Running is not as simple as it seems. Even a small mistake can cause big injuries and fractures. Therefore, you should know things to avoid before and during training. Here is a list of all common running mistakes to avoid.
Never Commit These 5 Common Running Mistakes
Not Taking Enough Rest To Recover
Initially, you may feel excited and enthusiastic about running that you end up participating in almost all races thinking that more is better. But, this is where you lose because proper resting time is required to help your body recover.
Even if you have no injuries or not feeling tired, give rest to your muscles. And does not indulge in so many events at a time or else you would end up with severe injuries.
Listen to your body well and gradually increase your mileage during running. Initially, start with walking and then ramp up the speed.
The correct upper body form is something that most of the beginner miss out. Swinging your arms side by side or hands up to the chest is poor posture while running. This way, you will face breathing difficulty and easily get tired.
Your hands should not be above the waist level. Keep the arms at a 90 degree, head up, back straight and erect while running.
If you avoid water just because of side stitch then you would end up with other health issues. Drinking water is very crucial during running because your body loses fluid and not getting proper water will lead to serious health issues.
So, drink around 16-24 ounces of water an hour before you start running. And just before the start, drink only 4-8 ounces. Drinking during the run whenever you feel thirsty or every 20 minutes is also suggested by the experts.
You can either drink plain water or sports drink. Also, hydrate yourself after the finish. Monitoring your pee colour is a good way to know how much hydrated your body is if its dark yellow then you need to drink more water.
Do Not Overtrain Your Body
One of the common running mistakes to avoid is to stop overtraining as it makes your body susceptible to injuries even before you run. Injury and burnout are common in those runners who train too hard and do not give proper time to their body for recovering.
So, take periodic rest throughout the weeks. Gradually increase your mileage. Rest after a hard run and work on different muscles as well to make your muscles and joints stronger.
Not Eating Enough
Just like hydrating your body, feeding right nutrition to your body is also important. So, you should know what, when, and how much to eat. Eat something light that is rich in carbs but low in protein, fat, and fibre before one and a half-hour of your run.
For instance, you can eat an energy bar, banana, or drink milk as pre-workout fuel. Avoid high fat and fibre foods as they will cause distress in the stomach.
You can also have energy bars or drinks during the run if you are planning to run for more than one and a half hour. After the workout or running, eat something within 30 minutes as researchers say that eating within the first half-hour of an exercise does not cause muscle stiffness and soreness.
So, have a peanut butter sandwich, chocolate milk, or smoothie after your training session or running session.
Apart from these running mistakes, avoid wearing too old or new shoes as they can lead to injuries.