Whether you're an intermediate marathon runner or a devoted sprinter, it's easy to slip into some bad habits and make mistakes. That's a fact of the trade. In life, everybody makes mistakes, intermediate runners are no exception. In fact, mistakes are just the road-blocks you need to sidestep so you can make it into your desired destination.
As a result, here are the three most common mistakes intermediate runners make and how to avoid them:
Running Mistake #1: Bad Running Form
The proper running form is the most overlooked subject when it comes to learning how to run. Many intermediate runners mistakenly assume that the proper form only concerns the elite runner who's in the sport for the competition. But in reality, running in the improper form is one of the main causes of discomfort and injuries both while and after the run.
The Solution:
If you want to progress ahead with your running career, you definitely need to develop good running mechanics. Here are the main keys to proper running form:
- Keep your body straight all the time with slight lean forward.
- Your head must be up, your back straight, and shoulders level.
- Your arms should be bent at 90 degrees angle with your elbows at your side. Keep your hands at waist level.
- Land softly on your forefoot; landing on the heel can only lead to discomfort and pain in your feet and knees.
Running Mistake #2: No Recovery Day
Another common mistake made by intermediate runners is skipping the recovery phase — whether it's a day, a week or an extended recovery interlude. Many runners admit that running can get addictive and they can't take a little time off. To some extent, that's a true statement. However, forcing the body to perform at a high intensity level without providing it with enough time to recover and recharge its batteries, increases the likelihood of injuries and/or experiencing overtraining, hence losing the enthusiasm for the workout.
The Solution:
All runners, regardless of their physical condition level, need to get enough recovery and rest days so their bodies can adjust and adapt better to the training load. A rest day after a hard workout is mandatory. However, taking a full week rest when needed can be the exact dose your body needs. Usually, this recovery week is a must after four or five weeks of intense training. However during these recovery weeks, you could also limit your mileage by 40 to 50 percent on each run or cross-train, but limit it so that you can fully recover.
Running Mistake #3: Lack of Variety
Most runners stick to the same training programs over an extended period of time and wonder why their performance encountered a plateau and the training became less enjoyable. The surest way to get stuck in a rut with your training is surely by doing the same thing over and over again. Does this sound familiar? Monday – interval running. Thursday – tempo run with a workout buddy. Saturday – hill run. And so on for the rest of the year. Following this rigid and inflexible training strategy definitely leads to a performance plateau and being bored with the training itself.
The Solution:
Variety is the spice of life. With constant variety, you'll keep your body on the lookout and constantly adapting to greater loads of training, in addition to keeping your training enjoyable and pleasant. Therefore, next time you're about to come up with a training plan, make sure to include in as many different types of workouts and training methods. Cross-training and opting for other exercise options such as Yoga or Plyometrcis training can further assist you with enhancing your performance and preventing the boredom factor from ever happening.
