Too Much Too Soon – Most Common Running Mistake

We are in the era of instant gratification and we are used to getting appreciation instantly for whatever we do today. The Social Networking sites are facilitating this. Likes, Comments, Shares etc from various networking sites are helping this. In a matter of 20 years we have moved from no mobile connections in our country to 478 million internet users in June 2018. We moved from hardly any internet connection in late 1990s to 4G internet connections in late 2010s.

In 1990s most of the country relied on the newspaper the next day to get breaking news – today we get it within seconds of a happening. Back then if we wanted information, we would ask some people, read some stuff and try to get the information – today this information is available to us within seconds on our mobile phones. Most of the times, back then, if someone asked – who is the singer of – “Mere Desh ki Dharti Sona Ugle? And if we didn’t know the answer – we were completely OK with not knowing it – today the next moment we would go to Google and get the answer – Mahendra Kapoor.

What is this doing to us?

It is making the generations extremely speed oriented. We want everything here and now! We are getting used to cramping a lot of things in a day and getting done as much as we can. Corporates appreciate this speed and fast results. It is a proven fact that – anything that gets attention – grows! It could be a good or a bad thing.

What is this doing to Fitness Enthusiasts and runners?

I have been running since 2011 – completing 7 years now. Over the last few years one of the largest regret of my life is that I moved from no running to ultra-running in a matter of 4 years. It gave a sense of accomplishment sure, but was it necessary – when I think of this – it was not. The main and the only reason I started running back then was to remain fit. The following reasons were important back –

1.    Reduce weight

2.    Look Smarter – Read – Wear clothes which I was not able to due to the weight gain

3.    Avoid medical conditions like diabetes, Blood Pressure etc

Didn’t realise when these priorities changed and suddenly I was talking about –

1.    Running 10k

2.    Running HM – just after first 10K

3.    Running FM – one year from my first HM

4.    Running Mumbai Ultra – almost the same year as FM

I have absolutely no hassles in accepting the fact that these were mistakes. Not because, I don’t believe in FM, Ultra – they make u extremely tough in the head. But because – I did it when there was pressure from the social media to do it. Everyone around was talking of getting distance PBs, Time PBs, Running FM, Running Ultra etc.

The typical herd mentality and the want of getting a feeling of belonging made me do these things very early in my running days. I learned my mistakes the hard way. A nagging ITBS (Iliotibial Band Syndrome) injury kept me out of running after the first HM for over 4 months. A tight VMO (Vastus Medialis Oblique) kept me away from the roads for 3 months after the Ultra in 2016. Both of these are over-use injuries and were an indication that something wasn’t right.

In 2016, after I completed my ACSM course, as a part of introspection, asked myself that very important question – Why did I start running in the first place? The answer was not to run 10k, HM, FM, Ultra or for that matter getting any PB. That’s when I realised the importance of this major issue – TOO MUCH TOO SOON

The bug is hitting many of the runners these days. We are seeing many of the folks going from no running to ultra-running in a matter of one year. Why does this happen – there is extremely high appreciation that we see for people running 10Ks, HMs, FMs, Ultras – social media is doing it. More likes, more comments – that’s what we are living for. Also the behaviour of achieving things fast and at great speed is doing it to us.

A year back during my interaction with a running group I came across a runner who took up running about 6 months ago from then. The runner had not even run 20Kms at a stretch till then ever. The runner was planning to run Mumbai to Pune with a particular group and the sad part – the group was encouraging the person to do it. Such is the state of affairs right now.

As a coach when I keep telling my people, there is no need to run HMs, FMs, Ultras to remain fit, people agree with that. However, when I discourage them from attempting these distances within 1-2 years of running they don’t like it.

What is the meaning of doing too much too soon?

Increasing the running mileage or speed too soon can cause most of the injuries that runners have complained of. This coupled with no or less strength conditioning can lead to over-use injuries like – Runners knee, ITBS, Stress Fractures, Shin Splints, Achilles Tendinitis etc.

Another aspect of too much too soon is also not resting. People hardly understand the fact that rest is as much a part of rest as running. However, most of the new runners ignore this. It is during the rest period that the muscles become stronger. Not allowing the muscles to rest makes them breakdown continuously which will in-turn lead to injuries. There are multiple daily running challenges which are being thrown at runners these days, which ignores this very important fact.

Some More Important Points to Note:

1.    Remember – doing too much too soon will not yield great results. Running is a sport and like any other sport – in order to accomplish something great here, you will need to invest time.

2.    Doing too much too soon will also make you stressed.

3.    As mentioned earlier – it will lead to injuries

4.   This can lead to demotivation and depression – if targets are not met or if injuries occur

5.   If you achieve too much too soon, there can be a situation that u will have nothing to look forward to after sometime.

6.    Racing every weekend will not help you to improve

How should one handle this?

1.  Stop Rushing to distances or PBs – enjoy the sport – it is beautiful. The moment you start enjoying you will worry less about the PBs and you will be far more relaxed

2.   Find a reason to motivate yourself without being too much stressed about distances and PBs – the reason why you started can be a very good reason

3.   Stay away from social media groups – as far as possible – it has great benefits.

4. Giving importance to lower body strength training and core conditioning is equally important. I would say even more important than running

5. There is a lifetime to run. There is no hurry of running a 10k, HM, FM immediately. Respect these distances. Understand that a HM is not just over double of 10K or FM is not just double of HM. It is far tougher and needs a lot more mental toughness.

6.   Spend more time in training than participating in events

7.   Note – It is OK to not get a PB in every race!

8.  Don’t pay attention to what others are doing around you – there is no competition with others. Your only competition is with yourself.

9.  Have observed that many runners in their early 20s have started taking this plunge. People, you have the whole life to run. We know it is an awesome thing to run and it gives a brilliant high but don’t do so much at this age that after some years you completely start losing interest in it.

10. Give Importance to Rest

11. Slow Down and Enjoy the sport

12. Remember It’s Fun to Run – do not let fun be replaced by stress.

Often times people keep asking when should one graduate to a 10K – from 10K to HM – from HM – FM. While there is no standard answer to this because this will completely depend on –

1.    Current Fitness Level

2.    Your running experience

3.    Goals for the race

Here is my take on when should one graduate to different levels

1.    Non runner to 10K – 4 – 6 months

2.    10K to HM – 5 – 6 months

3.    HM to FM – At least 2-3 years of running HMs consistently

4.    FM to Ultra – No benchmark as such – u will need to train very well for it.

The above points are completely based on my opinion and I am completely OK on agreeing to disagree with people on this.

As a Facilitator on management programs I keep telling people – Our parent taught us – one learns with mistakes. However, these days one should understand that you need not do all mistakes on your own. You can learn from the mistakes done by others too. Many experienced runners have had their fair share of mistakes and they keep harping about the hazards of doing too much too soon. I hope people take a cue from them.