Running is the first choice for people who don’t like to work out indoors within the confines of a gym. But running for beginners can be challenging as most novice runners make some mistakes at some point during their training and racing. Read on to find out if you are making any following running mistakes and how you can avoid injuries and other issues.
1. Not Doing Warm-up or Stretching
One of the most common running mistakes is not giving time to for warm-up or stretching. Insufficient or no stretching before running can lead you to several injuries which include muscle pulls, shin splits and plantar fasciitis. In order to avoid these injuries first do warm-up and then stretching.
2. Wearing Wrong Footwear
Many people run wearing the same pair of shoes for years. Runners should buy new shoes for approximately every 200 Kilometres they cover, as the loss of cushion could lead to injuries. Another important aspect you should keep in mind while buying shoes is the correct size. If possible look for those shops in your city which offer a foot analysis, so that you could go through prior to buying shoe.
3. Starting Out Too Fast
Most novice runners run too fast in the beginning of the session. It’s great to be enthusiastic but there is one disadvantage. Doing this not only absorbs you out of energy but also makes you prone to running injuries like runner’s knee and shin splints. The right way of running is to begin walking and then gradually proceed to running. “Run slow to run fast” is a mantra that many novice runners should be aware of. Note: Increase your mileage gradually, preferable on a weekly basis.
4. Dehydration
Many people are under the false impression that running in the sun causes dehydration. You should also know that running in cold weather can also cause dehydration. Running for beginners can be very tiring if they are dehydrated. So pump yourself up before running because water acts as lubricant for muscles and joints. Drink approximately 250 ml water about 30 minutes before running and similar amount after running for 30 minutes.
5. No Cross-Training
Doing nothing else but running—even if you are running for the race can put you at risk of gettin injuries. Most beginners only run and don’t do cross training. Cross training means doing exercises other than running such as pilates, yoga, biking, CrossFit and Gym. Cross training strengthens your muscles which prevent muscular imbalance issues that can lead to common injuries. Besides this, cross training will also make you a fast and a strong runner.
6. Lack of Variety
Running at the same pace and not adding variety to your running recipe is another mistake novice runners make. Running the same type of run over and over again will lead to boredom and your body will be used to it. So keep challenging yourself to get maximum benefits from running. Long slow runs, speed and interval training and hill training are essential ingredients which must be in the running recipe of a beginner.
7. Running Through the Pain
We know it’s very boring for a runner to wait for the pain to get healed. But if you run through the pain, you risk setting running injuries. And doing so can worse your pain and it may take even longer to recover. Running is the first choice of people who don’t like to work out indoors within the confines of a gym. But running for beginners can be challenging as most novice runners make some mistakes at some point during their training and racing. Read on to find out if you are making any following running mistakes and how you can avoid injuries and other issues.
1. Not Doing Warm-up or Stretching
One of the most common running mistakes is not giving time to yourself for warm-up or stretching. Insufficient or no stretching before running can lead you to several injuries which includes muscle pulls, shin splits and plantar fasciitis. In order to avoid these injuries first do warm-up and then stretching.
2. Wearing Wrong Footwear
Many people run wearing the same pair of shoes for years. Runners should buy new shoes for approximately every 200 Kilometers they cover, as the loss of cushion could lead to injuries. Another important aspects you should keep in mind while buying shoes is the correct size. If possible look for those shops in your city which offer a foot analysis, so that you could go through prior to buying shoe.
3. Starting Out Too Fast
Most novice runners run too fast , too soon by getting over enthusiastic about running. It’s great to be enthusiastic but there is overload. Doing this not only absorbs you out of energy but also makes you prone to running injuries like runner’s knee and shin splints. The right way of running is to begin walking and then gradually proceed to running. “Run slow to run fast” is a mantra that many novice runners should be aware of. Note: Increase your mileage gradually, preferable on a weekly basis.
4. Dehydration
Many people are under the false impression that only running in the sun causes dehydration. You should also know that running in cold weather can also cause dehydration. Running for beginners can be very tiring if they will be dehydrated. So pump yourself up before running as the water acts as lubricant for muscles and joints. Drink approximately 250 ml water about 30 minutes before running and similar amount after running for 30 minutes.
5. Not Cross-Training
Doing nothing else but running—even if you are running for the race can put you at risk of running injuries. Most beginners only run and don’t do cross training. Cross training means doing exercises other than running such as pilates, yoga, biking, CrossFit and Gym. Cross training strengthens your muscles which prevent muscular imbalance issues that can lead to common injuries. Besides this, cross training will also make you a fast and a strong runner.
6. Lack of Variety
Running at the same pace and not adding variety to your running recipe is another mistake novice runners make. Running the same type of run over and over again will lead to boredom and your body will be used to it. So keep challenging yourself to get maximum benefits from running. Long slow runs, Speed and interval training and hill training are essential ingredients which must be in the running recipe of a beginner.
7. Running Through the Pain
We know it’s very boring for a runner to wait for pain to get healed. But if you run through the pain, you risk setting running injuries. And doing so can worse your pain and it may take even longer to recover. Running for beginners or for anyone can be painful if they are going through any injury. So, it’s better to wait until you get completely fit.
8. Stop Running
This is the worst mistake a runner can make. If you have missed your run for a week then it’s surprising how quickly your body get used to not running. Stopping running is not a fix as it has many benefits. It aids in weight loss, toning the legs, relieving stress, etc. The fix for this is to start running again. If you are facing lack of motivation then start running with your friend or change up your route.
So, these were some running tips for beginners and the most common running mistakes that they should avoid.
