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January 4, 2024

Laura Henshaw exposes mistakes newbie runners make every New Year

Filed under: Fitness — Tags: — admin @ 7:01 pm

Laura Henshaw, CEO and Co-Founder of KIC, is warning Australians to avoid newbie mistakes this New Year as millions take up running for fitness.

“There’s a lot of pressure (both internal and external) to set major resolutions for ourselves for the new year. Try not to get fixated on running Xkms or hitting a certain pace,” Henshaw tells 9Honey Coach.

It’s a mistake she made early in her own fitness journey, when she had a really negative relationship with food and exercise.

READ MORE: How to prevent stitches and other common pain points when running

Kic co-founder Laura Henshaw.

“It makes me sad thinking back to running in my early 20s. Every run was about burning a certain amount of calories or pushing myself to my limit,” she says.

“Flipping this mindset and relationship took time and was hard to work out, but coming out the other side has been the most liberating feeling.”

Now she runs at her own pace and is encouraging other Aussies to do the same as they work towards New Year fitness goals.

Keep reading for Henshaw’s guide to all the mistakes newbie runners make and how to avoid them.

Newbie mistake 1: Thinking taking a break means failure

Laura Henshaw at the beach.

“When you’re learning to run, a really common mistake is to head out the door and run as far and as fast as possible,” Henshaw says.

“Trust me, this will likely leave you feeling exhausted and defeated. I want you to remember it’s not a race, starting slow and learning to take breaks is so important.”

A great way to start is by running for 30 seconds, then walking for 90 seconds, then repeating the cycle to build your strength and stamina gradually.

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The KICRUN 0-5km program is designed to help newbies run 5km non-stop in eight weeks and the audio guide format makes it easy to follow on the go.

“Following a physio approved run program is the best way to tap into expert support without the personal trainer price tag,” Henshaw says.

Newbie mistake 2: Forgetting about strength training

Laura Henshaw at the gym.

“When you enter your running era it’s easy to get caught up in the runner’s high, and strength training can often get pushed aside, but resistance training is essential,” she says.

Every week she does at least one Pilates or strength training session to help strengthen her glutes, calves and core to get the most out of her runs and avoid injury.

“In order to get the most out of your training, you need to look after your body before, during and after each run,” she says.

READ MORE: The fastest ways to lose weight, build muscle and get fit

Newbie mistake 3: Running in the wrong shoes

Steph Claire Smith and Laura Henshaw run in their New Balance Fresh Foam X 1080v13.

According to Henshaw and just about every professional runner, wearing old sneakers that aren’t made for running just isn’t worth the risk. 

“Your shoes are the one piece of equipment you need to invest in,” Henshaw notes.

“When I’m shopping for new runners, support and comfort are my non-negotiables. If they look cool, that’s an added bonus.”

The New Balance 1080v13 are her current go-to pair.

Newbie mistake 4: Telling yourself you’re ‘not a runner’

https://www.instagram.com/p/CuL0yrSh6XK/?hl=en

“I’ve spoken with so many people who want to run but can’t get past the belief that they’re not a runner,” Henshaw says. 

It’s a common thought among newbies, but overcoming that mental barrier is one of the best things you can do when you start your running journey.

That’s one of Henshaw’s favourite parts of her role as Kic co-founder.

“What I’m most passionate and proud about with Kic is being able to guide and witness thousands of our community members as they flip their mindset to ‘hell yeah, I am a runner!'”

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