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in Runners' Roundup, Running, Running Tips · September 9, 2020

15 Running Lessons I Wish I Learned Sooner

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.

Over the years I’ve learned many running lessons, some of them the hard way. If I could go back in time there are a few things I wish I knew sooner to help with my running. These running tips I have learned along the way can be helpful to beginner runners, advanced runners, and everyone in between. Make sure to check out these suggestions to improve your running, run faster, prevent injuries, and enjoy running.

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.

running lessons i wish i learned sooner- strength

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?

running lessons i wish i learned sooner- shoes

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.

running lessons i wish i learned sooner- speedwork

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.

running lessons i wish i learned sooner- weather

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.

running lessons i wish i learned sooner- body glide

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.

running lessons i wish i learned sooner- easy running

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.

running lessons i wish i learned sooner- visibiility

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.

running lessons i wish i learned sooner- sunrise run

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?

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Reader Interactions

Comments

  1. Catrina says

    September 9, 2020 at 1:57 am

    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.

    • Lisa @ Mile By Mile says

      September 9, 2020 at 7:35 pm

      It’s so funny to think back on how we used to train before we knew any better!

  2. Andy @ JoggersNipple says

    September 9, 2020 at 4:11 am

    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.

    • Lisa @ Mile By Mile says

      September 9, 2020 at 7:36 pm

      I love that book and learned alot from it as well!

  3. Beckett @ Birchwood Pie says

    September 9, 2020 at 6:54 am

    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.

    • Lisa @ Mile By Mile says

      September 9, 2020 at 7:37 pm

      Wearing good socks is so simple but important!

  4. Deborah Brooks says

    September 9, 2020 at 7:25 am

    Running definitely ebbs and flows and there is a lot of trial and error along the way. All great lessons to learn

    • Lisa @ Mile By Mile says

      September 9, 2020 at 7:38 pm

      Its kind of nice that we can always be learning more about how to become better runners!

  5. Wendy says

    September 9, 2020 at 8:05 am

    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!

    • Lisa @ Mile By Mile says

      September 9, 2020 at 7:39 pm

      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.

  6. Kimberly Hatting says

    September 9, 2020 at 8:45 am

    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…

    • Lisa @ Mile By Mile says

      September 9, 2020 at 7:40 pm

      I remember doing so many treadmill runs back in the day! I definitely learned to vary my paces more when I started running outside.

  7. Darlene S Cardillo says

    September 9, 2020 at 9:05 am

    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.

    • Lisa @ Mile By Mile says

      September 9, 2020 at 7:41 pm

      Well I think the important thing is that you started and you accomplished so much in your time running so far!

  8. Janelle @ Run With No Regrets says

    September 9, 2020 at 9:09 am

    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!

    • Lisa @ Mile By Mile says

      September 9, 2020 at 7:45 pm

      It’s interesting to think how much we may have held ourselves back when we first started out!

  9. Jenn says

    September 9, 2020 at 1:12 pm

    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.

    • Lisa @ Mile By Mile says

      September 9, 2020 at 7:50 pm

      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.

  10. Chocolaterunsjudy says

    September 9, 2020 at 2:17 pm

    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. 🙂

    • Lisa @ Mile By Mile says

      September 9, 2020 at 7:51 pm

      Glad it worked out for you even without a group!

  11. Laura says

    September 9, 2020 at 2:47 pm

    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.

    • Lisa @ Mile By Mile says

      September 9, 2020 at 7:52 pm

      Yes, it was so hard at first to wrap my mind around running slower!

  12. Michelle D. says

    September 9, 2020 at 3:17 pm

    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 🙂

    • Lisa @ Mile By Mile says

      September 9, 2020 at 7:52 pm

      Better to start late than never, right? I’m glad its all worked out for you!

  13. Debbie says

    September 9, 2020 at 7:57 pm

    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.

    • Lisa @ Mile By Mile says

      September 10, 2020 at 4:28 am

      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!

  14. Coco says

    September 10, 2020 at 8:46 pm

    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!

    • Lisa @ Mile By Mile says

      September 11, 2020 at 4:20 am

      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.

  15. San says

    September 12, 2020 at 6:39 pm

    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!

    • Lisa @ Mile By Mile says

      September 13, 2020 at 4:58 am

      Totally! I think it takes time for most of us to learn these lessons!

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Fall is pretty good too but there’s nothing like Fall is pretty good too but there’s nothing like seeing the sunrise on a morning run! As an early morning riser I would be fine with a 4am sunrise but I know that’s not for everyone so I will just enjoy the 2 months of the year when the sun is up (almost) as early as me. #morningrunner #sunriserun
Let them be your reason, not your excuse. I coul Let them be your reason, not your excuse. 

I could sit here and tell you how hard it is to train with 2 young kids. How I rarely get a full night’s sleep anymore. How they got me sick the week before my race. How my SI joint just isn’t the same since my pregnancies. But that wouldn’t be fair, because I need to listen to my own advice that I give them about how to keep working hard and that there will always be obstacles to overcome.

After my race on Sunday I was thinking about how my Kindergartner has been working for a special award all year long. Many times he has told me he just wants to give up, because he works so hard for months at a time and still hasn’t earned it. I keep telling him that if he keeps working hard he will earn it, but what’s most important is that he gives his best each and every day. All those good days add up and even if he doesn’t earn the award, it will mean he had a great year.

Don’t I need to take my own advice and remember that all the good training days add up, even if I don’t get the outcome I want on race day? Before my race he kept telling me to do my best, and that he would give me a prize (artwork) even if I don’t win. So maybe all the lessons I am teaching him are starting to pay off? #motherrunner #halfmarathon  #frederickrunfest
I can pretty much see the humidity as I look back I can pretty much see the humidity as I look back on these videos. After a few days to process my race I am feeling better about how it went and starting to focus on what’s next. I guess it’s officially time to acclimate to the heat and humidity because it’s not getting cooler any time soon! My full recap is up at milebymileblog.com

Have you acclimated to the warmer weather yet?

#run #runner #runchat  #frederickrunfest
Happy Medal Monday! This is a unique medal because Happy Medal Monday! This is a unique medal because the middle part is actually a removable pin! So you could take it off and display it somewhere else. What is the most unique medal you have received at a race? #run #halfmarathoner #frederickrunfest #medalmonday
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