Experience is a great teacher, but it never means the learning stops. If you assume seasoned runners have it all figured out, think again. Even the most experienced athletes still make mistakes. Many of the fundamentals we hear early in our running journey are often shared by others who have learned them the hard way. But those lessons do not always fully sink in until we experience them ourselves. The key difference between a setback and progress is whether we actually learn from it. The worst mistakes in training are not the ones we make, but the ones we repeat.
For newer runners, the biggest challenge is often enthusiasm. The excitement of a new routine can lead to going too fast, going fast for everything, going too far, too often, and with too little recovery. That energy is not a bad thing, but it needs direction. Add the social aspect of running groups, and the temptation grows. A few extra miles with friends, another group run on your rest day, or a special event that seems too fun to miss can quickly push training beyond what your body is ready to handle. FOMO can quietly nudge us away from the training plan we know we should follow. This is especially risky when returning from a setback, where patience is critical but enthusiasm can pull us forward too quickly.
Racing offers its own opportunities to learn. Going out too fast is one of the most common lessons runners encounter, and it is not something people always grow out of. The early adrenaline feels effortless, and suddenly the race seems to unravel later. Afterward, we often hear the familiar phrase: “Everything felt great early, I don’t know what happened.” When we look at the data, the story becomes clearer. Pacing, preparation, fueling, and mindset all play roles in how a race unfolds. Experience can build confidence, but it should never replace preparation. Whether in training or racing, the opportunity to improve is always there if we remain open to learning from every mile.
Dr. Chris Taylor, PhD, RDN, LD, FAND, RRCA Level I Coach is a running coach, registered dietitian, and nutrition researcher at The Ohio State University. He serves as the lead coach for the Columbus Westside Running Club, where he supports runners of all abilities through evidence-based training and practical nutrition guidance. An active participant in the RUNColumbus Race Series, Chris brings a unique blend of academic expertise, coaching insight, and community engagement to every mile.