7 Common Running Mistakes to Avoid. At any point, most runners made errors during their preparation and running. In certain instances, we make the same errors over and over.
Yet, ideally, we learn from these errors and take action to stop repeating the same ones in the future. 7 Common Running Mistakes to Avoid.
Here are some of the most common running errors and how you can avoid running injuries and other fitness-related issues.
7 Common Running Mistakes to Avoid
1. Shoes
The problem: Wearing old running shoes or wearing the wrong type of running shoes for your foot and running style can lead to running injuries.
The Solution: Go to a specialty store where experienced salespeople will determine your running style and foot form.
When you have the right pair of running shoes, make sure you change them every 300-350 miles because the lack of cushioning will lead to injury.
About halfway into the life of your shoes, you might want to purchase another pair of shoes to rotate through your walks.
Your running shoes will last longer if you allow them to decompress and dry between workouts.
Also having a fresh pair of running shoes will help you to identify when your old shoes requires to be replaced.
2. Not Drinking Enough
The problem: A lot of runners forget how much fluid they lose during runs and don’t drink enough.
They’re concerned about side stitches. As a consequence, they suffer from dehydration, which can be harmful to their success and health.
The Solution: Athletes need to pay attention to what they drink before, after, and after exercise. Here are few basic guidelines for drinking and running:
Try to drink 1 to 2 liters of water or other non-caffeinated beverage an hour before you start off.
Stop drinking at that point, so you can avoid having to stop going to the toilet when you’re running.
Focus on your thirst when to drink during runs. In general runners running faster should take 6-8 ounces of fluid every 20 minutes.
Those running slower can consume 4-6 ounces every 20 minutes.
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 pale.
3. Too Much, Too Soon
The problem: Many times it has been observed that new runners makes terrible mistakes.
They are very excited and enthusiastic about their running and they cover up the long distance too fast and soon.
They start registering for lots of races, without taking rest to recover.
The concept behind their running is the more is better. As a result, they encounter the splints, knee syndrome injuries.
In some cases, they may get burned out quickly and lose interest in running.
The solution: You have to be more conservative than you think you need to be with how often, how long, and how much you run. Especially at the initial stages of your running practice.
Gradually increase your distance kilometers or mileage. Don’t let your weekly mileage increase by more than 10%.
In a initial stages of running or back after a break I will suggest start from walking rather then running long distances.
Never overlook your aches and pains. If the pain gets worse as you run, that’s a warning sign that you should stop.
Listen to your body carefully for any injury warning signs and know when shouldn’t run through pain.
Take rest for minimum one complete day from walking and do it every week. Never ignore your rest which is very important to proceed in the rest of the weeks.
So if you run every day, you’re not going to gain much strength and you’re increasing your risk of injury.
4. Over striding
The problem: It has been very commonly observed that most runners cause injury due to the mistake of over-striding.
Over striding is basically landing your heel first with your foot with the ground too far in front of their center of gravity, which increases shock and decreases performance.
Few people assume that a longer gap will improve their running efficiency, but definitely that’s not the case.
Over striding is the reason of loss of energy or loosing energy by every next step. This may lead to different injuries too.
The solution: Ensure that you don’t lunge forward with your feet, especially careful during running downhill.
Be careful that you should land your mid-sole with your foot directly.
Speed of running should be moderate and short, focus on low arm swing which is the key to keeping your stride short and close to the ground.
Try to keep your steps lightly and fast, as if you’re stepping ahead.
5.Going out Too Fast
The problem: I have observed many times that runners start their long-distance running too fast, which is the biggest mistake they do.
Most runners feels great during their first few miles when they run a long distance fast.
The solution: I will suggest few ways that you can avoid going out too fast:
- The best way to avoid the temptation of running too fast is deliberately run your first mile slower and constantly maintain it.
- It’s not very easy to maintain it reason, in the beginning, you will really feel more energetic, fresh.
- But constantly focus that for every second you go out too fast in the first half of your race, you could lose double that amount of time in the second half of your race.
- During your running don’t compete with your other runners. Try to make sure you’re in the correct starting position.
- Don’t start yourself with faster runners because it’s a human psychology that I want to keep up with them.
- At the start of your race keep a track of your movement on your watch. If you’re ahead of your anticipated pace, slow down. It’s not too late to make pace corrections after just one mile.
6.Bad Upper Body Form
The problem: As per observations some runners swing their arms side-to-side, this posture doesn’t helps to breathe efficiently.
Some new bie’s have a tendency to hold their hands way up by their chest, especially as they get tired very soon.
When You will hold your arms that way you will feel more tired and you’ll start to feel tightness on your shoulders and neck.
The solution: Try to keep your hands at waist level, which should be at a 90 degree angle.
You should rotate your arms at the shoulder (not at the elbow), so they’re swinging back and forth.
Posture of your body should be straight and erect. Your hands should not cross your body in half.
Your chin should be straight, and your back straight, and shoulders level. When you feel tired at the end of your run, it’s common to slump over a little, which can lead to neck, shoulder, and lower back pain.
7. Wrong Clothes
The problem: Some newbie’s runners wear the wrong types or too much tight or too little clothing as per the weather conditions.
The solution: It’s mandatory to wear the right type of clothes during running.
Runners should ensure that they wear right streteable stuffs.
It’s very important to make sure you don’t wear cotton for this layer because once it gets wet, you’ll stay wet.
Which can be uncomfortable in warmer weather and dangerous in cold weather.
Your skin is also more likely to scretch if you’re wearing cotton.
For you
Most runners have at least one story about a race when they felt so great during the first few kilometers.
I personally suggest increasing your mileage gradually. Give periodic weekly rest day. Listen carefully and understand what and how your body is responding.
Consider all points as mentioned in the above paragraphs while you are running. Mentioned few solutions for your work-outs.
