Starting A Running Routine
Running is a popular exercise and a great way to get in shape, but it’s important to avoid common mistakes that can lead to injuries and setbacks. These mistakes can be easily avoided with proper preparation, technique, and mindset.
Running Mistake 1: Skipping warm-ups & cool-downs
One of the biggest running mistakes is skipping our warm-up and cool-down routines. I get it! If I sike myself up enough to get out the door, the last thing I want to do is lose momentum with a slow warm-up. Then after the workout, I can’t get to a shower fast enough, so don’t talk to me about stretching.
However, a proper warm-up should last five to ten minutes and include dynamic stretches and exercises to get the heart rate up and loosen up the muscles. A cool-down should also last five to ten minutes and should include static stretching. This will help relax the muscles and prevent soreness.
Running Mistake 2: Wearing the wrong shoes
Wearing the right shoes is important for preventing injuries and increasing performance. Shoes that are too small or too big can cause blisters, while shoes without enough support can lead to knee, ankle, and foot injuries. It’s important to choose running shoes that fit properly and have enough support for your body type and running style.
Running Mistake 3: Starting too fast
Starting too fast is a common mistake that many runners make. It’s important to start at a comfortable pace and gradually increase your speed. Starting too fast can lead to muscle fatigue and burnout, which can make it difficult to finish your run.
Running Mistake 4: Under-training
Trying to run a distance without adequately training is a big mistake and could get you injured. New runners may try this preparing for a race or on race day. If you haven’t run a certain distance before you won’t know what you muscles will feel like or what its like taking in fluids or other nutrition. If you haven’t trained enough, but want to run the race anyway, don’t beat yourself up. We’ve all done it. In this situation I recommend listening to your body and don’t worry about time.
Running Mistake 5: Overtraining
Overtraining is a common mistake that can result in injuries and burnout. It’s important to give your body time to rest and recover, especially after long or intense runs. It’s also important to listen to your body and avoid pushing yourself too hard, too fast.
Running Mistake 6: Poor technique
Running with poor technique can lead to injuries and hinder your performance. Proper technique involves keeping your arms bent at a 90-degree angle, keeping your shoulders relaxed, and landing on the middle of your foot. It’s important to focus on your form and make adjustments as needed.
Running Mistake 7: Not fueling properly
Fueling your body before and after your run is important for energy and recovery. It’s important to eat a healthy and balanced meal before and after your run to stay hydrated throughout. Eating unhealthy foods or skipping meals can lead to fatigue and slow recovery times.
Running Mistake 8: Not stretching or foam rolling
Stretching and foam rolling are two of the best things you can do for yourself as a runner. Making time in your routine, before and after running, can help to keep you loose. No one wants to run with stiff muscles. Running with tight muscles is a recipe for injury and could set you back in your training. Stretching is the most inexpensive way to loosen tight muscles. Foam rolling would be next on the list depending on the type of roller you get. In recent years massage guns have become popular. If you have the cash, you can book yourself a massage or see a physical therapist.
Running Mistake 9: Not cross training or weight lifting
When you begin to run, you don’t just want loose muscles, you also want strong muscles. Weak muscles can cause just as much damage as tight ones. Most running coaches recommend adding low impact activities into your routine. Consider doing things like yoga, rowing, biking, pilates, and swimming. It’s just important to pick an activity you enjoy. That way you have more fun reaching your running goals faster.
Running Mistake 10: Not resting on rest days
Sometimes the best thing you can do to become a runner, is not running. Allowing your body to recover is essential to getting back. Not running allows your muscles build and be ready for the next run. I must say its my favorite day of my running routine.
Conclusion:
We’ve all done some of these thing. However, avoiding these common running mistakes can help you stay injury-free and improve your overall performance. By following these tips and focusing on proper preparation and technique, you can enjoy the benefits of running for years to come.
