{"id":34025,"date":"2024-08-06T12:01:40","date_gmt":"2024-08-06T16:01:40","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=34025"},"modified":"2024-08-06T12:01:40","modified_gmt":"2024-08-06T16:01:40","slug":"endurance-sports-rookie-mistakes","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/endurance-sports-rookie-mistakes\/","title":{"rendered":"New To Endurance Sports? Don&#8217;t Make These Rookie Mistakes"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">On the surface, endurance sports seem pretty simple. You just start running (or biking, or swimming) and don\u2019t stop\u2014right? Well, not exactly. W<\/span><span style=\"font-weight: 400;\">hen 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 <\/span><i><span style=\"font-weight: 400;\">so deep into it<\/span><\/i><span style=\"font-weight: 400;\">. 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The good news is that you don\u2019t 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\u2019ll be feeling that runner\u2019s (or biker\u2019s or swimmer\u2019s) high in no time.\u00a0<\/span><\/p>\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERTs: <\/strong><\/em><em><em><em><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\" target=\"_blank\" rel=\"noopener\">Brittany Michels<\/a>, M.S., R.D.N., C.P.T., is an ultramarathoner, certified personal trainer, and registered dietitian for <a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\" target=\"_blank\" rel=\"noopener\">The Vitamin Shoppe.<\/a> Cassandra Padula Burke, R.D.N., C.P.T., is a registered dietitian, certified triathlon coach, personal trainer, and owner of <a href=\"https:\/\/catalystperformancelab.com\/\" target=\"_blank\" rel=\"noopener\">Catalyst Performance Lab<\/a> in Finksburg, MD.<\/span><\/em><\/em><\/em><\/li>\n<\/ul>\n<h2><b>Mistake: Underestimating How Much Fuel You Need<\/b><b><\/b><\/h2>\n<p><span style=\"font-weight: 400;\">According to <a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\" target=\"_blank\" rel=\"noopener\">Brittany Michels<\/a>, M.S., R.D.N., C.P.T., an ultramarathoner and registered dietitian for <a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\" target=\"_blank\" rel=\"noopener\">The Vitamin Shoppe<\/a>, falling short on fuel is one of the biggest flubs newbie endurance exercise enthusiasts make. <\/span><span style=\"font-weight: 400;\">\u201cCaloric and nutrient needs increase as training increases,\u201d she explains. \u201cYet, it is common for endurance athletes to underfuel (which means total calorie needs are not met) as training demands increase.\u201d As a result, performance and recovery take a downturn.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cDuring endurance exercise, our bodies utilize both consumed energy and energy stores,&#8221; says Michels. \u201cThe perfect fueling equation depends on the athlete, as well as the type, intensity, and duration of the exercise.\u201d 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\u2019s also key to consume ample carbohydrates before (and potentially during) training and racing. And many athletes underestimate just how much they need.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you feel like you run out of gas in the middle of long runs, rides, or swims, make sure you\u2019re consuming a well-balanced yet carb-focused meal about two hours before getting out there, Michels says. (<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/experts-favorite-pre-workout-snacks\/\" target=\"_blank\" rel=\"noopener\">Here are a few ideas<\/a>.) From there, fuel with 30 to 60 grams of carbohydrates for every hour that you\u2019re moving. (Note that if you\u2019re training for four-plus hours, you\u2019ll need to start adding protein to the mix to slow muscle breakdown.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experiment with different <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/performance-supplements\/hydration-endurance\" target=\"_blank\" rel=\"noopener\">carbohydrate fuel sources like chews, food, gels, and liquids<\/a> while training to figure out what offers you the most energy without digestive upset, she suggests.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And in case you\u2019re skimping on post-training or racing refueling, well, quit it!\u00a0 \u201cTo jumpstart muscle recovery post-training or racing, consume at least 20 to 30 grams of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\" target=\"_blank\" rel=\"noopener\">protein<\/a> within the hour,\u201d says Michels.<\/span><\/p>\n<h2><b>Mistake: Overlooking Hydration<\/b><b><\/b><\/h2>\n<p><span style=\"font-weight: 400;\">In addition to underestimating their calorie and macro needs, many rookie endurance enthusiasts also totally fall short in the hydration department, suggests Michels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cResearch 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,\u201d she explains. \u201cWe also lose <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/performance-supplements\/hydration-endurance\" target=\"_blank\" rel=\"noopener\">electrolytes<\/a>\u2014which support the movement of nutrients inside and outside of the cell, muscle contractions, nerve impulses, and pH and fluid balance\u2014through sweat.\u201d The mistake here is twofold, with many rookies failing to meet their fluid <\/span><i><span style=\"font-weight: 400;\">and<\/span><\/i><span style=\"font-weight: 400;\"> electrolyte needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThe majority of endurance athletes sweat between two and 10.5 cups per hour,\u201d says Michels. \u201cSweat 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.\u201d Electrolyte losses are similarly variable. \u201cThe main electrolyte lost in sweat is sodium and losses vary between 30 and 500 milligrams per cup (or eight ounces) of sweat lost.\u201d Other vital electrolytes lost in sweat, from highest to lowest, are chloride, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/potassium\" target=\"_blank\" rel=\"noopener\">potassium<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/magnesium\" target=\"_blank\" rel=\"noopener\">magnesium<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/calcium\" target=\"_blank\" rel=\"noopener\">calcium<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to avoid <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/dehydration-affects-lifting-gains\/\" target=\"_blank\" rel=\"noopener\">dehydration<\/a> or other health issues, you\u2019ve got to figure out how much fluid and electrolytes you need to replace during and after training sessions and races.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2014and thus need to drink\u2014during exercise.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/electrolyte-supplements\/\" target=\"_blank\" rel=\"noopener\">How High-Sodium Electrolyte Supplements Support Heavy Sweaters<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re not sure where to start, Michels loves <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/hydrate-electrolyte-formula-artic-freeze-316-g-powder\/tpl-13284\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Transparent Labs Hydrate Electrolyte Formula<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/i-v-drink-mix-acai-berry-10-stick-pack-s\/lqv-10835\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Liquid I.V.<\/span><\/a><span style=\"font-weight: 400;\">, and <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/bpn-electrolytes-strawberry-10-2-oz-powder\/bpe-10561\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">BPN Electrolytes Hydration Mix<\/span><\/a><span style=\"font-weight: 400;\"> for moderate sweaters and <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/gorilla-hydration-bombsicle-30-stick-pack-s\/gmd-11945\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Gorilla Hydration<\/span><\/a><span style=\"font-weight: 400;\"> for heavy sweaters.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Like nutrition, a top-notch hydration routine is tailored to your unique needs, so don\u2019t hesitate to reach out for help from a sports nutrition professional if you\u2019re having performance or recovery issues. The Vitamin Shoppe&#8217;s Healthy Awards members can even <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">schedule a free consultation with Michels herself<\/span><\/a><span style=\"font-weight: 400;\">!<\/span><\/p>\n<h2><b>Mistake: Training With The Wrong Gear<\/b><b><\/b><\/h2>\n<p><span style=\"font-weight: 400;\">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\u2019t <em>really<\/em> work for you (think running shoes that don&#8217;t work for your feet or a poorly-fitted bike) typically backfires in the end, says <\/span><span style=\"font-weight: 400;\">Cassandra Padula Burke, R.D.N., C.P.T., a registered dietitian, certified triathlon coach, personal trainer, and owner of <\/span><a href=\"https:\/\/catalystperformancelab.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Catalyst Performance Lab<\/span><\/a><span style=\"font-weight: 400;\"> in Finksburg, MD.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cImproperly fit shoes, for example, may lead to physiological issues such as plantar fasciitis, back problems, or an increased risk for stress fractures,\u201d she says. \u201cAn 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.\u201d<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/support-your-joints\/\" target=\"_blank\" rel=\"noopener\">The Importance Of Supporting Your Joints\u2014At Any Age<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">To avoid this common mishap, Burke recommends checking in with your local experts. Luckily, they\u2019re easy to find! Just head to your local running store or bike shop.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cYour local running store is a great option to get a proper running shoe fitting,\u201d she explains. \u201cStaff 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.\u201d 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll 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.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b><\/b><\/p>\n<h2><b>Mistake: Not Having A Training Plan<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">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).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Training plans ensure your spread of workouts is balanced and that you\u2019re including adequate rest and appropriate progressions in duration and intensity to minimize your risk of injury, fatigue, and burnout, Burke explains. If you\u2019re interested in triathlon, a good plan will ensure you divide your time wisely among swimming, biking, and running. If you\u2019re just running, it\u2019ll 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re all in, you might consider hiring a coach. \u201cConsulting with a triathlon or running coach can help you develop a training plan that fits with your life commitments and goals,\u201d shares Burke. They\u2019ll take your work schedule, family life, and hours available to train each week into account to ensure that you can safely pursue your sport.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re 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 <a href=\"https:\/\/www.trainingpeaks.com\/\" target=\"_blank\" rel=\"noopener\">Training Peaks<\/a>, <\/span><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.8020endurance.com\/\" target=\"_blank\" rel=\"noopener\">80\/20 Endurance<\/a>, <a href=\"https:\/\/www.tridot.com\/\" target=\"_blank\" rel=\"noopener\">TriDot<\/a>, and <a href=\"https:\/\/www.finalsurge.com\/trainingplans\" target=\"_blank\" rel=\"noopener\">Final Surge<\/a>, Burke says. Otherwise, look for free training plans online from reputable resources like <a href=\"https:\/\/www.triathlete.com\/\" target=\"_blank\" rel=\"noopener\"><em>Triathlete<\/em><\/a>, <a href=\"https:\/\/www.ironman.com\/\">IRONMAN<\/a>, <a href=\"https:\/\/www.bicycling.com\/\" target=\"_blank\" rel=\"noopener\"><em>Bicycling<\/em><\/a>, and <a href=\"https:\/\/www.runnersworld.com\/\" target=\"_blank\" rel=\"noopener\"><em>Runner\u2019s World<\/em><\/a>.<\/span><\/p>\n<h2><b>Mistake: Doing Too Much Too Soon And Skimping On Rest\u00a0<\/b><b><\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u201cBeginners tend to push themselves harder than they should, which puts them at risk for injury,\u201d Burke says. \u201cMany 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.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The solution? Start gradually. \u201cNewbies should start with lower intensity and duration training sessions,\u201d shares Burke. <\/span><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/rest-day\/\" target=\"_blank\" rel=\"noopener\">7 Reasons To Reconsider Skipping A Rest Day<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Of course, ample rest days are also a part of this equation\u2014and many rookie endurance athletes skip them. Over time, this move is practically guaranteed to impact performance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cIncorporate at least one rest day each week,\u201d says Burke. \u201cRest days allow your body to recover, minimize your risk for injury, and may also enhance your overall performance.\u201d In addition to that weekly day off, a good training plan should<\/span><span style=\"font-weight: 400;\"> 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cFatigue and pain may be a sign of overtraining,\u201d notes Burke. \u201cIgnoring fatigue and pain may lead to more serious injuries, which could prevent you from reaching the start line of your race.\u201d<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>On the surface, endurance sports seem pretty simple. You just start running (or biking, or swimming) and don\u2019t stop\u2014right? 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<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/endurance-sports-rookie-mistakes\/\">Read More <span class=\"screen-reader-text\">New To Endurance Sports? Don&#8217;t Make These Rookie Mistakes<\/span><\/a><\/p>\n","protected":false},"author":268,"featured_media":34029,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,7,9],"tags":[],"class_list":["post-34025","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>New To Endurance Sports? Don&#039;t Make These Rookie Mistakes | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Many endurance sports newbies make a handful of mistakes that backfire on their efforts and keep them from training and racing success.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/whatsgood.vitaminshoppe.com\/endurance-sports-rookie-mistakes\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"New To Endurance Sports? 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