Running is a simple activity which every one picks to perform as a fitness workout easily. You start running program as you know it as just going out and running on regular basis. While running is a simple activity, it can also lead to different problems.
Like any sport, running has its fair share of common mistakes that many take for granted. Hey, come on, it's just running, right? I mean, people have been doing this since just after they learned to walk, in most cases. It can't be that hard! But it hurts to breathe, your muscles ache, and your joints are screaming in pain. The beautiful day has turned bleak, the sun that had been shedding rays of joy on you only moments before now glares down, sending salty sweat into your burning eyes. Maybe there's more to this running business after all. Here are some common mistake that runners make:
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Footwear and Clothing: Most people know that proper running shoes and breathable clothing should be used by anybody who is serious about taking up running or making running part of their exercise routine. Top quality footwear and clothing can be quite expensive but there are some good budget versions on the market and the beginner is advised to shop around and find quality budget clothing over poorer quality materials. It is especially important to find good, comfortable footwear that is right for the individual. Footwear should be replaced regularly so that it still retains its maximum protection safeguarding the runner from injury.
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Dehydration and Diet: At the fundamental level of any fitness regime is the correct diet. Correct diet can make up around 40% of the overall long term physical performance so it is unwise not to take this into calculation. It is important not to eat for up to an hour before exercise in order to avoid stitches and cramps but it is also important to take in the right types of carbohydrates prior to exercise. A light snack consisting of foods such as oats or nuts an hour before going running will provide the body with slow releasing energy ideal for body fuel, whole wheat pasta is great too. After running it is important to ensure that a sufficient amount of protein is taken in so that the body is able to rebuild and recover from the exercise properly. As ever water should be taken at regular intervals before, during and after exercise in order to avoid the dreaded dehydration.
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Not warming up and stretching: It is a common sight for those fresh to running to see them bounding out of the house without first preparing efficiently for exercise only to see them gasping for breath or suffering from cramps or stitches later. Warming up properly, stretching and getting the body ready for exercise should not be something which is taken for granted or that is cut short. In people's eagerness to take to the road the warm up exercise is often neglected by inexperienced runners while the more experienced runners will always take their time stretching and loosing up the muscles for exercise. It should be a regular habit to warm up and to follow a certain procedure before even thinking of leaving the house, this especially applies to runs in cold weather. Stretching will help you maintain flexibility and aid in the prevention of injuries. Make sure to stretch muscles after they are warmed up.
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Breaking the ten percent rule: The "ten percent rule" has to do with the distance of your weekly long run and states that you should not increase your mileage more than ten percent over the longest distance run in the past week. For instance, if your longest run was 5 km last week, your longest run this week should probably not be longer than 5.5 km.
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Improper Pace and Posture: An overall comfortable but consistently challenging pace is what those new to running should be striving to achieve, finding the balance between too much and too little. Maintaining the correct posture during exercise, namely not raising the arms too high and maintaining a balanced stride is the optimum goal. It is important not to over stride as this wastes energy and increases the strain placed on the foot increasing the chances of injury. A comfortable pace and posture should be maintained along with a steady and familiar rhythm, this way the runner can then get to know their body's limitations and work within their own margins so they are able to strive towards their own targets and long term goals.
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Disregard your running surfaces: Running on asphalt daily can take a toll on your body, and concrete is even harder. Varying your running routes to include gravel or grassy trails will help you avoid overuse injuries associated with running on hard surfaces.
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Not cross training: Cross training (swimming, cycling, weight training) allows runners to use muscles that do not get worked during runs, which helps prevent muscle imbalances runners can develop.
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Not listening to your body: Most runners end up with one type of injury or another. Many mistakes are made when runners attempt running again too soon after an injury. Learn to listen to your body and rest when necessary. Two weeks resting from an injury is much better than having to take months off later when the injury does not heal or becomes worse.
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Running on unfamiliar routes: Running in unfamiliar territory can be an adventure, but can also be dangerous. If running somewhere different, make sure to know where you are going before leaving for a run lest you end up lost or in a bad part of the town. Also make sure to let someone know where you are going and what time you expect to return.
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Not having fun: What's the point of doing anything if it's not fun? When you start feeling like your running is more like work than play, you may need to back off a bit. Don't try to run through it. Try taking a day off. Sometimes a mini-break is all you need to re-energize your running.
Mistakes in life are inevitable, but being aware of common running mistakes is critical is trying to avoid them. Steering clear of these will enable you to even further enjoy your path to health and fitness.
