Today, I completed my October 2026 100K Run Challenge on Strava! 🏃♂️ This is my second consecutive month completing the challenge.
Yessss, this is kind of a piece of cake now but the beginning was NOT so easy.
When I started running on March 22, 2026, completing 100 kilometres in a month felt much more difficult than I thought. Now, I usually achieve that target within 20 days, with an average monthly mileage of around 130 kilometres.
After seven months, running has become my passion—or perhaps a little addiction! 😅 If I miss my regular run, I feel something is missing from that day.
It is pivotal to mention that my running journey wasn’t that much easy. I experienced calf muscle pain, shin pain, knee pain, ankle pain, and shoulder discomfort. Along the way, I realised that running is much more than putting on shoes and covering a distance.
Common Running Mistakes I Made — Beginner Running Mistakes:
I’m not an expert or an experienced running coach. I’m still learning, but I hope sharing my mistakes will help other beginners.
1. Skipping warm-ups and cool-downs: I often started running without warming up and finished without cooling down. Now I understand the importance of preparing my body before a run and gradually reducing the effort afterwards.
2. Ignoring running form and footwear: Initially, I focused on distance and pace rather than running form. I also underestimated the importance of comfortable, well-fitting running shoes.
3. Increasing distance too quickly || Beginner running mistakes: As my enthusiasm grew, I wanted to run farther before my body was ready. In your case, increase your training load gradually. The popular 10% weekly rule is not a guarantee against injuries, so pay attention to your body’s response. Following 80/20 rule (80% easy run and 20% others) might help a lot.
4. Thinking every run should be fast: At the beginning, I didn’t understand the different types of runs, such as easy runs, tempo runs, intervals, long runs, and recovery runs. These sessions have different purposes. Beginners should build a consistent foundation instead of pushing hard every day.
5. Neglecting strength training and recovery: I once thought running alone was enough. Now I understand that strength exercises for the legs, hips, calves, and core can complement running. Rest, adequate sleep, and proper nutrition are equally important.
6. Poor hydration planning: Running in Bangladesh’s hot and humid weather can be challenging. Plan your hydration according to the weather, duration, and intensity of your run, especially during longer sessions.
7. Ignoring pain and comparing myself with others || Beginner running mistakes: I’ve learned NOT to dismiss persistent or worsening pain as a normal part of running. Reduce your training load when necessary and seek professional advice when appropriate. Also, remember that every runner progresses differently. Focus on your own journey rather than constantly comparing your pace with others.
Where Can Beginners Learn?
Whenever possible, learn the fundamentals from an experienced running coach or qualified trainer. If that’s not practical, YouTube channels such as The Running Channel (UK) and Snigdho Is Running (Bangla) can be useful starting points.
There are also many Facebook groups for the running community in Bangladesh. These groups can help you learn running tips and tricks, connect with fellow runners, and discover upcoming races and events.
It’s encouraging to see Bangladesh’s running community growing rapidly. More people participating in running and other physical activities is a positive sign for a healthier society. Being part of a running community can also make the journey more enjoyable and help you stay motivated.
Remember, you don’t need to run 5 kilometres on your first day or chase a particular pace to call yourself a runner. Start at a manageable level, increase your training gradually, and give your body enough time to recover.
Seven Months Down, Many More to Go!
On March 22, 2026, running 100 kilometres in a month felt absolute difficult. Today, I usually reach that target in about 20 days. Running has become part of my routine, and I’ve learned valuable lessons through my mistakes.
I’m still learning and have plenty of goals ahead. I’m sharing my experiences because I know how challenging the beginning can be, and I hope other beginners can avoid some of the mistakes I made.
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