Running is one of the most affordable and most common ways to stay fit. It has numerous physical and mental health benefits including improving sleep and mood, strengthening bones, boosting cardiovascular health and lowering the risk of developing diseases like cancer. You can start anytime without any external guidance or expensive gear which is great but can also lead to many costly mistakes for beginners. Here are some common running mistakes everyone makes at some point during their training.
Running every day or doing too much
Running daily increases your risk of developing an overuse injury. Overuse injuries result from taking on too much physical activity too fast without giving the body enough time to adjust. Doing too much too soon because of the early excitement of it all denies your body much-needed rest and recovery time. Aside from increasing risk of injury, this also leads to burnout which can kill your interest in running altogether. Take at least one complete day off from exercise each week.
Wearing the wrong shoes
Wearing old shoes or the wrong type of running shoe can lead to running-related injuries. To avoid this, go to a reputable shoe store where they can recommend a shoe based on your foot type and running style. Replace shoes when they begin to wear out, about every 4- months because loss of cushioning increases the risk of injury. Alternatively, buy a second pair and rotate them.
Overstriding
Overstriding is one of the most common running mistakes. Runners often assume that a longer stride will improve their speed or running efficiency when that isn’t the case. Overstriding wastes energy and increases the risk of injuries. Keep your stride short and close to the ground. Run like you’re stepping on hot coals, keeping your steps light and quick.
Not eating and drinking enough
It’s natural not to feel hungry after a run, but studies show that muscles absorb nutrients best within 45 minutes of a workout. Protein and carbohydrates are great for post-workout muscle repair and failing to refuel only erases your hard-won gains. Replenish energy as quickly as possible after a workout.
Many runners also underestimate how much fluid they lose during runs and so fail to drink enough water. Dehydration compromises health and performance. Drink water about an hour before your run and rehydrate with water or a sports drink afterwards.
Wearing the wrong clothes
Runners often make the mistake of wearing the wrong type or too much or too little clothing for the weather conditions. This leaves them uncomfortable and at risk of heat or cold weather-related illnesses. Wear the right type of fabric, fabric that will wick away the sweat, keeping it away from your body, and avoiding fabrics like cotton which layer close to the body and once wet stay wet. Fabrics like cotton also increase the likelihood of chaffing.
Going out too fast
Many runners make the mistake of going out too fast at the beginning of a race during long-distance races. Start your race at a comfortable pace keeping in mind that every second you go too fast in the beginning costs you double that much time later on.
Keep running.
Check out
10 Amazing Health Benefits Of Running
Health & Fitness: 7 Tips To Help You Start Jogging
Hate Running? Here’s What You Can Do Instead
Cardiovascular Endurance: It’s Importance And How To Improve It
