Not following the training plan, not warming up carefully, skipping supplementary exercises… make it difficult for the runner to achieve the desired result.
Every runner wants to avoid injury, increase fitness and improve health, but whether beginners or experienced, athletes can make the following mistakes:
Increasing the distance too early
Increasing the distance traveled too early is one of the biggest causes of injury to runners. Jamie Glick, Director of Physical Therapy Glick – a marathon runner, warns that increasing more than 10% of the distance every week puts runner at greater risk of injury and burnout.
Speeding up, increasing the distance to run too fast can cause the runner to suffer injuries during training. If you ran a total of 15 miles (about 24 km) in the previous week, then you should not have run more than 16.5 miles (about 26.5 km) this week.
Run without warming up thoroughly
Warm-up before sports activities is essential to minimize injuries. Before running, the runner should perform the technical startup repetitions, stretching in place.
According to Scandinavian Journal of Sports Science & Sports, stretching exercises increase muscle strength by nearly 5.5%, increasing by nearly 3% of strength. Sports experts say that the warm-up movement can include knee-high running, leg stretching, etc.
Wearing old shoes
Just like anything you use often, running shoes will wear out over time and no longer guarantee the best support feature as originally. Running in old shoes can lead to pain or even unnecessary injury. Running shoes range from 300 to 500 miles. If you start to feel a difference in running, it’s time to replace a pair of new shoes.
When buying new running shoes, try them on, jogging around the store. Runner can try on different shoes to compare and find the product that suits you best. Not the most expensive shoes will be best for you.
Skipping the supplementary exercises
As a runner, you should not run continuously from day to day. You need to incorporate exercises to ensure that you do not neglect to exercise any muscle. A balanced training plan is combined with subjects like yoga, swimming, strength training, and special exercises that focus on the typical muscular imbalance for runners.