{"id":115772,"date":"2025-11-03T15:30:29","date_gmt":"2025-11-03T15:30:29","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/115772\/"},"modified":"2025-11-03T15:30:29","modified_gmt":"2025-11-03T15:30:29","slug":"an-expert-running-coach-reveals-the-three-mistakes-beginners-always-make-and-the-simple-steps-to-fix-them","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/115772\/","title":{"rendered":"An expert running coach reveals the three mistakes beginners always make\u2014and the simple steps to fix them"},"content":{"rendered":"

Everyone has to start somewhere\u2014even elite marathon runner Anya Culling<\/a>.<\/p>\n

The Runna<\/a> coach freely admits that when she laced up for her first marathon in 2019 she made some common mistakes that were totally avoidable.<\/p>\n

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\u201cPeople find running really difficult when they start,\u201d she tells Fit&Well. \u201cOften because they are over ambitious, they run too fast or they\u2019re trying to do too much.\u201d<\/p>\n

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Since joining forces with Runna, she\u2019s been keen to promote the message that running has to be sustainable, and that speed and endurance has to be built progressively.<\/p>\n

\u201cWe always encourage beginners to start with a number of runs per week that you know your body can tolerate well,\u201d she explains, adding that the number of miles you cover in seven days should never increase by more than 10% week on week.<\/p>\n

\u201cYou don\u2019t want to overload your body or you\u2019ll increase your risk of injury and burn out, and lose enjoyment.\u2019<\/p>\n

To that end, here are the three biggest mistakes she\u2019s noticed beginners always make\u2014and three simple fixes to overcome them.<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

Mistake: Running non-stop Fix: Use run-walk intervals <\/p>\n

When starting out you don\u2019t need to run non-stop. Culling recommends starting with one minute of running, followed by one to two minutes of walking.<\/p>\n

As you improve, you can keep using this run-walk protocol to increase your pace.<\/p>\n

One of Culling\u2019s favorite sessions, for example, alternates one kilometer of running with two minutes of walking recovery, repeated five times.<\/p>\n

\u201cThat\u2019s a really good workout indicator of where your 5K pace is currently at,\u201d she says.<\/p>\n

Mistake: Running too fastFix: Learn to run at a conversational pace <\/p>\n

Culling says running too fast is the second most common mistake beginners make\u2014and a habit that can bring your run to an abrupt and early end.<\/p>\n

\u201cYou want to start slow and be able to hold a conversation,\u201d she explains.<\/p>\n

Put another way, aim for a rate of perceived exertion (RPE) between three and five out of 10.<\/p>\n

You should be able to maintain a conversation throughout your run. If you\u2019re only able to speak in broken sentences, you\u2019re going too fast.<\/p>\n

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\"Group\n<\/p>\n

Anya Culling suggests joining a running club<\/p>\n

(Image credit: Getty Images \/ pixdeluxe)<\/p>\n

One way to instill this\u2014and practice your conversational running pace\u2014is by joining a run club, just like Culling did when she started out.<\/p>\n

\u201cI knew I had to work hard enough to improve so I could keep up with other members, but not so hard that I would burn all my matches and wouldn\u2019t be able to run with them in the next session,\u201d she says.<\/p>\n

And being able to keep running regularly is when the magic happens. \u201cBeing consistent was one thing that really helped me improve,\u201d says Culling.<\/p>\n

Mistake: Running without purposeFix: Set one clear achievable goal <\/p>\n

Lastly, Culling says that running aimlessly is a surefire way to run out of steam.<\/p>\n

\u201cYou want to challenge yourself but also keep things exciting,\u201d she says, suggesting setting yourself small wins along the way to a bigger goal, like ticking off a 5K parkrun as you build up to a 10K or half marathon.<\/p>\n

Culling also stresses the importance of rest days and taking deload weeks with reduced mileage rather than just building up fatigue.<\/p>\n

\u201cDeload weeks and rest days are super important to keep you motivated and give your body time to absorb all the hard training you\u2019ve been doing,\u201d she says.<\/p>\n

So, before you next lace up, think about your end goal and work backward, including small wins, deload weeks and rest days along the way.<\/p>\n