The four mistakes Laura Henshaw says runners make when they start training for a marathon
Laura Henshaw loves running. Last year, she ran her first-ever marathon and now she's training for her second at the London Marathon.
She's not alone, with plenty of running-obsessed Aussies across the country signing up for their first marathon, half marathon or fun-run.
But the Kic co-founder and CEO, who has her personal training qualifications, says there are four mistakes new runners make when they begin training for their first race, whether that's a 5k or the full 42k.
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Laura Henshaw says there are four mistakes runners are making when they start marathon training. Supplied/ Kic x New Balance
Mistake number 1: Skipping out on strength training
Number one, Henshaw says, is "not doing strength training".
As a sport that is notoriously hard on the body, running injuries are very common. Strength training is important to help prevent those injuries.
"If you don't do strength training with your running, it's like trying to build a house on sand without building the foundations," Henshaw says, adding, "If I don't do it, I get injured".
Henshaw admits strength training isn't her favourite type of exercise but she is sure to incorporate it into her weekly routine.
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Henshaw says its so important not to skip out on strength training. Supplied
"I don't love it as much as I love running, but it's such an important art of my training like just as important as my runs," she says.
"I do one strength session a week. When I can I do two, but to be honest it's mainly just one."
Mistake number 2: Not fueling your body
Another mistake Henshaw says she notices new runners make is not fueling their body enough.
She notes this likely stems from the belief many of us grew up with that exercise's sole purpose is to burn calories.
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Henshaw particularly recalls having believed the "purpose of running is to burn off food".
It took her a long time to reframe this in her head but now she knows how important food is for fuel, especially when it comes to exercise.
"When you're training, especially for a half marathon, a full marathon or a 10k, and any training that you're doing, you have to fuel your body," Henshaw says.
"You're more likely to get injured if you haven't fueled your body properly," she adds.
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Henshaw says she will always make sure to eat something before and after her runs and for any run that is longer than 40 minutes, she will also take some fuel with her to "replenish [her] body" throughout.
"The point of running is not to burn off all the food with my training," Henshaw says.
"I really try to have replenished every single piece of energy that I have burnt because I need that energy to stay strong and recover properly and not get injured.
"So fueling is really important."
Henshaw says it's important to fuel your body for your runs. Supplied/ Kic x New Balance
Mistake number 3: Wearing the wrong gear
Henshaw says wearing the right gear is key to feeling comfortable on your runs.
Most important is your running shoes, they're your main piece of equipment as a runner so Laura says its important to get it right.
"Making sure you have a really high-quality runner is so important," Henshaw says.
Wearing shoes that fit right and have decent shock absorption will make a huge difference with your running journey and help prevent injury.
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Henshaw says make sure you comfortable high-quality shoes. Supplied/ Kic x New Balance
On top of that, a cool-looking pair of shoes can help in the motivation department, Henshaw adds.
"Also I feel like if it looks cool, it's a bit more motivating."
While your runners are the most important, Henshaw says it's a good idea for the rest of your running gear to work for you an help prevent things like chafing.
"While chafing is a big part of running -- trying to prevent it as much as possible so you feel comfortable during your runs [is important]," Henshaw says.
It's also important to be comfortable as you're less likely to enjoy your run if you're constantly bothered by poor quality clothes.
"You don't want to be running and, like, pulling your gear up the whole time."
Mistake number 4: Failing to plan your route
When training for longer distances, runners will be covering a lot of ground and a lot of hours on their feet.
For this reason, Henshaw says its important to plan your running route with two things in mind – your thirst and your bladder.
"If you are running longer distances, make sure you have toilets and also water stations along your running track because that is very important," she says.
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Henshaw says make sure there are water stations and toilets along your running route. Supplied/ Kic x New Balance
Henshaw and the Kic team are encouraging their community to get out there and give running a go, no matter their distance goals, with their Real Runners Challenge in partnership with New Balance.
The challenge encourages new and experienced runners alike to cover a total distance of 10km, 20km or 40km while embracing "the heavy breathing, sweating and stopping for breaks – everything that makes them a real runner".
Enrolments for the challenge are now open via the Kic App, the challenge ends on April 21.
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