Running has not lost its popularity over the years and is still one of the most popular sports.
And everyone, from beginners to athletes, before going for a run, does not think about the fact that running is considered one of the most traumatic types of training.
This article lists common mistakes runners make that you should avoid after reading.
Warm-up
Warming up is a mandatory part of any workout. It will prepare your muscles for the load, and they will not hurt much after the workout.
First, you need to "wake up" the muscles (stretching, bending) and then do a dynamic warm-up - 10-15 minutes of squats and running in place. After such preparation, you can confidently begin the main workout.
Hitch
The cool-down is no less important, as it is responsible for the time it takes for muscles to recover.
Stretching and walking are the best cool-down exercises for both beginners and experts.
Running too fast
Starting too fast is the most common mistake beginners make. It only leads to hatred towards running and irritability.
This method will not achieve any results. The consequences may also include injuries (an unsuccessfully twisted leg, too much pressure on the knee joint). This can be avoided with a heart rate monitor.
This way you can control the load of running and intelligently increase the effectiveness of your training.
Bad sneakers
There are many options of running shoes on display, but not all of them will fit.
Here are the main criteria for shoes that will help reduce pressure on your knees and make running enjoyable:
- there is a difference between the heel and the front part of the sole, and it should not be more than 1 cm. Otherwise, the heel can bend too much and running will become uncomfortable;
- sneakers should have small protrusions on the sides of the shoe, so they will support the foot from all sides;
- the sole is not too soft, otherwise the foot will feel the ground and the point of such shoes will be lost;
- The sole is not thin, because it is intended for professionals and running half marathons and marathons (long distances 15-60 km).
Pre-Workout Food
It is advisable to eat 1-2 hours before running. If you do not take this into account, then when running, the right side will start to prick unpleasantly. This will make breathing difficult and will simply interfere with training.
At the same time, it is important to have breakfast before your morning run. This will help avoid stress and discomfort in the body after waking up.
Running technique
As in any sport, running has a certain technique.
For example, it is important to land on the entire foot, since landing on the back of the foot is dangerous, in this case the load on the knee and hip joints is too hard. Running on the toes loads the calves. It is unlikely to help the runner: when the muscles are clamped, they begin to hurt - this will be distracting.
Running on a treadmill
The treadmill will not affect your health in any way, but it will greatly affect your running technique. After running on the treadmill, unnecessary jumps and leg movements are immediately noticeable.
However, if there is no opportunity to run outside, there is no need to remove the path.
Running when tired
Lack of sleep, hunger, hangover, just tiredness - you shouldn't run after that. The body won't accept running for results after that. It's better to skip the race altogether and just get some sleep or go for a walk.
Other rules
Incorrect body position while running can cause rapid fatigue and pain in the muscles of the neck, spine, etc.
To prevent this from happening, here are some practical tips:
- Distribute your breathing in this way: 2 steps – 1 exhale, 2 steps – 1 inhale;
- Direct your eyes to the horizon line. In this position, your neck will not become numb;
- Keep your back straight. Slouching won't help;
- Move your arms actively. They should be bent at the elbow and move proportionally to the movements of your legs (right leg – left arm, and vice versa).
Conclusion
Motivation often has the greatest impact on the result. If it was there at first and then calmed down, that's not good. Let sports clothes make you happy, people you can run with, and, at worst, you can just brag, "Look, I'm an athlete! I run, I don't quit...".
Previously, we talked about what you need to eat for healthy and strong nails.
