Summary

Noah Cracknell shares insights on common running mistakes to avoid, emphasizing the importance of distinguishing between easy and hard workouts, not fixating on pace, and leveraging social running for enjoyment and consistency.

Abstract

The article by Noah Cracknell, a former baseball player turned runner, provides guidance for new runners by highlighting three key pieces of advice. Firstly, Cracknell stresses the significance of differentiating between easy and hard running efforts, suggesting that new runners should focus on running either very slowly or very fast to maximize fitness gains and minimize injury risk. He recommends running easy runs at a pace that could be sustained for double the distance, which helps to raise the fitness floor, while the remaining 20% of runs should be intense workouts that raise the fitness ceiling. Secondly, he advises runners not to obsess over their pace, as it is a personal metric that others do not concern themselves with. Lastly, Cracknell advocates for the social aspect of running, suggesting that joining a run club can make the activity more enjoyable and less focused on individual performance, leading to increased consistency and faster improvement.

Opinions

Running influencers often overemphasize the importance of staying in zone 2 for heart rate, which can be intimidating for new runners.
Running at a moderate effort (zone 3 or 4) is less effective for fitness improvement and injury prevention than running at a clear easy or hard effort.
Comparing one's running pace to others is counterproductive and detracts from the personal journey of getting fit.
The social connections made through running clubs and group runs can be a powerful motivator and source of enjoyment for new runners.
The author believes that the key to becoming "really fit" is to manage effort levels properly during runs, rather than focusing solely on pace or distance.

Things I’d Tell New Runners (Don’t Make These Mistakes)

From Running the Bases to Running Marathons

High School Baseball Game — Photo by Fansmanship

I played baseball all my life.

The only running I did was around the bases. And that’s if I was lucky.

If I can learn how to run, you can too. In this piece, I’ll share three things I wish I knew when I started running.

Ready? Start your watches 🏃

Fitness follows easy work and hard work

Picture this.

You’re new to running. You go for a run. You look at your watch. Your heart rate is way too high. Uh oh. You’re not in “zone 2”.

You hear all the running influencers talk about how important it is to stay in zone 2. Now you’re freaking out. What are you supposed to do?

end scene

Every runner can relate to this. You go for a run. See your heart rate spike. Continue anyway. And end up hurt or questioning why you’re not making progress.

Been there, done that. It ain’t fun. I know.

Luckily, there’s a fix. Stop running in the middle. Between easy and hard. In fact, avoid it at all costs.

You might think you’re doing yourself a favor by grinding out a 5-mile run. But you’re not. You could be building more fitness — at a lower risk for injury — by going slower.

The key to fitness is to go really slow and really fast. And avoid the in-between stuff. At least at the start.

Me Running During Summer Streets — Photo by Benjamin Pratt

Here’s how to take action on this. Run your easy runs at a pace you could hold for twice the distance you’re running. I’ve found this to be way more helpful than trying to hold an “all day pace.”

The goal is to settle into an effort you could do for double the distance you’re planning for. When you first start running, 80% of all your runs should be at this pace.

Don’t worry about getting faster. Just keep managing your effort. If you manage your effort, fitness will follow.

The other 20% of your runs should be hard. Like real workouts. Huffing n puffing type stuff. Something that forces you to recover and catch your breath before going onto the next rep.

Think of it this way. Running at an easy effort raises your fitness floor. And running really fast — at a hard effort — raises your fitness ceiling.

Together, you have the perfect recipe to get fit. Really fit.

Don’t be a hero in zone 3 or 4. Swallow the pride and party pace it. Most of the time.

Nobody cares about your pace

There’s a maxim for this.

“Nobody gives a shit about anything except how they feel.” — Will Smith

Your runner friends are too worried about what pace they’re running at.

And your non-running friends are questioning why you’re running in the first place. Trust me. Nobody cares about your pace except you.

When I first started running, I caught myself comparing my fitness to others way too often. It’s destructive and makes getting fit harder and less fun.

I’m sharing this because I hope you can let go of trying to fit in. And making the same mistake I did.

Running makes you a runner. The pace doesn’t. Remember that.

Make it social

NYC Marathon Endorphins Shakeout — Photo by Carl Nard

When you first start running, progress is hard to see and feel. That’s what makes it so frustrating. It’s also why so many new runners quit.

But when you run with a group, none of that matters. The running becomes secondary to the relationships and social connection you’re building.

That’s the power of joining a run club and “making it social.” It becomes less about running, and more about the people you’re surrounding yourself with.

Endorphins taught me that I can run to meet new people. Socialize. Be a friend. And experience the high that is sharing movement with hundreds of other runners.

As a result, I got faster, more consistent, and started to enjoy running in ways I didn’t think I could.

The people became bigger than the activity. And that made me fall in love with it even more.

Monday AMs on the WSH — Photo by Endorphins

The last mile

Anddddddd… time.

If you made it this far, thanks for reading. I appreciate you. Here’s the TL;DR to share with your friends 👇

Go slow and really fast to get fit — avoid the in-between stuff.
You’re the only one that cares about your pace.
Make it social — you’ll maximize longevity and fun.

Hope to see you on a run soon.

Cheers,

Noah Cracknell