Every day, runners make common running mistakes which mostly go unnoticed. These may be small errors that can easily be overlooked but end up having an adverse effect on your health.
Running Mistake # 1
The most common running mistake is the wrong choice of shoes. We tend to pick up whatever shoes are lying around at home and go running in them. Using shoes that are not suited to your feet can lead to injuries. The correct way to go about this situation is to visit a shoe store where expert salespeople can assess your foot and running style and provide you with the appropriate shoes. Once you have the right pair, it is essential that they be replaced after about 350 miles because this is the time when the cushioning of the shoe wears out and it may cause damage to the foot.
Running Mistake # 2
The second most common running mistake is running too much, too soon and too fast. This running mistake is usually made by people who are new runners and it leads to injuries like runners knee. Though, as I am an example, it is something that can happen to experienced runners. It is essential that people who are new to the activity start off with a short walk, which increases to a jog and then a run. Throughout this process, the distance that is being run and the speed should both increase at a moderate and reasonable pace so that there is no additional stress on the body structure.
Running Mistake # 3
Another very common running mistake is over striding. This refers to taking longer strides than normal or landing on one’s heel in such a way that the foot is way ahead of the body’s center of gravity. Runners tend to think that over striding increases the effectiveness and speed of their exercise when in fact it causes a loss of energy and may lead to injuries like shin splints. This problem can be avoided if the runner lands in a way that his foot is beneath his body and the pressure is applied on mid-sole.
Running Mistake # 4
Additionally, an incredibly common and highly dangerous mistake is when runners consume less fluid than the amount required. They underestimate the amount of fluid their body is losing and hence, take in less fluid than required. This can lead to dehydration which is very harmful for the body. A runner needs to gauge the amount of fluid he is losing and regulate his intake accordingly. The average recommend amount is 16 to 24 ounces of non-caffeinated liquid or water an hour before the run and 4 to 8 ounces right before the run. Also, it should be remembered that you will need to watch your hydration in the winter as well as the summer.
Running Mistake # 5
Lastly, another common running mistake is wearing the wrong clothes for running. Runners may wear the wrong kind, too much or too little clothing causing discomfort or temperature related illnesses. It is essential that you wear the right materials for running. One should stick to fabrics like DryFit or Polypropolene which keep sweat away from the skin and prevent it chafing. Overdressing should be avoided in winter and light, loose clothing should be preferred in the summer. A good rule of thumb is to always leave your home cold, and warm up during your run. Also, layering is a key element to dressing for a run.
Here are some perks to morning runs:
1. It’s generally cooler in the morning than it is mid-afternoon, so the morning, or running at dusk, is the best time of day to head out in the Summer.
2. Most races take place in the morning, so you can get your body acclimated to the time of day that a race is being held.
3. If you live on a busy street, or a busy bario, there aren’t as many cars on the road at 5 a.m.
4. If you have a busy day ahead of you, you can get up early and just get your run done and out of the way, instead of waiting until later in the day, and then having to skip your workout.
5. Morning workouts actually help you wake up so that you’re more alert throughout the rest of the day.
Rest and recovery is vital. If you are feeling tired, cut back on the training, recover and then build it up again. Always have at least one full day off a week where you do no exercise. I've used more than one rest day as I passed into my 40s. A good longer term plan, that will help you not get over-trained, is to have three weeks hard training, one week easy. This works well to give your body a rest ready for the next three-week cycle.
Posted with Blogsy