10 Common Running Mistakes You Should Not Repeat

Every runner makes common running mistakes in training or competition, but these mistakes are more common among runners who have just started running. Because mistakes you make in running can lead to injury or other running problems, it is important to know these mistakes and how you can avoid repeating them. If you want to start running or have just started and you are looking to have a smooth and injury-free workout, stay tuned to BingMag and read about common running mistakes.

BingMag.com 10 Common Running Mistakes You Should Not Repeat

Every runner makes common running mistakes in training or competition, but these mistakes are more common among runners who have just started running. Because mistakes you make in running can lead to injury or other running problems, it is important to know these mistakes and how you can avoid repeating them. If you want to start running or have just started and you are looking to have a smooth and injury-free workout, stay tuned to BingMag and read about common running mistakes.

1. Wearing inappropriate shoes

BingMag.com 10 Common Running Mistakes You Should Not Repeat

Problem: One of the common mistakes is not running Shoes are suitable. Wearing shoes that are not suitable for running or shoes that have been used before but are too old can cause running injuries. Of course, the wrong way of running also plays a role in causing these injuries.

Solution: By visiting reputable sports stores, you can get help from experienced salespeople who have enough information about running to help you run Evaluate and determine which shoe is most suitable for you. When people run, they put their feet on the ground in three different ways; Leaning to the left, sloping to the right and perfectly flat. Experienced and knowledgeable sellers will guide you in choosing the right shoes, taking into account this important difference.

Although it is important to provide the right shoes, the amount of use is also important because after between 500 You have run up to 600 km with these suitable shoes and you have to replace them with new shoes. After this amount of running, the sole of the shoe loses its quality and a poor quality sole can damage you. You can buy another pair of shoes after you have covered half of this distance to take turns using both shoes.

If you do not use one pair of running shoes in all the training program, Let them rest for a while and dry completely, the shoes will last longer. Having another pair of shoes will help you give old shoes a chance to get ready to run again.

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2. Exercising too much or too soon

Problem: Many novice runners make very dangerous mistakes. They are so motivated to run that they run long distances, run fast, or start running very early. Some of these runners participate in many competitions and do not have enough time to rest and recover. They follow the misconception that the more they run, the better. They are the most common. Also, in some cases, people who run too much get tired very quickly and lose interest in running.

Solution: Especially if you are just starting to run You have to decide more carefully how many sessions per week you want to practice and how far you want to run in each session. Gradually increase the distance you run. You should not increase this distance by more than 10% in a week. If you want to start running for the first time or for a long time you have not run a short distance, however, start walking. In the next step, follow a jogging-walking plan.

Pay attention to the pain. If the pain gets worse with running, this is a warning that you have to stop running. Pain is a sign that the body is alerting you to an injury. Pay attention to the body's warning signs. You need to know enough about when you can ignore the pain and keep running.

Spend at least one day a week resting and recovering. Take rest days seriously because you need them to prevent injury. During rest days, it is your muscles that work and repair and rebuild. So if you run every day, not only will your muscles not get stronger, but you will also increase your chances of getting injured.

3. Long steps

Problem: One of the most common running mistakes that can cause injury is running long steps. When running with long steps, the heel of your foot is on the ground with your foot far in front of your body. Some runners think that running at high speeds makes them run faster and better, but this is completely wrong. Because in each of these long strides your muscles have to put more pressure, running at high strides wastes energy. In addition, this type of running can cause injuries such as shin splints.

Solution: When running, do not throw your legs forward. This is especially important when running downhill. Focus on these two points: When running, the soles of your feet should be on the ground and your feet should be in line with your body in each of the steps you take. You can use short, slow swings to help you adjust your steps and take short steps. Imagine you are passing over hot coals; Try to run with short and fast steps.

4. Inadequate upper body posture

BingMag.com 10 Common Running Mistakes You Should Not Repeat

Problem: Some runners when they want to when Running swing their arms, swinging them towards their body, which makes their upper body more bent and has a negative effect on their breathing. Some novice runners tend to keep their arms up in front of their chest, especially when they are tired. By holding up your arms, you will not only get more tired, but you will also feel pressure and tension in the shoulders and neck area.

Solution: Try to bend your arms around your waist. The way you can gently touch the sides. When swinging, the arms should be raised so that they form a 90-degree angle, and the elbows should be at the sides of the body. . By following these tips, you can swing your arms back and forth.

Imagine a vertical line that divides your body into two perfectly equal parts; Hands should not cross this line when running. Keep your body perfectly straight, which means your head is forward, your back is flat, and your shoulders are level. When runners run long distances and feel tired, they usually lean forward slightly. This causes pain in the neck, shoulders and back. In this situation and when you feel that you are bent, move your chest forward.

5. Loss of control on slopes

Problem: Some people lean too far forward while running downhill and take long strides. The result of this type of downhill running is that they lose control and are more likely to be injured.

Solution: The best way to run downhill is to do a little Lean forward, take small, quick steps, and run slower. Of course, you should not bend your back. You should move your shoulders slightly forward and change your body position so that the correct position of your back does not change. Properly, the hips are in line with the body.

Although taking long steps while running downhill can be tempting for some runners, you should avoid taking these long steps, which are accompanied by a slight jump. This type of running puts a lot of pressure on the joints of the foot downhill.

6. Not consuming enough fluids

Problem: Many runners underestimate the amount of fluid they lose while running and do not drink enough fluids. One of the most common mistakes is running too often. In fact, these runners are concerned about the transient pain associated with exercise in the abdomen and flanks. The result of this misconception is that their bodies become dehydrated. Dehydration not only negatively affects athletic performance but can also be detrimental to health. Solution: Runners should be aware that before running, while running And then what and how much to drink.

  • An hour before you start running, try to drink between 500 and 700 ml of decaffeinated water or fluids. To make sure your body is hydrated enough, you can drink another 120 to 250 ml immediately before you start. Of course, you should not drink too much fluid before you start running because you will have to stop running to go to the bathroom.
  • During running, the feeling of thirst will guide you When is the time to drink? Of course, depending on the circumstances, people experience thirst at different times, but there is also a general approximate pattern. Runners who run at a speed of 1.5 km/h in 8 minutes should drink between 175 and 250 ml of fluid every 20 minutes. Runners who run at a slower pace should drink between 120 and 175 ml of fluid every 20 minutes. If you want to run longer and your workout lasts 90 minutes or more, you should drink sports drinks in addition to regular drinks. These drinks can compensate for the decrease in the level of sodium and other minerals in the body.
  • After running, you should rehydrate by consuming water or sports drinks. If the color of the urine changes to dark yellow after running, you should continue rehydration until the color of the urine changes to a light lemon.

Can tea be substituted for drinking water?

7. Wearing inappropriate clothing

BingMag.com 10 Common Running Mistakes You Should Not Repeat

Problem: Do not wear other common running mistakes Clothing is appropriate. Some runners do not take into account the weather conditions and choose inappropriate clothing. They either wear more or less than needed. Improper clothing not only makes runners uncomfortable while running, but also increases the risk of heat and cold-related illnesses.

Solution: Choose the right clothes for running The choice of fabric is also important. In the production of some sports clothes, a special technology such as drive quality or a special fiber such as tinsolite is used, which makes such clothes more efficient in absorbing moisture caused by sweating and expelling it from the body.

It is very important not to choose cotton clothes for the closest clothes to the body. When you sweat and the cotton cloth gets wet, it stays wet for a long time. Wearing wet clothes while running is annoying in hot weather and dangerous in cold weather. In addition, when wearing cotton clothing, prolonged wear and tear of the clothing with the skin can cause painful skin damage.

You should not wear too much clothing when the weather is cold. When choosing clothes for running, keep in mind that your body temperature rises when you run. When the weather is hot, you should wear loose-fitting clothes in bright colors.

8. Excessive training

Problem: Some runners who prepare for or aim for a fitness run run very fast, run long distances, and run time. Very little is considered for recovery. They think that in order to have the best performance and the most fit body, they have to run every day. Runners usually get injured or overworked due to over-training.

Solution: To avoid over-training, you need to have a specific plan for rest and recovery.

  • Gradually increase the distance.
  • After each four weeks of training, take a week off for yourself. During the rest weeks, run 50% of the allotted distances.
  • After a day of intense training, devote a day to complete rest and recovery to perform better in subsequent workouts.
  • Add exercises other than running to your workout schedule. The variety of exercises will help you not to get tired, different muscles will be strengthened and the muscles and joints involved in running will relax.

9. Breathing mistake

Problem: Some runners are not familiar with how to breathe properly while running. They breathe shallowly when running too much, which causes transient exercise-related pain in the abdomen and hips, which is a common running mistake.

Solution: If a You are a novice runner, try to run as fast as you can to breathe easily. You need to take the Conversation Test to find out if you are running at the right speed. If you have the right speed, you should be able to say sentences easily while running so that you do not feel the need to breathe after saying each word. Among runners, this good speed is also known as conversation speed, which means that if you run at this speed, you can continue the conversation.

When running, you should breathe through both your mouth and nose. Your muscles need oxygen to function, and breathing through your nose alone can not provide enough oxygen. You need to breathe through your mouth to get more oxygen.

When you run, most breaths should be from the diaphragm, or more simply, from your chest instead of your chest. Chest breathing is very shallow breathing. Deep abdominal breathing allows you to get more air, which can prevent transient exercise-related pain in the abdomen and flanks. Exhale through the mouth with full concentration and try to get more air out of the abdomen. Take your body out. In addition to allowing more carbon dioxide to be expelled, it helps you breathe more deeply.

If you feel short of breath while running, slow down or walk instead of running. If you feel pain in the abdomen and hips, it is a sign that you are not breathing properly. Of course, do not worry, if you keep calm and slow down, breathing problems will usually go away on their own.

10. Improper fueling

BingMag.com 10 Common Running Mistakes You Should Not Repeat

Problem: Many novice runners value nutrition in They underestimate the improvement of athletic performance and health. What you eat before running, during running and after what you eat has a huge impact on performance and recovery. Of course, consuming time is not ineffective either.

Solution: Try to eat a light snack 1.5 to 2 hours before you start running. For this snack, choose carbohydrate-rich foods that are low in fat, fiber and protein. Some bread with peanut butter, a banana or a cup of breakfast cereal with a cup of milk are good pre-workout snack options. Avoid heavy, high-fiber, high-fat snacks before a workout to prevent digestive problems.

If you want to run for more than 90 minutes, you need to make up for some calories. You can get the carbohydrates you need by consuming sports drinks or solid foods that are easy to digest. You need to get 100 calories after an hour of running and then another 100 calories every 40 to 45 minutes.

After training, you need to make up for lost energy as quickly as possible. Studies show that the best time to rebuild muscle glycogen stores is the first 30 minutes after exercise. If you eat the right foods during this time, you can minimize the risk of muscle aches and cramps. By following the ratio of one gram of protein to three grams of carbohydrates, you can consume the best post-workout snacks. Peanut butter sandwiches and fruit and milk smoothies, for example, are good snacks after a run.

The most important source of fuel for runners is carbohydrates. If you are a runner, you should not reduce the intake of carbohydrates in your diet.

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Avoid From the common mistakes of running, you can exercise in perfect health and enjoy this attractive and effective exercise in losing weight.

Source: Verywellfit

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