Hello everyone, and welcome to our channel. Today, we are here to discuss the common running mistakes that most of you are making unknowingly. Running is fun, but when done in the wrong way can cause trouble. It’s not like you get your joggers on and just start running. It’s something more than that. And today, we’re going to discuss the right way of doing it.
Everyone makes blunders while running during training and competitions. This happens a lot when you first start running, in particular. It’s very important to understand what these running errors are and how to correct them because they can result in injuries and other issues.
Warming Up the Wrong Way
Number one on our list is the wrong way of warming up. It’s controversial whether you should stretch before or after a run. You can do both, according to the majority of experts, but if you stretch before a run, it should be dynamic rather than static. So, what do we mean by static and dynamic stretching? In static stretching, you maintain a position, such as touching your toes, for a predetermined amount of time. When you stretch dynamically, you move quickly and actively, such as by raising your knees. Well, since your muscles aren’t warmed up before a run, static stretching might harm them, and therefore it is not recommended.
But this surely does not imply that you can just take off without warming up. Instead, you might want to include some dynamic stretches and workouts. And if not, you can try. Some people prefer to warm up by running or walking more slowly for 5 to 10 minutes.
The key here is finding what works for you, but make sure to move your body in some way before starting your run. And make sure you cool down afterward with a slower run or walk and static stretching. Where warmup is important, cooling down is also a very necessary part of the workout.
Covering Too Much Mileage in Less Time
The second big mistake is trying to cover more in less time. Whether you’re a novice runner, recovering from an injury, or preparing for a new race, it might be tempting to have unrealistic expectations for your mileage. Nevertheless, you must be careful with your mileage because overloading your body is a surefire way to become hurt.
Whether you’re a beginner or a seasoned athlete, think about having a decreased mileage speed after every three to four weeks. These are referred to as „down weeks,“ during which your distance drops by 15% to 20% from what it was previously. Down weeks are beneficial since continuously increasing mileage might result in burnout.
Ignoring Your Injuries
Thirdly, ignoring an injury is one of the worst mistakes one can make. Of course, you’ll have some aches and pains that pass after a few days, but if they persist, you should seek physical therapy immediately. You might need long-term treatment if it turns out to be something more serious. Additionally, you might find yourself unable to run for a few months.
Another thing you can do is get a gait analysis done. The physical therapist will examine your running form to identify any physical flaws. Many injuries occur as a result of poor form or an imbalance in your body’s strength.
Wearing the Wrong Shoes
Another mistake that new runners frequently make is to simply begin running in any old pair of sneakers, which frequently aren’t designed for running or are pretty worn out. The appropriate running shoes can significantly alter your runs and aid in injury prevention. So, get your shoe fitting done at a running store.
It is advised that you change your shoes every 300–500 miles after you have the perfect pair. Over time, the thread deteriorates, and the cushioning loses its responsiveness. The feet start to suffer after a few miles, and the shoes start to feel less springy, making you realize that it’s time to replace them.
Over Striding
Over striding, or placing your foot first and far in front of your center of gravity, is one of the most frequent running form errors that can result in injury. Some runners believe that taking longer strides will increase their running speed or efficiency, but this is untrue. Overstriding is inefficient since it results in breaking with each footfall and may result in ailments like shin splints.
So, here’s how you can improve it. Make sure your feet are not lunging forward. The importance of this increases when jogging downhill. With each step, keep your attention on bringing your foot directly underneath your body at mid-sole. Maintaining a short, close-to-the-ground stride requires a quick, low arm swing. As though you were walking on hot coals, make sure your steps are rapid and light.
Losing Control of Hills
Some people tend to lean way too far forward, over stride and lose control when running downhill. That type of inappropriate running downhill can result in serious injuries.
Leaning slightly forward and moving with short, fast strides is the greatest technique to move quickly downhill. Therefore, don’t try to break yourself by leaning back. Try to maintain your hips underneath you and your shoulders slightly in front of you. Despite the temptation to over stride, try to avoid taking large leaping strides to lessen the impact on your legs and prevent overstressing your joints.
Not Breathing Properly
Seventh on our list is the way of breathing. Some runners are unsure about their proper breathing techniques while moving. Their respiration becomes abnormally shallow, which might result in side stitches.
So, when you’re just starting out, try to run at a pace that allows you to breathe easily. To determine whether your pace is appropriate, use the „talk test.“ You ought to be able to speak in complete phrases without panting. Also referred to as „conversational pace,“
When you’re jogging, remember to breathe in through your mouth as well as your nose. Your nose cannot provide enough oxygen for your muscles to continue moving. In order to inhale more oxygen, mouth breathing is necessary.
You should also make an effort to breathe more deeply from your abdomen rather than your chest, which is excessively shallow. You can inhale more oxygen by breathing deeply in your abdomen, which can also aid in avoiding side stitches.
Also, try removing more carbon dioxide by exhaling fully through your mouth, which will also enable you to inhale more deeply.
But, if you’re having trouble breathing, slow down or take a walk. If you feel a side stitch coming on, it usually means you’re not breathing properly. If you relax and slow the pace, breathing problems often take care of themselves. Don’t stress about it, as stress will just lead to shallow breathing.
Wearing the Wrong Clothes
Next, we have clothing issues. Some runners dress inappropriately, either too much or too little for the weather, which makes them uncomfortable and puts them at risk for illnesses brought on by the heat or the cold.
So, wearing the appropriate clothes is very important. Technical fabrics like DryFit, Thinsulate, Thermax, CoolMax, polypropylene, or silk are best for runners. This will help you stay dry by wicking sweat from your body.
It’s crucial to ensure sure the layer closest to your body doesn’t include any cotton. If it gets wet, it will stay wet, which can be both uncomfortable and dangerous depending on the season.
Wearing cotton increases the likelihood that your skin will get irritated. Make sure you don’t overdress in the winter. When choosing what to wear, you should add 15 to 20 degrees F to account for how much you’ll warm up after you start running. Always wear airy, light-colored clothing when the temperature is warmer.
Bad Upper Body Postures
Some runners have a habit of side-to-side arm swings, which increases their propensity to slump and breathe less effectively. Particularly as they become tired, some beginners have a propensity to hold their hands quite close to their chest. By holding your arms in that position, you’ll actually become exhausted and start to experience tightness and stress in your shoulders and neck.
So, make an effort to keep your hands at or just below waist level, barely touching your hip. Your elbows should be at your sides, and your arms should be at a 90-degree angle. Your arms should swing back and forth by rotating them at the shoulder rather than the elbow. Maintaining an upright, straight posture will really help you.
Not Eating Properly
Lastly, the diet. Many new runners undervalue the impact of diet on their ability to run as well as their general health. Your performance and recuperation are greatly impacted by what and when you consume before, during, and after your runs.
So, try to have a small snack or lunch between 1 1/2 and 2 hours prior to going for a run. Select a dish that contains more carbohydrates and less fat, fiber, and protein. Pre-workout foods that are effective include a banana, an energy bar, and a bagel with peanut butter, as well as a bowl of cold cereal and a cup of milk. Avoid rich, high-fiber, and high-fat foods to prevent your stomach from getting upset.