As I write this, I'm looking at my training log on Strava, and the reality is sobering: just one run in the last three weeks, which unfortunately led to my injury flaring up again. I'm now facing the familiar runner's dilemma, should I wait another week, or cautiously test the waters? If I do venture out, it'll be with a very short, very easy run to gauge where I stand. Fingers crossed!

On a different note, I'm making some changes to how this newsletter works. Life has a way of demanding adjustments, so I'm streamlining the format slightly. You'll still get your Friday newsletter, but we'll focus on one main article each week. If time permits, I'll also send out a bonus piece on Tuesdays.

Thanks for your patience as I navigate both recovery and finding a sustainable rhythm for bringing you quality content.

If you’re enjoying The interval why not share it with another runner (or non-runner). Just forward this email or send them to theinterval.run.
Thanks 🫶

10 Things Every New Runner Wishes They'd Known Before Starting

The mistake I see most new runners make isn't about pace or form, it's believing they need to be perfect from day one. Running is a skill that develops over time, and understanding these fundamentals upfront can save you months of frustration and potential injury.

Why This Matters More Than You Think

Every runner has a "if only I'd known" moment. Maybe it's the beginner who goes out too fast and burns out after two weeks, or the enthusiast who ignores rest days and ends up sidelined with shin splints. These aren't character flaws, they're simply gaps in knowledge that every runner faces. The good news? You can avoid most of these pitfalls with the right foundation.

The 10 Game-Changing Insights

1. Start Slower Than You Think You Should

Your "easy" pace should feel almost embarrassingly slow. If you can't hold a conversation while running, you're going too fast. Most beginners run 80% of their miles at a pace that should be reserved for race day.

Here's the reality: Elite marathoners do 70% of their training at conversational pace, much slower than most beginners think they should be running.

2. The 10% Rule Isn't Just a Suggestion

Increase your weekly mileage by no more than 10% each week. Going from 10 miles to 20 miles in a week might feel achievable, but your bones, tendons, and ligaments need time to adapt. They strengthen slower than your cardiovascular system.

3. Rest Days Are When You Actually Get Stronger

Your body builds fitness during recovery, not during the run itself. Schedule rest days like you schedule your runs, they're equally important. Active recovery (walking, light yoga) often works better than complete rest.

4. Invest in Proper Shoes Early

Running in old sneakers or the wrong shoe type is like trying to drive with worn-out tires. Visit a specialty running store where they can analyse your gait. A good pair of running shoes can last 300-500 miles and prevent countless injuries.

5. Learn to Listen to Your Body's Signals

There's a difference between normal running discomfort and pain that signals injury. Sharp, localised pain that worsens during your run is a red flag. Muscle fatigue and mild soreness are normal. When in doubt, take an extra rest day.

6. Progress Isn't Always Linear

Some weeks you'll feel unstoppable; others, a familiar route will feel impossible. Weather, sleep, stress, and dozens of other factors affect your running. Bad runs don't erase your progress, they're part of it.

7. Consistency Beats Intensity Every Time

Running three times a week for a month beats running every day for a week, then burning out. Your body craves routine more than heroic efforts. Small, consistent actions compound into remarkable results.

8. Fuel Your Body Like the Athlete You're Becoming

You don't need to eat like a monk, but hydration and basic nutrition matter more as you increase your mileage. Carry water on runs longer than 45 minutes, and don't skip meals on running days.

9. Find Your Tribe

Running can feel lonely until you find your community. Join a local running group, find a running buddy, or connect with online communities. Having support makes the journey more enjoyable and sustainable.

10. Celebrate the Small Wins

Finishing your first mile without stopping is as significant as your first 5K. Running your usual route 30 seconds faster matters. These moments build the confidence and momentum that carry you through challenging phases.

How to Apply This Starting Tomorrow

Choose three insights from this list that resonate most with your current situation. If you're just starting, focus on pace, shoes, and the 10% rule. If you've been running for a few weeks, emphasise rest days, body signals, and consistency.

Write these three priorities on a sticky note and place it where you'll see it before each run. Knowledge without application is just information, make it actionable.

Your Next Step

Pick one running day this week to deliberately practice conversational pace. Run with a friend, call someone while running, or simply talk to yourself out loud. If you can't speak in complete sentences, slow down. This single practice will transform your running more than any advanced technique.

Remember: Every expert was once a beginner who didn't give up. Your running journey is just beginning, and these foundations will serve you whether you're training for a 5K or a marathon.

Check out our in-depth article here

Quick Tip

Progress Isn't Always Linear Tip: Bad running days don't erase your fitness gains, they're actually part of building mental resilience. Your worst run often teaches you more than your best one, so embrace the challenging days as valuable training for both your body and mind.

Help us grow!
Enjoying The interval?
If you know a runner who’d like it too, I’d love it if you shared it with them.
Just forward this email or send them to theinterval.run.
Thanks 🫶