Starting to run, you might make some mistakes, Today in this article, we look at some of the most common ones And we’ll show you the fixes. Running helps with losing weight a lot in a healthy way, And these mistakes can cause many injuries.
First mistake: Wearing the wrong shoes
Wearing old or bad running shoes can cause a lot of foot pain and even injuries sometimes, so the fix is to go to a sports gear store There are sales reps who recommend the right shoes for your level, the distance you run, and you should change them regularly because some types' insoles wear out.
The second mistake: Using up your energy too fast
The enthusiastic start might be a mistake because they cover many miles quickly at first and don’t take the rest they’re supposed to, but they can’t complete the set distance,because they get tired fast and also get common running injuries like shin splints and runner’s knee.
The solution is to split the distance into parts and set a time and speed for each part, and try to increase the weekly distance you finish by only 10%. Don't do more than this. Also, do some sports along with running that help you avoid injuries and strengthen your muscles.
Mistake three: overdoing foot movement
There are correct ways to move your foot on the ground when running. You should learn them before starting to run long distances. Don't push off too much with the front of your foot. Base your step more on your heel.
Mistake four: problems in the upper body
Some girls swing their arms beside them while running to breathe better, but some beginners lift their arms near their chest while running. This makes them get tired early and feel stressed. The fix is to keep your hands always relaxed and at chest level. Keep your back straight and your shoulders and neck upright.
Mistake five: running on slopes
People tend to run very fast when they find slopes But running on slopes the wrong way can cause injuries, So beginners should avoid slopes as much as possible, but if you can't avoid them, you shouldn't run on them too fast or put stress on your joints.
Mistake six: Not drinking enough water
Many girls don’t drink enough water while running and don’t realize the risks they face, like dehydration, feeling tired, dizzy, or headaches. There are some ways to help you drink water during running:
- About an hour before running, try to drink around a liter of water in small amounts, and avoid caffeine drinks so you don’t have to keep going to the bathroom. Also, you should drink about half a liter during running in small stages.
- Set reminders for yourself to drink water or run certain distances, put them on your phone to remind you so you don’t forget to drink.
- If your urine is dark yellow after running, it means you didn’t drink enough. At this point, you should drink a sports drink that will strongly and effectively hydrate your body.
Mistake seven: Wearing inappropriate clothes
Wearing too much or heavy clothes is not good for running, and it causes many beginners to feel uncomfortable, buy clothes that keep your body dry and wick sweat away, and wear a first layer of cotton to avoid allergies.
Mistake eight: Overtraining
Overtraining can cause fatigue and stop you from reaching your goals, so you need to set rest days and days with low-intensity workouts. Here are some tips to help:
- Increase distance gradually.
- Take regular rest periods.
- After a long running day, take a rest.
- Add some exercises during running time.
Ninth mistake: Speed progression
A mistake beginners make is starting too fast. There are some ways to avoid this error:
- Start the race or marathon with the right form.
- Know your limits and don't enter a marathon beyond your abilities.
Tenth mistake: Breathe correctly
There are many correct ways you can breathe while running, like:
- Make sure you breathe through your mouth and nose because your muscles need lots of oxygen during running.
- Move your diaphragm to make sure your body is getting oxygen.
- Try to take full breaths in and out.
Eleventh mistake: Nutrition
Nutrition is important for any physical activity, especially running, so try to eat a light meal about an hour and a half before running, focusing on carbs like bread or bananas, And if you run for more than 90 minutes You can drink some sports drinks while running to replace the salts you lose after exercising Try to rely a lot on protein For example: chocolate protein or Greek yogurt to help repair the muscles that got broken down.
