Running is one of the best and most efficient cardiovascular exercises accessible. Yet, there are numerous ways to run “wrong,” despite its seeming simplicity. Even though running appears to be a simple exercise, there is a lot to learn about it before you can perform it safely and effectively – either via research or experience.
In this tutorial, we’ll go over the most common mistakes beginning runners make — and how to avoid them.
Avoiding Common Running Mistakes
Some mistakes are only a minor annoyance, but others can be harmful. The following are some of the most critical running mistakes to avoid:
Errors in health and safety. You could injure yourself if you’re not careful. Some mistakes make you more likely to get hurt, while others put you in a dangerous scenario.
Errors in efficiency training Some errors diminish your exercise efficacy, making it more challenging to achieve your long-term goals. For example, if you work out inefficiently, you may reach a plateau too soon.
Emotional/psychological errors You can also make blunders that disrupt your psychology or cause emotional anguish, leading to a lack of motivation or other problems.
The Most Common Mistakes New Runners Make
The following are some of the most common errors made by beginning runners:
1. Trying to do too much, too soon. Suppose you had an excellent 3-mile run on Tuesday but aren’t scheduled to run again until Friday. In that case, you may try to game the system by running another 3-mile run on Wednesday. You’ll be able to make this kind of decision properly once you’ve gained expertise. However, this could be a significant blunder in the early phases of building stamina. Increasing your weekly mileage too rapidly, pushing your speed too fast in a run, and tackling distances that are above your ability can all raise your risk of injury and lengthen your recovery time.
2. Purchasing the incorrect footwear. Most runners quickly learn that their shoes are one of the most necessary equipment they own. You’ll lose speed, feel less comfortable, and be more likely to injure yourself if you wear the wrong shoes. Unfortunately, finding the right pair of running shoes isn’t always straightforward. There are numerous fantastic brands to pick from at various price points. Each person will have different requirements, such as a unique foot shape that makes ordinary shoes challenging to wear. Even so, it’s critical to do your homework and select the ideal fit for you.
3. Ignoring the need to warm up (or cooldown). It’s tempting to go right into jogging at full pace, especially if you’re looking forward to this workout, but warming up is critical if you want to avoid injury. It’s also crucial to calm down after your main run. This doesn’t have to be a lengthy or complicated activity; any effort is better than none.
4. Ignoring the importance of flexibility and stretching. Isn’t it true that becoming a better runner is all about increasing your strength and stamina? These are essential elements, but they aren’t the only ones. It’s critical to focus on your stretching and flexibility to lower your injury risk and improve as much as possible. Being more flexible will help you break through plateaus faster, reduce the risk of injury, and keep your muscles limber as they become more extensive.
5. Ignoring the importance of auxiliary muscle groups. When you run, your quadriceps and calves, as well as your hamstrings, get a lot of attention. That’s why most serious runners include resistance training in their routines, such as squats, calf raises, and other workouts to strengthen those specific muscles. However, suppose you want to maximize your efficiency. In that case, you need also focus on supplemental muscle groups that could otherwise go unnoticed. Your hips, for example, are essential for keeping your balance and moving forward. Working on your hips, foot, and even your tibialis anterior muscle in front of your shin can all be beneficial.
6. Dressing too much or too little. The way you dress can significantly impact how well you run. Naturally, comfort is essential, and some people are concerned about wind resistance. Clothing’s most crucial role, though, is to protect you from the elements. You face the danger of dehydration or hyperthermia if you overdress in the summer. You could get frostbite or other issues if you underdress in the winter. Make sure you’re appropriately dressed.
7. Buying too many accessories. When you first start running, you’ll be tempted to acquire a variety of accouterments, such as stopwatches, custom-made water bottles, and high-tech gadgets. However, it is preferable, to begin with, a minimalist approach for the most part. Only get what you need to start as a runner; this will keep you focused on your actual goals while saving you money. You have the option to upgrade later if you so desire.
8. Ignoring the need for diet. You’ll get better at running if you run a lot, but you won’t get there as quickly or as safely if you overlook the importance of nutrition. Before you go for a run, you should eat some carbs to fuel your body. To aid recovery, you should consume enough protein after your run and throughout the day. Of course, to keep healthy, you must consume enough nutrients from fruits and vegetables.
9. Eating just before going for a run. To run successfully, you need some fuel in your system, so you should eat before you go for a run, right? Certainly not. Be cautious, eat small portions of easily digestible foods, and allow at least 30 minutes before hitting the road.
10. Ignoring any general counsel. Because each runner is unique, what works may not work for another. Always be wary when taking advice intended for someone else – especially the broader public.
Running is far more complicated than it appears, particularly if you want to train for a marathon or become an exceptional sprinter. But that’s why you hire a personal trainer! Contact me today to discuss your current fitness, past experiences, and aspirations, and we’ll put together the ideal running plan to meet all of your fitness goals!