Running, Running Tips

7 Running Mistakes and How to Fix Them

Whether you’re a new runner or a seasoned runner there is still mistakes that are often done. A lot of times, they don’t even know that they are doing them. So they go on for some time without notice until either they suffer from an injury. This outcome can be prevented if you read below and see if you’re committing any of these running mistakes.


By Peter van der Sluijs (Own work) [GFDL or CC-BY-SA-3.0-2.5-2.0-1.0], via Wikimedia Commons

1. Too much, too soon – This is a big thing for new runners. They’re very, very eager to get out there and start running so they go 120% on their first day of running. By day two, they are completely and utterly exhausted, sore, and can barely get out of bed which leads them to quitting. They see this feeling, this horrible, horrible feeling with running and swear it off for the rest of their days. I know you’re going to be eager to get out there and start racking up the miles but you really do need to slow it down. There’s no rush or reason to go out there and try and force your body to do two miles when you can barely do a half of one. Know your limitations on this. Find what you are comfortable with and work at that level. When you are a little bit more comfortable, add on a little bit. You don’t want to add on time and distance at the same time. Don’t increase by more than 10% each week, if you usually run a mile in 14 minutes try to run a mile in 13 minutes. Or try to run a little further in 14 minutes.

2. Not properly hydrating . This is key whether you’re running half mile or 30 miles. You need to make sure that your body is properly hydrated for what you’re going to have it do. For days that you are very active with running, biking, hiking, or whatever it is you do, you need to make sure you are consuming enough water to help your body function properly. You’ll notice changes in your body if you don’t. One of the first signs of dehydration you experience when you’re running, is muscle cramps. Because your body doesn’t have the water it needs your muscles become dehydrated which leads to cramping.


By Yuval Y (Own work) [CC-BY-SA-3.0 or GFDL], via Wikimedia Commons

3. Wearing the wrong shoes – Wearing the wrong shoes very dangerous and also very common with new and seasoned runners. The best way to make sure you have the right ones, is it go to a specialty store that can have you run on a treadmill while they analyze your gait. This will allow them to find issues, and choose a shoe that will work best with how your foot strikes the ground. Doing this means that your feet will have the proper support may need for your running adventures which in turn will lead to less injuries.

4. Not eating enough – This is just as bad as not drinking enough. Running demands a lot from your body so you’re going to want to make sure that you are fueled properly for it. Although its not good to eat a full meal before you go running, you do want to have something in your system just to tide you over and get your body going. By making sure that your body has enough water and food you are making sure your body has enough fuel in it to perform. You wouldn’t expect a car to go very far on an empty tank of gas so don’t expect your body to either.

5. Not taking a rest day – It can be very tempting to skip a rest day when you feel great. I find it quite difficult to do as well, as I want to keep going as hard and as fast as I possibly can to improve my time and distance. However if you keep doing this and pushing your body as hard as you are, you’re going literally run it down and it will force you to take a rest day whether you want to or not. Best way to beat that is to take a rest day. Run every other day or, if you’re going to run daily, set aside a day or two each week that you’re not going to run. You don’t have to stop activity completely. What you can do is walk or bike instead of run. You can also do pilates or yoga on your rest day. You are taking a rest day from running, not everything else.


By Наталья Видович (Own work) [CC-BY-SA-3.0], via Wikimedia Commons

6. Wearing the wrong clothes – Cotton is not your friend. It has a horrible habit of retaining moisture and holding it to close to your body, once you start,  you’re going to be a sweaty, soggy mess. Before long you’re going to be miserable. What you want to look for is athletic clothing that is made of moisture wicking fabric. You see this in technical fabrics, they pull the moisture from your body so you stay cool. This is very good as you want to be able to dry off as soon as possible.

7. Poor form – Good form for running is made up of a lot of different things. Feet, you don’t want your strides to be a really long in fact, short shorter strides are ideal. This is a more efficient way of running, it doesn’t use as much energy as if you were to have a long stride and it can help you run faster. Upper body, you don’t want to lean too far forward or back as it going to add pressure on your feet and joints from not being in proper alignment. It’s going to make it more difficult for your body to move. Arms, you want to keep your arms bent at a 90 degree angle but you don’t want to be your fists to be clenched as it will also use extra energy. Head, don’t look down! You will likely run into a pole or ditch or even a car.  You need to keep your head up, that way you can see what’s coming at you. Ideally you want look ten to fifteen feet in front of you. Most importantly, you want to relax.

There are many things that contribute to running injuries and there are many things that cause people to stop running. Hopefully by explaining some of the common reasons you can see why this happens and you can also learn what to do if you find yourself experiencing any of these things


So? What did you think? Tell me your thoughts below!

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