So you’re ready to run. Congrats to you for attempting an incredibly challenging exercise regimen that can get you to greater heights and lengths.
All runners will make mistakes at some point while they are exercising and competing. This is a frequent occurrence when initially beginning running. It’s vital to be aware of these running errors as they can cause injuries and other running challenges, and to find out how to take care of the issues.
Let’s take a moment of rest before continuing on our journey. Your approach to running, both physically and mentally, can be advantageous or detrimental to your success depending on whether or not you use the correct techniques.
Common running mistakes to avoid:
1. You’re looking down
At the beginning of their running routine, many individuals often look down towards their feet as they are getting acquainted with what is happening in the lower portion of their body, according to Cat Fitzgerald, of New York Custom Physical Therapy and an expert in running.
Fitzgerald suggests to have faith in your abilities and focus your gaze on the distant horizon. “It’ll protect your neck. When you’re looking down, your neck is flexed. And then your posture collapses.”
2. You’re wearing the wrong shoe size
If the shoes you are running in are not suitable for your foot size and shape, your feet will likely become painful, which can lead to your discontinuation of the program. This is according to Timothy Miller, MD, a sports medicine specialist at The Ohio State University Wexner Medical Center.
You probably underestimated the size you need; Fitzgerald states that you usually require more space than you initially predicted. She recommends visiting a store specializing in running gear to get fitted and evaluated for a gait analysis so they can provide shoes that can help protect one from getting injured.
3. You’re overstriding
It’s almost as if when you step it’s like a gazelle, with your foot landing before your hips, according to Fitzgerald. You could be thinking, “Okay, that doesn’t sound so bad – gazelles can certainly move quickly!” But since you are not a gazelle, each stride with overstriding sends a tremendous shock throughout your leg. It’s a common tendency for new runners.
Fitzgerald expresses that first-timers must strive to progress, so they take the largest strides they are able to. To correct the issue, take smaller strides and land beneath the middle of your body, recommends the expert. To make sure you’re doing it in the correct form, emphasize the strength coming from your glutes and hip extension.
A 2015 study determined that a rate of 85 steps per minute is optimal.
4. Your arms cross your body
If you find yourself with your right arm going towards the left side with each stride (or the other way around), it’s not necessarily a bad thing by itself; however, this can be a sign that your torso is not steady.
If someone does not have a solid core, they will be rotating from side to side more. Fitzgerald states that you will be able to observe the rotation of their arms from right to left as well. A strong core will give your whole body a sense of balance and steadiness. Plus, it protects your internal organs. And they come in handy from time to time.
You can begin to tone your midsection with some of these abdominal workouts.
5. You set out to run 4 miles right off the bat
Take it down a notch, young Padawan.
Sari Shepphird, PhD, a sports psychologist, warns that if someone has never ran before, it is unlikely that they will be able to complete a run of 3 to 4 miles. She recommends beginning gradually by trading off 3 minutes of running with 3 minutes of walking.
The requirement for exercise to immediately be high-energy can make working out less feasible. That’s just not useful if you’re starting out. Going for a stroll can still offer a lot of advantages such as diminishing your odds of having elevated blood pressure and cholesterol, type 2 diabetes, and coronary illness.
Walking is an activity that still burns calories, so gradually increase the time and distance that you cover on foot until you hit a point when you can comfortably move up to running. When you reach that stage, the amount of benefit you receive will be significantly more noticeable.
6. Your breathing is off
We know: There’s a lot to think about. However, paying attention to one’s breathing, which is usually not considered much, can aid in running greater lengths with less effort.
Research from 2013 has suggested that keeping a specific pattern when inhaling and exhaling while running can help a person to become more efficient. The researchers tested 14 participants who took a breath after every two steps, following this pattern:
- Take two steps.
- Inhale.
- Take two steps.
- Exhale.
Researchers discovered that this style of breathing cut down the difficulty of breathing and the total exhaustion of running. You do not need to think about if the breathing you do is being done through your nose or mouth. It is still not clear which type of breathing technique is most beneficial for a person when running.
7. You lift your knees too high
This problem tends to arise when cyclists commence to sprint.
She states that their quads are the primary muscles used, and that they will give their knees a high elevation. The force should originate from firm glutes and opening of the hips. Fitzgerald advises that a person’s legs should not bend at an angle greater than 45 degrees at the knee.
8. You can’t think of anything else but how heavy your legs feel
Just. So. Heavy. If you focus on how strenuous each single action is, you will probably get worn out sooner. Novice runners may be helped by something to occupy their minds while they begin to run. This might reduce their feelings of fatigue,” Shepphird says.
She recommends increasing the sound on your headphones, viewing television while running on a treadmill, or jogging with a friend. This can provide you with a distraction from the fatigue you are feeling in your legs and will help you from not giving up.
If you’re really feeling sluggish, go outside: A 2019 review shows that exercise can be more enjoyable when you are in the outdoors. The researchers recognized that the 28 experiments included in their study had a substantial risk of distortion; yet, who isn’t in admiration of trees? Take pleasure in the outdoor environment and find out if it invigorates you to carry on running.
Find your diversion and use it to power through.
9. Running is your only workout
Running is an effective form of exercise, but you still need to include strength training as part of your routine. Fitzgerald states that strengthening the muscles in your glutes and hips will help you keep good posture.
She states that it is crucial to build up those weaker parts of the body, so one can have a less hazardous run. Additionally, teaching the body to apply those muscles would help with a better performance.
A 2021 study of 25 long-distance athletes has concluded that supplementing your training with strength exercises could help to increase your running endurance. The scientists split the athletes into two sections: One group only practiced endurance exercises for 26 weeks, and the other also included strength training for the same duration.
The strength-training group experienced an improvement in their ability to use energy as fuel when running.
10. You lean too far forward
A lot of individuals end their 9-hour day of sitting at a desk by rising up and going for a jog. Sound familiar? Fitzgerald notes that running this way could result in tightened hip flexors, resulting in you leaning forward as you manage your run.
In order to repair it, add hip flexor stretches into your dynamic pre-exercise routine. Fitzgerald states that this exercise is effective in strengthening the glute muscles in the back while loosening the front of the hips.
11. You’re not drinking enough
Runner often do not consume the amount of fluids they should, as they incorrectly assume they will not lose that much and fear stomach aches from drinking too much. Consequently, they experience a lack of fluids, which can have a negative influence on their performance and overall wellbeing.
- An hour before you start your run, try to drink 16 to 24 ounces of water or other non-caffeinated fluid. Stop drinking at that point so you can prevent having to stop to go to the bathroom during your run. To make sure you’re hydrated before you start running, you can drink another 4 to 8 ounces right before you start.
- Use your thirst as your guide for when to drink during your runs. This varies on the conditions but, in general, runners running faster than 8:00/mile pace should take in 6 to 8 ounces of fluid every 20 minutes and those running slower should consume 4 to 6 ounces every 20 minutes. During longer workouts (90 minutes or more), some of your fluid intakes should include a sports drink (like Gatorade) to replace lost sodium and other minerals (electrolytes).
- Don’t forget to rehydrate with water or a sports drink after your run. If your urine is dark yellow after your run, you need to keep rehydrating. It should be a light lemonade color.
12. You’re wearing the wrong clothes
Runners can be vulnerable to discomfort and sickness if their choice of clothing does not match the weather conditions, either being inappropriate for the climate or not being sufficient or too much.
Wearing the right type of fabrics is essential. Athletes should wear clothes made of specialized fabrics like DryFit, Thinsulate, Thermax, CoolMax, polypropylene, or silk. This will draw the perspiration off of your physique, preserving you dry.
It is essential to ensure that the piece of clothing closest to your skin is not made of cotton. Once it is dampened, it will continue to be wet, which can be uncomfortable when it is hot out and risky when it is cold.
Cotton clothing can make chafing more likely to occur on your skin.
In the winter, make sure that you don’t overdress. When considering what clothes to wear for running, you should dress for a temperature 15 to 20 degrees F higher than the actual temperature since your body heat will rise once you begin running. In warmer weather, stick to loose, light-colored clothes.
13. You’re overtraining
Some runners who are preparing for a certain race or striving to reach a certain objective may exert too much effort, cover too many miles, and not provide the necessary rest intervals. They believe that exercising daily will help them become more fit and quicker. The most common source of harm and exhaustion for runners is conducting too much exercise.8
It is essential to incorporate relaxation and recuperation into one’s training in order to prevent overtraining.
- Increase mileage gradually.
- Give yourself periodic “rest weeks” by dropping your mileage by 50% every fourth week.
- After a hard run, take a day off. Rest days are important for your recovery and performance.
- Add some cross-training activities to your schedule. Doing activities other than running prevents boredom, works different muscles, and can give your running muscles and joints a break.
14. You’re not fueling properly
Many rookie runners fail to acknowledge the significance of consuming a healthy diet, both in terms of improving their running performance and their overall wellness. The food you consume before, during, and after your runs greatly influences your performance and recovery.
It is suggested that you should consume a light snack or meal approximately 1.5 to 2 hours prior to doing your running exercise. Opt for something with a lot of carbs and less fat, fiber, and protein. Examples of nice snacks to consume before a workout could be a bagel spread with peanut butter, a banana, an energy bar or a bowl of cereal with a cup of milk. Steer clear of foods that are affluent, high in fiber and loaded with fat to dodge any digestive problems.
If you’re exercising for longer than 90 minutes, you will have to replenish the energy being expended. You can get the necessary carbohydrates on the go through the consumption of sports drinks and foods that can be quickly digested, including energy gels, protein bars, and even special sports jelly beans made specifically for long distance running.
Consume 100 calories after the initial hour of running, then have another 100 calories every 40 to 45 minutes afterwards.
Replenish energy as quickly as possible after a workout. Research demonstrates that muscle will best rebuild its glycogen (saved sugar) stores in the first 30 minutes subsequent to working out. Eating shortly after exercising can help keep your muscles from becoming tight and tender.
It’s advisable to mostly have carbohydrates in your diet, but don’t forget about taking in some protein as well. A general guideline for snacks or meals after exercise is to aim for a 1:3 ratio of protein to carbohydrates. Some examples of good food to have after a run are a PB&J sandwich, a fruit and yogurt shake, and chocolate milk.
Don’t follow a low-carb diet when training. Carbohydrates are the primary energy source needed in a runner’s diet, so it’s important to include them in your eating plan.
Takeaway
We repeat exercise to become more proficient instead of just attempting it once.
It is crucial to be mindful of the minutiae like what one is putting on, the manner in which one is taking breaths, and the psychological state associated with running. This will enable you to gain the highest benefits from running and lower the likelihood of getting hurt.
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