial and error along the way. All great lessons to learn
Its kind of nice that we can always be learning more about how to become better runners!
Like you, I wish I would have pushed myself to run faster when I was younger! I loved to run and I had no idea what I was doing. I was scared to run farther than a 10k; it wasn’t until my mom suggested I run that Door County half marathon that I got the long distance bug. Sigh…no regrets! I have been running for 30 years–so many lessons learned and I continue to learn as i run into old age. It’s been a fun and interesting journey!
Honestly I think if social media were bigger when I started out I may have gone about things differently. I didn’t really know anyone who was running long distances, so I had no idea just how common it was to do long races. I also didn’t get to see anyone accomplishing big goals.
So many truths here and lessons I have learned as well. I kept myself in an “easy pace” rut for awhile as well, but I blame the treadmill LOL I ran on the ‘mill almost exclusively my first year, and locked it on a 10-minute pace. I think the treadmill did make it feel harder than had I been outside, but I never ventured outside (at that time) to find out. Then, my first 5K (that I’d actually trained for) gave me a 27-ish finish time, and it didn’t really feel like I was “racing” that hard. Duh. And, since then I started running outside (almost exclusively) and have never embraced the treadmill again…
I remember doing so many treadmill runs back in the day! I definitely learned to vary my paces more when I started running outside.
These are great.
Not sure what I would have done differently.I started LATE but maybe that’s when I was ready.
Same with running a half and now a full.
Possibly running a full sooner.Never thought I could.
Well I think the important thing is that you started and you accomplished so much in your time running so far!
Love all of this! I definitely look back and reflect on my past running…in the early days I only ran at one pace and hardly cross-trained. And I definitely think I could have run at a faster pace back then! Running is always such a fun journey with lots of surprises!
It’s interesting to think how much we may have held ourselves back when we first started out!
These are all soooo true!
However, like you said, running is a journey. I think we will all continue to learn even more lessons along the way.
I’m still really bad about rest. It’s the thing I like the least.
I’ve tried to embrace rest days, even though I don’t like them either. I try to focus on the other things I can get done during the time I would usually be working out.
So much great advice here!
I do wish I’d joined a group to start my running journey, but I guess in the end, it turned out ok. 🙂
Glad it worked out for you even without a group!
When I started out over a decade ago I ran all my runs at the same moderate pace. I thought I would end up slower if I did not. It was eye opening to learn to run easy for most runs! That was when I realized I could run for longer distances.
Yes, it was so hard at first to wrap my mind around running slower!
All great lessons and so true! If I could change one lesson it might be to have started running sooner – I didn’t start until my early forties…that and maybe taking on a marathon sooner. But no real regrets…it’s all good 🙂
Better to start late than never, right? I’m glad its all worked out for you!
Yikes! I wrote a long comment that seems to have disappeared! I think I said: Very helpful post. It goes well with my post today. Great minds! I switched to a neutral shoe a while back and love it. My hubby and I used to run really early, like at 3 am, and never wore lights. Things change, fortunately.
Sorry about your comment disappearing! I think the best we can do is keep learning, right? There are probably things we can do better now and just don’t realize yet!
These are good lessons. It took injuries to make me a strength convert too, but now I love strength workouts for their own sake. These days running is all about the journey since there is no destination!
Yes, definitely! I agree with you about the strength training. While I prefer to run, I now enjoy strength training as well, and I know how important it is.
Great tips, Lisa. I’ve definitely learned a lot over time…. cross training and rest days are equally important, it’s a journey not a destination! I so agree!
Totally! I think it takes time for most of us to learn these lessons!