6 running mistakes and how you can avoid them
Around 621 million people regularly slip on their running shoes to go jogging. Unfortunately, most of them don’t have a trainer. But there are numerous books and info on the internet regarding how to train. Still, 6 running mistakes are widespread. Here’s how you can avoid them:
Actually, running is super healthy
Besides regular strength training, there is probably nothing healthier than regular running sessions. No medication can rival the beneficial effects of jogging. Provided that you run in a way that is good for your body. But many studies show that this is often not the case. So if you want to get the most out of running, you should avoid these 6 mistakes as much as possible:
The first mistake: You take too long steps
A mistake that not only beginners make again and again. To run faster, they lengthen their strides. This usually makes you more quickly, but it requires a lot of energy. The result is early fatigue and, not infrequently, overload, which can be accompanied by pain. If you want to run faster, you should increase your stride frequency instead.
Second mistake: You increase the distance too quickly
If you train regularly, there will be signs of adaptation. But they do take time. Here are a few essential tips:
- If you jog regularly, you should increase your running distance by a maximum of 10 percent each week.
- It is also important to listen to your body. For example, if you experience pain while running or take longer to recover from a run, it’s better to take it down a notch.
- Sleep disturbances can also indicate that the training was too intense.
- If you usually run 5 kilometers, you should not suddenly run 10 kilometers. Not even if you’ve had a great day when it’s straightforward. The body takes revenge.
Third mistake: you’re wearing the wrong shoes
There’s no question about it: buying running shoes is a science in itself. There’s a vast selection to choose from in sports stores or online. But even the best-tested shoe is not necessarily the right one for you. Even the design should not play a role. If the running shoe doesn’t suit you, problems are inevitable. You may experience Achilles tendon problems as well as muscular problems. The most important tips for buying running shoes can be found here.
Fourth mistake: You drink too much
Another common mistake when running concerns fluid intake. In the meantime, this has even become quite an annoying topic. As soon as the first drops of sweat start to flow, many people reach for a water bottle to compensate for the supposed loss of fluids. But constantly reaching for the water bottle can be a health hazard and significantly reduce performance. Read more here. And here are a few general tips:
- If you are exercising for less than an hour, it is not necessary to drink anything.
- If you usually drink during the day, it is unnecessary to refill your reservoir before a run.
Fifth mistake: Running too long when you are sober
Many runners like to go for a run before breakfast. However, a fasting run is not suitable for intensive endurance training. Because when the stomach is empty, other things are going on in the body: The glycogen stores are emptied, and the insulin level is low. Therefore the organism resorts to fat as fuel. And that is why you should know the following regarding the fasting run:
- The body can get energy from fat reserves only when there is enough oxygen available.
- That’s why you should only do fasting runs in the aerobic zone.
- Tempo runs or interval training is not recommended.
- If you have no experience with fasting runs or do them only rarely, you should not jog longer than 30 minutes.
- Only well-trained people can run for an hour or more.
Sixth mistake: you do not warm-up
Jogging is a high-impact sport and, accordingly, a strain on muscles, bones, and joints. That’s why you should start really slowly. The first five minutes serve to bring the body to operating temperature. Only then should you pick up your average running pace. Another option is to do some dynamic stretching exercises.