On the surface, endurance sports seem pretty simple. You just start running (or biking, or swimming) and don’t stop—right? Well, not exactly. When you start going down the rabbit hole of gear, nutritional support, and training approaches, you start to understand why people who are into endurance sports get so deep into it. YouTube alone has endless hours of content about which type of running sneaker you should be wearing and debates around fueling long-haul training sessions with carbs versus fats. Things can get complex and intimidating fast.
The good news is that you don’t have to go from couch to ultramarathon overnight. (In fact, you can dip your toe into the world of endurance sports without getting into pretty much any of the technical stuff.) Just avoid a few common rookie mistakes and mishaps as you start logging those miles and you’ll be feeling that runner’s (or biker’s or swimmer’s) high in no time.
- ABOUT OUR EXPERTs: Brittany Michels, M.S., R.D.N., C.P.T., is an ultramarathoner, certified personal trainer, and registered dietitian for The Vitamin Shoppe. Cassandra Padula Burke, R.D.N., C.P.T., is a registered dietitian, certified triathlon coach, personal trainer, and owner of Catalyst Performance Lab in Finksburg, MD.
Mistake: Underestimating How Much Fuel You Need
According to Brittany Michels, M.S., R.D.N., C.P.T., an ultramarathoner and registered dietitian for The Vitamin Shoppe, falling short on fuel is one of the biggest flubs newbie endurance exercise enthusiasts make. “Caloric and nutrient needs increase as training increases,” she explains. “Yet, it is common for endurance athletes to underfuel (which means total calorie needs are not met) as training demands increase.” As a result, performance and recovery take a downturn.
“During endurance exercise, our bodies utilize both consumed energy and energy stores,” says Michels. “The perfect fueling equation depends on the athlete, as well as the type, intensity, and duration of the exercise.” Though achieving an overall adequate amount of calories and balance of macronutrients (protein, carbohydrates, and fat) supports performance, recovery, mood, energy levels, digestion, and sleep, it’s also key to consume ample carbohydrates before (and potentially during) training and racing. And many athletes underestimate just how much they need.
If you feel like you run out of gas in the middle of long runs, rides, or swims, make sure you’re consuming a well-balanced yet carb-focused meal about two hours before getting out there, Michels says. (Here are a few ideas.) From there, fuel with 30 to 60 grams of carbohydrates for every hour that you’re moving. (Note that if you’re training for four-plus hours, you’ll need to start adding protein to the mix to slow muscle breakdown.
Experiment with different carbohydrate fuel sources like chews, food, gels, and liquids while training to figure out what offers you the most energy without digestive upset, she suggests.
And in case you’re skimping on post-training or racing refueling, well, quit it! “To jumpstart muscle recovery post-training or racing, consume at least 20 to 30 grams of protein within the hour,” says Michels.
Mistake: Overlooking Hydration
In addition to underestimating their calorie and macro needs, many rookie endurance enthusiasts also totally fall short in the hydration department, suggests Michels.
“Research has shown that endurance athletes can lose up to six to 10 percent of their body weight through sweat, and that even a two percent loss can negatively impact performance,” she explains. “We also lose electrolytes—which support the movement of nutrients inside and outside of the cell, muscle contractions, nerve impulses, and pH and fluid balance—through sweat.” The mistake here is twofold, with many rookies failing to meet their fluid and electrolyte needs.
“The majority of endurance athletes sweat between two and 10.5 cups per hour,” says Michels. “Sweat rates vary based on several factors, including being in a fasted or fed state, clothing, humidity, temperature, type of exercise and exercise intensity, and weight.” Electrolyte losses are similarly variable. “The main electrolyte lost in sweat is sodium and losses vary between 30 and 500 milligrams per cup (or eight ounces) of sweat lost.” Other vital electrolytes lost in sweat, from highest to lowest, are chloride, potassium, magnesium, and calcium.
If you want to avoid dehydration or other health issues, you’ve got to figure out how much fluid and electrolytes you need to replace during and after training sessions and races.
Michels recommends starting by getting a sense of your sweat rate (loads of online calculators can help with this) so you can better understand how much fluid you lose—and thus need to drink—during exercise.
Read More: How High-Sodium Electrolyte Supplements Support Heavy Sweaters
From there, you can experiment with your electrolytes to find the right balance for you. As a starting point, Michels suggests adding 200 milligrams of sodium and 65 to 100 milligrams of potassium to every eight ounces of fluids you need to consume based on your sweat rate. From there, you may need to increase your sodium intake, depending on your needs.
If you’re not sure where to start, Michels loves Transparent Labs Hydrate Electrolyte Formula, Liquid I.V., and BPN Electrolytes Hydration Mix for moderate sweaters and Gorilla Hydration for heavy sweaters.
Like nutrition, a top-notch hydration routine is tailored to your unique needs, so don’t hesitate to reach out for help from a sports nutrition professional if you’re having performance or recovery issues. The Vitamin Shoppe’s Healthy Awards members can even schedule a free consultation with Michels herself!
Mistake: Training With The Wrong Gear
Listen, no one is suggesting you head out for your first 5k or bike ride with professional-level gear. But training with gear that doesn’t really work for you (think running shoes that don’t work for your feet or a poorly-fitted bike) typically backfires in the end, says Cassandra Padula Burke, R.D.N., C.P.T., a registered dietitian, certified triathlon coach, personal trainer, and owner of Catalyst Performance Lab in Finksburg, MD.
“Improperly fit shoes, for example, may lead to physiological issues such as plantar fasciitis, back problems, or an increased risk for stress fractures,” she says. “An improper bike fit, meanwhile, makes for an inefficient and miserable ride. Riding in an awkward position for a long period can also cause alignment issues in the shoulders, back, and knees.”
Read More: The Importance Of Supporting Your Joints—At Any Age
To avoid this common mishap, Burke recommends checking in with your local experts. Luckily, they’re easy to find! Just head to your local running store or bike shop.
“Your local running store is a great option to get a proper running shoe fitting,” she explains. “Staff are trained to assess how your foot impacts the ground, whether your shoe is tight around the heel and midfoot, and how the shoe fits your toe box.” Most running stores have a treadmill or allow you to run outside to try potential shoes out. Spending some time with a trained sales associate and trying out a few different sneakers will help you find a shoe that works with your biomechanics and minimizes your risk of injury, she says.
You’ll have a similar experience in a bike shop. Most have staff trained in fitting bikes to customers, and those folks will help assess your seat height, handlebar height and position, the alignment of your legs as you pedal, and a number of other considerations so that you feel comfortable and efficient in the saddle, Burke says. Getting some professional help not only ensures maximum performance but helps you avoid pain or injury.
Mistake: Not Having A Training Plan
You might think that only serious or professional athletes need training plans but jumping into endurance sports without some sort of guidance around your training is a recipe for disaster (and potentially an early end to your interest in the sport).
Training plans ensure your spread of workouts is balanced and that you’re including adequate rest and appropriate progressions in duration and intensity to minimize your risk of injury, fatigue, and burnout, Burke explains. If you’re interested in triathlon, a good plan will ensure you divide your time wisely among swimming, biking, and running. If you’re just running, it’ll ensure you dedicate some time to endurance, some to tempo, and some to HIIT. Get the picture? Without this structure, you might focus too much on one aspect of your training and fall short in another department.
If you’re all in, you might consider hiring a coach. “Consulting with a triathlon or running coach can help you develop a training plan that fits with your life commitments and goals,” shares Burke. They’ll take your work schedule, family life, and hours available to train each week into account to ensure that you can safely pursue your sport.
If you’re not ready to go in on a coach, check out local endurance sports organizations, which might offer free or very inexpensive clubs that provide some training structure and guidance to your experience. You can also purchase inexpensive expert-made training plans from resources like Training Peaks, 80/20 Endurance, TriDot, and Final Surge, Burke says. Otherwise, look for free training plans online from reputable resources like Triathlete, IRONMAN, Bicycling, and Runner’s World.
Mistake: Doing Too Much Too Soon And Skimping On Rest
“Beginners tend to push themselves harder than they should, which puts them at risk for injury,” Burke says. “Many beginners think they have to train at race paces and distances right away, but starting gradually and building on intensity and duration is the better approach for a long-term love of the sport.”
The solution? Start gradually. “Newbies should start with lower intensity and duration training sessions,” shares Burke. For example, you might start out running once or twice per week at a pace a few minutes slower than your 5k pace. Over the next few weeks, build up to running three to five times per week at a pace closer to your race pace. You should be able to keep up a conversation while running and never increase your weekly mileage by more than 10 percent at a time, she says. For beginner swimmers, you may start out with 500 yards each swim and build to swimming longer distances over a few weeks or months. Meanwhile, beginner cyclists should stick to five- to 10-mile rides to get comfortable riding and practice bike handling skills.
Read More: 7 Reasons To Reconsider Skipping A Rest Day
Of course, ample rest days are also a part of this equation—and many rookie endurance athletes skip them. Over time, this move is practically guaranteed to impact performance.
“Incorporate at least one rest day each week,” says Burke. “Rest days allow your body to recover, minimize your risk for injury, and may also enhance your overall performance.” In addition to that weekly day off, a good training plan should also build in a recovery week every three to four weeks that decreases total mileage by at least 20 percent to reduce the risk of overtraining and injury.
“Fatigue and pain may be a sign of overtraining,” notes Burke. “Ignoring fatigue and pain may lead to more serious injuries, which could prevent you from reaching the start line of your race.”