5 Common Running Mistakes to Avoid

Running mistakes happen to everyone at some point during training and running. This is especially common when you are just starting to run. Since these execution errors can lead to injuries and other execution problems, it is important to know what they are and how you can fix them.

Wearing the Wrong Shoes

The Problem: Wearing old running shoes or the wrong type of running shoe for your foot and running style can cause running injuries.

The solution: go to a specialty running store, where experienced salespeople can assess your running style and foot type.

When they determine if you are a pronator, an overpronator, or a neutral runner, they will make shoe recommendations. Once you get the right pair of running shoes, be sure to replace them every 300 to 350 miles, as loss of cushioning can cause injury.

Halfway through the life of your shoes, you may want to buy another pair to run in your races. Your running shoes will last longer when you let them unzip and dry between workouts, and having a new pair for reference will help you notice when your older ones are ready to change.

Not Drinking Enough

The problem: Many runners underestimate the amount of fluid they lose during races and don't drink enough because they are concerned about lateral points. As a result, they become dehydrated, which can be detrimental to performance and health.

The fix: runners need to pay attention to what and how much they drink before, during and after exercise.

An hour before you start running, try to drink 16 to 24 ounces of water or other caffeine-free liquid. Stop drinking at this point so you don't have to stop to go to the bathroom while you run. To make sure you're hydrated before you start running, you can drink another 4 to 8 ounces just before you start.

Use your thirst as a guide to know when to drink during races. This varies by conditions, but in general, runners who run more than 20 hrs / mile should consume 6 to 8 ounces of fluid every 20 minutes and those who run slower should consume 4 to 6 ounces every 20 minutes.

During longer workouts (90 minutes or more), some of your fluids should include a sports drink (such as Gatorade) to replace lost sodium and other minerals (electrolytes). Don't forget to rehydrate with water or a sports drink after running. If your urine turns dark yellow after your run, you will need to continue rehydrating. It should be a light lemonade color.

Wearing the Wrong Clothes

The problem: Some runners wear the wrong type or wear too much or too little clothing for the weather, making them uncomfortable and at risk for heat and cold-related illnesses.

The solution: using the right type of fabric is essential. Runners should stick to technical fabrics like DryFit, Thinsulate, Thermax, CoolMax, polypropylene or silk. This will wick sweat away from your body and keep you dry.

It is very important not to use cotton for the layer closest to your body. Once wet, it will stay wet, which can be uncomfortable in hot climates and dangerous in colder climates.

In winter, be sure not to overdress. You should add 15-20 degrees F to the temperature when determining what clothes to wear; This is how much you will warm up when you start running. In hot weather, wear loose-fitting, light-colored clothing.

Overtraining

The problem: Some runners who are training for specific races or goals run too much, run too many miles, and don't allow adequate recovery time. They assume that running every day will help them get fitter and faster. Overtraining is the leading cause of injury and burnout in runners.

The Fix: To avoid overtraining, it's important to incorporate rest and recovery into your training.

  • Increase the mileage gradually.
  • Give yourself periodic "weeks off" by reducing your mileage by 50% every four weeks.
  • After a tough race, take a day off. Rest days are important to your recovery and performance.
  • Add some cross training activities to your schedule. Doing other activities besides running prevents boredom, exercises different muscles, and can give your muscles and joints a break from running.

Not Breathing Properly

The problem: some runners aren't sure how to breathe while running. They begin to breathe very shallowly, which can lead to lateral stitches.

The Solution: As a beginner, try to run at a pace where you can breathe easily. Use the "chat test" to find out if your pace is right. You should be able to speak in complete sentences without shortness of breath. This is also known as "rhythm of conversation".

  • Be sure to breathe through both your mouth and nose when running. Your muscles need oxygen to keep moving, and your nose just can't manage enough. You need to breathe through your mouth to get more oxygen.
  • You should also breathe more from your diaphragm or abdomen, not from your chest; this is very superficial. Deep belly breathing allows you to breathe in more air, which can also help prevent side stitches.
  • Breathe out through your mouth and try to focus on the full exhale, which will remove more carbon dioxide and also help you breathe in more deeply. Slow down or walk if you are out of breath.

If you feel a lateral point approaching, it usually means that you are not breathing properly. If you relax and slow down, your breathing problems usually resolve. Don't worry about it, as this usually leads to shallow breathing.

Enjoy Watching This Video About Running

Source:Global Triathlon Network

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