Serious Mistakes You Shouldn't Make When Running

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 cause injuries and other execution problems, it is important to know what they are and how you can fix them.

Many beginning runners underestimate the importance of nutrition, both for their performance and for their overall health. What and when you eat before, during and after races has a great effect on your performance and recovery.

This are serious Mistakes You Shouldn't Make When Running.

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.

Doing very, very soon

The problem: Many runners, especially those new to running, make the "terrible" mistake. They are so excited and enthusiastic about the race that they do a lot of kilometers, too fast, too soon. They start by signing up for many races, without stopping to rest and recover.

They mistakenly think that "more is better" when it comes to running. As a result, they often start to develop common overuse injuries, such as leg cramps, runner's knee, or ITB syndrome. In some cases, they can burn out quickly and lose interest in running.

The fix: Be more conservative than you think you need to be about the frequency, duration, and amount of execution, especially early in your development. Increase your mileage gradually, no more than 10% per week. If you are new to running or coming off a long break, start walking first and then progress to a running / walking program.

Pay attention to aches and pains. If the pain worsens while running, it is a warning sign that you should stop. Listen to your body for warning signs of injury and know when not to run in pain.

Take at least one full day off each week. Don't skip rest days - they're important to your injury prevention and recovery efforts. Your muscles develop and repair themselves during your rest days. So if you run every day, you won't gain much strength and your risk of injury increases.

Overtaking

The problem: One of the most common form mistakes that cause injury is doing an excessive somersault or landing on the heel with the foot in front of the body's center of gravity.

Some runners assume that a longer stride will improve their running speed or efficiency, but this is not the case. Going beyond movement wastes energy, as it means that you are breaking with every strike of your foot. It can also cause injuries such as leg pain.

The solution: make sure you don't step forward with your feet. This is especially important when running downhill. Focus on landing in the middle of the sole, with the foot directly under the body with each step.

A short, low swing of the arm is key to keeping your stride short and close to the ground. Try to keep your steps light and fast, as if you are stepping on hot coals.

We hope you enjoy watching this video about Serious Mistakes You Shouldn't Make When Running

Source: Global Triathlon Network

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