Your First Big Race? Don’t Overdo It.
There’s something powerful about a first-time race—whether it’s your first 5K, half marathon, marathon, or even an ultra. That first time comes with excitement, nerves, and usually... too much training.
It’s normal. We feel like we have to do more to be ready. More miles, more workouts, more long runs. But here’s the truth: most new endurance athletes don’t get hurt from doing too little. They get hurt from doing too much, too soon.
The Problem With Overtraining
In the pursuit of feeling "ready," many first-time racers push their bodies past what they can handle. They stack up runs, skip rest, ignore strength, and confuse soreness for progress. The result? A minor injury—or worse, something that derails the entire race build.
Instead, the smarter approach might just be this: show up a little undertrained, but injury-free. When your body is healthy, you can race with freedom, confidence, and joy. When you’re dealing with pain? Even the best fitness can’t fix that.
So How Do You Train Just Enough?
Here are four keys to staying consistent while avoiding the trap of overtraining:
1. Start With Fewer Days
You don’t need to run every day to prepare well. For many first-timers, 3–4 quality running days per week is plenty. This gives your body time to adapt, recover, and absorb training. More isn’t always better—better is better.
2. Run Easy... and Mean It
Easy runs aren’t about running slow—they’re about running easy. You should be able to breathe and talk while you run. Save the intensity for a few strategic workouts. The rest of the time? Be kind to your body and build your base patiently.
3. Strength Work is Not Optional
Don’t wait for something to hurt before doing the work to prevent it. Build in 2–3 short sessions per week that include mobility, core, and basic strength. Ten minutes consistently is better than waiting until an injury forces you into rehab mode.
4. Consider a Coach
A good coach helps simplify the process. They tailor the training to your life and experience level, help you avoid common mistakes, and keep you focused on the right things. For many first-time racers, a coach is the difference between finishing strong and fizzling out.
Your first race should be a celebration of what your body can do, not a punishment for what it can’t. Don’t make training harder than it has to be. Build slowly. Stay consistent. Take care of yourself.
Because when race day comes, being healthy beats being heroic. Every time.
~ Live What You Love
Coach Dusty
