5 Of The Most Common FAQ’s From Newbie Runners

Experienced runners usually tend to think of running as a simple sport, but then they usually take for granted much of the information that they’ve learned through experience. What seems to be common sense for someone who’s been running for a few years can be a complete mystery to someone just starting out.

Here are 5 of the most common questions I get from newer runners.

1. Should I breathe through my mouth or my nose?

   Both. A lot of newer runners struggle with the breathing issue. They have a difficult time breathing and think they must be doing it wrong somehow. There is no right or wrong way to breathe when you run.

   The real problem is that they haven’t yet developed the fitness necessary to use the oxygen they’re taking in. If you really struggle to breathe, slow down. You can get a lot of benefit from slow running and even elite runners spend about 80% of their time running at a very comfortable pace.

2. How do I get rid of a side stitch?

   Side stitches or cramps are the bane of new runners everywhere. The truth is, nobody really knows what causes them or how to prevent them. It does seem that fitter runners tend to get them less, though even very experienced runners can get them from time to time.

   There’s no universal cure, but relaxing, slowing down a bit and putting some pressure on the sore spot with your hand seems to help. Eating a large meal before running seems to increase the incidence of side stitches so make sure your pre-running meal is light and made up mostly of complex carbohydrates.

3. Should I stretch before I run?

   The current thinking is no. Studies have found that runners who stretch before they run have a 33% higher risk of injury than those who don’t. Instead, warm up by running significantly slower than usual for the first few minutes of your run. As you feel more comfortable, you can pick up the pace a little. Stretching after a run is an excellent idea that does help prevent injuries and some evidence suggests that it helps improve your recovery a bit as well.

4. Should I run for distance or time?

   Some runners wonder if they should aim for a specific distance or simply run for a set period of time. It doesn’t really matter, but running for a set time takes a bit of pressure off. If you run say, a mile each time you run, there’s a temptation to try to run it faster and faster each day. Running for a set time, such as 15 or 20 minutes allows you to relax and just put in the time.

5. I want to run a race but I don’t want to come last.

   This is a pretty common fear among newbie runners who have never been to a road race. The fact is, there are runners of just about any ability level in most road races and chances are there will be many people running close to your speed. Probably there will be plenty who are much slower. It’s very unlikely you’ll finish last and even if you do, the last runners tend to get the biggest cheers when they finish. Runners are very supportive of each other and the vast majority will help and support you to get through the race, especially if they know you’re a first-timer.

If you’re a new runner with lots of questions, the best advice I can give is to join a running club. There you’ll meet many runners, some with decades of experience who are generally happy to answer any questions and provide support. You’ll learn a lot, get in great shape and have a wonderful time.

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