Running is a wonderful way to stay fit but many people don’t realize that there are some things you have to look out for when running. This blog will discuss 7 common mistakes runners do and how to solve them but first lets see why its important to care and fix these mistakes:
The importance of why we should avoid running mistakes:
Avoiding common running mistakes is important to prevent injuries and increase performance. Issues like poor posture and over striding can lead to injuries, not letting you train and run. By correcting these mistakes early, you can improve your running performance and enjoy a proper and more sustainable running experience.
Here are the Mistakes
Progressing Too Quickly: Many runners increase their runs intensity too rapidly, leading to injuries. It’s recommended to follow the 10% rule, which says not to increase your distance by more than 10% per week.
Warming Up Incorrectly: Failing to warm up can lead to muscle strain. Make sure to include dynamic stretches and warm-up exercises to get your body ready. Here is a link leading to the 7 best warmups to do before running: https://jadsguide.com/best-warmups-to-do-before-running
Incorrect Running Posture: Poor posture, such as hunching shoulders or looking down, can cause discomfort and more. Maintain a neutral neck position and more mentioned in the solutions below.
Wearing the Wrong Shoes: Using the wrong shoes can lead to discomfort and injuries. It’s important to choose shoes that fit well and suit your running style.
Neglecting Cross-Training: focusing on just running without caring about strength training or other exercises can lead to imbalances and injuries. Cross-training helps build overall strength.
Improper Breathing: Many runners don’t care about their breathing technique. Focus on deep, breathing to increase overall performance and more mentioned in the solutions below.
Over running: Taking long runs can lead to injuries. Aim for shorter, quicker runs to maintain a better running form and reduce impact on your joints.
Solutions to the mistakes
Progressing Too Quickly:
Follow the 10% rule by not increasing your mileage or duration by more than 10% each week. This rule helps prevent injuries and allows your body to increase its demands.
Warming Up Incorrectly:
Do dynamic stretches and warm-up exercises, such as leg swings and high knees, to prepare your muscles and joints for running. Again, you can read this blog about the benefits of warmups and more: https://jadsguide.com/best-warmups-to-do-before-running
Incorrect Running Posture:
Maintain a neutral neck position and keep your shoulders relaxed. Focus on proper alignment by looking ahead and not down, and make sure that your arms swing naturally at your sides.
Improper Breathing:
Practice rhythmic breathing techniques, such as inhaling for three steps and exhaling for two, to optimize oxygen intake and do daily meditation to improve performance.
Neglecting Cross-Training:
Focus on strength training, yoga, and more into your routine to build overall fitness and build more pace. This can increase your running performance and reduce injury risk.
Over Running:
Focus on taking shorter, quicker runs to improve running efficiency. Aim for about around 130-150 steps per minute, which can help reduce the impact on your joints.
improper Shoes:
Wearing the right running shoes is crucial for comfort and injury prevention. They provide support and cushioning, reducing joint stress and minimizing the risk of an injury. Also you can read this post about the best running shoes for flat feet in 2024 and there benefits if you want to know more: https://jadsguide.com/best-running-shoes-for-flat-feet
