Most Common Mistakes for Beginner Runner: Suppose you think that you can just start running because you consider that it is a simple practice available to everyone. In that case, it is possible that you are underestimating this sport and that you fall into basic errors that can cause a problem or an injury.
Common Mistakes for Beginner Runner
Therefore, in today’s article, I will tell you which are the most frequent mistakes that you should avoid if you are a beginner runner and how to solve them.
Choosing the Wrong Shoes
The main element of the runner’s equipment is the shoes, so you must take this point into account. Going for a run with old shoes (so they don’t rub you) or are not suitable for running is a serious mistake. Although a priori they seem very comfortable, if you do this, you will only get an injury to appear in the long term.
To avoid this, it is best to first take a test to determine your type of footprint and to know if you are a pronator, supinator, or neutral runner. You can take this test in a specialized sports center with this service, or by going to a podiatrist or a physiotherapist.
Knowing your exact weight and what type of footprint you have will be enough to choose your shoes. You only have to calculate the budget you want to spend according to the model or brand you want to purchase.
Remember that it is not good to extend the life of your shoes more than it should. The useful life of a shoe is usually measured in km and this varies depending on the manufacturer. Some apps can be helpful to quantify the kilometers you carry with your shoes according to the manufacturer’s life expectancy.
The properties of the materials a shoe is made to wear out over time and lose their effectiveness. There is a clue that can help you know when it is time to change shoes: look at the deterioration of the sole (such as the tread of a tire) When you see that they are very worn, it is certainly time to change them.
But just because they aren’t doesn’t necessarily mean you don’t have to change them. If they have exceeded the number of kilometers they are made for, they may have lost their damping properties.
You may also have heard that some runners have more than one pair of shoes to alternate training. If you follow this practice, you will ensure that your foot does not adapt too much to the same type or model of shoe and you will adapt better to change.
Poor Supporting the Foot When Running
Taking very large strides while running is another very common mistake among beginners. It consists of running, making long strides, landing with the heel well in front of the body.
This form of running is not going to mean more speed or efficiency in your training but rather the opposite. Supporting the foot in this way is an unnecessary waste of energy with which you will only get post-training cramps or long-term ankle or knee injuries.
How to do it right: When running, make sure you land with the middle of your foot and support the entire sole. You don’t need to take long strides but take short strides but at a good pace.It is also not recommended to start running on hard surfaces.It is more advisable to start on softer ground like dirt or grass in order to have less impact on the joints and to vary gradually.
Adopting an Incorrect Upper Posture
When you go out for a run, you must pay close attention to what position you adopt in your upper body. Swinging the arms from one side to the other uncontrollably, keeping them in tension or bent over, is usually a very common failure.
Going for a run with such poor posture will affect your breathing and the state of your muscles. If, for example, you keep your arms close to your chest to feel less tired, you will soon begin to notice tightness and unnecessary tension in your shoulders and neck.
How to do it right: Whenever you go out for a run, keep your back straight and chest upright. The arms should be relaxed, bent at a 90 ° angle and with the elbows close to the body. Your hands should also be relaxed to be carried away by the inertia of the movement.
When you run, it will be your shoulders (not your elbows) that you should pivot back and forth, but always naturally, without tension. Remember not to hunch your back when you feel tired; if you lean too far forward, you will get tired immediately.
So that you do not have any doubts, in this article, we will tell you the points of the upper trunk to which you should pay attention to have a correct posture when running.
Losing Control of the Downs
It is quite common to neglect the technique when going downhills. The tendency is to try to lower them quickly with very long and uncontrolled strides. This is very dangerous for our joints and muscles, as subjecting them to those dry, errant blows can lead to knee or shin injuries.
How to do it right: The solution to this problem is to keep up with your training by taking shorter, slightly faster strides and using your own body as a brake. Leaning forward a bit will help you balance better and not speed up.
In this article, we will tell you how you can run on slopes correctly.
Wanting Results in a Very Short Term
Each person has their limits and you must know yours, especially if you have not done much sport so far. Wanting to run faster, reach more distance or lose weight more quickly and in less time are mistakes that you should avoid. The enthusiasm and enthusiasm for becoming a runner or signing up for your first famous race without being prepared can confuse you.
This overtraining by punishing your body can only lead to injury. Instead of running five days in a row and resting 3, it is better to run three alternate days. Remember that sleeping 8 hours and alternating your training with rest periods is always the best option.
How to do it right: Be realistic with your limitations. Running is a sport in which your body and mind need a process of adaptation and gradual progression. Don’t set unattainable goals, set yourself simple goals (even if they are small at first) and don’t push yourself too hard.
Soon you will start to notice results if you are constant. You must be aware of your body, a little discomfort or pain will always be a good indication of overtraining and will be the perfect signal to take a break and relax.
Not breathing correctly is a problem for many runners, not just for people who are just starting the world of running.Poor or insufficient breathing during exercise can cause problems such as fatigue or side pain (flatus).
How to do it right: You must keep these tips for proper breathing in mind.Breathe through your mouth and nose to absorb more oxygen.Try to breathe through the diaphragm, not through the chest (deep abdominal breathing)Exhale the air you take in completely to remove more carbon dioxide.If you are a particular beginner, try to run at a pace that allows you to breathe.If in doubt, take the “speech test” and verify that you can continue a conversation without gasping or choking.If you find that you are short of breath or have side pain, slow down or walk to recover. You need to train your breathing more before increasing the intensity of your training.
If you want to know more about how to breathe correctly when running, be sure to read it.
I Do Not Have a Proper Diet and Hydration
Are you of what underestimates the importance of nutrition and water intake before, during and after the race? Well, you shouldn’t. It does not matter if you follow a diet to lose weight or not; the diet you follow when practicing this sport will significantly influence your training.
The time to go for a run is also important. Training after eating a large meal to wash your conscience, for example, will disrupt your digestion and can make you feel really bad.
Not drinking water until you are thirsty is another of the most frequent mistakes. In the same way that we must hydrate ourselves daily to stay healthy without needing to drink water when training, you should do the same because the risk of dehydration is greater.
How to do it right: Don’t neglect nutrition and hydration before and after your workouts. Take care of these tips that may be useful to you.
As for the recommended diet, try to eat light meals between 1 and a half or 2 hours before going for a run. Choose menus high in carbohydrates, which include fiber, protein, and some fat.
It is also important to recharge after training. If you eat shortly after exercise, you will not recover properly. It is recommended that you eat 1 gram of protein for 3 of carbohydrates. Remember that the latter is the primary fuel of the runner, so you should not eliminate them from your diet.
Regarding hydration, try to drink about 500-700 ml of water an hour before starting the race to be well hydrated.Drink about 250ml of water every 20 minutes of training to stay hydrated.If you plan on doing very long workouts (90 minutes or more), I recommend that you drink a sports drink to recover the sodium and minerals that you have lost.
If you want to know more about basic nutrition for runners, we will tell you more in this article.
Skip the Pre-warm-up
One of the most common mistakes among beginner runners is that by not doing intense training or long distances, they do not need a prior warm-up. It is essential, especially if you are starting to prepare your body and mind before doing any physical activity.
How to do it correctly: You should always warm up before training for at least 15’30 ‘.You can start with a light run followed by rotational joint mobility exercises and dynamic stretching. In this article, we explain how to warm-up well before starting to run.Similarly, you must stretch and recover after the race.It may seem tedious and unnecessary to warm up and stretch, but you need to do it to properly avoid injury and training progress.
Dispense With a Training Plan
Putting on some running shoes and starting to run without any specific objective is a mistake that you should not make. Even if you are clear that you do not want to become an elite athlete or join a popular career and only do it as a hobby, you also recommend setting a training plan.
Always running the same route on the same type of surface, the same pace and the same distance will not make you progress or have fun running. The variety of training is where the key to running progress is found.
How to do it right: Choose a training plan appropriate to your level and your needs to strengthen your marks. Vary the route you take and the pace of your run, even the music you listen to!
Dare to train on different surfaces such as grass, asphalt, or dirt and try different things like cross-training. Combining running with other sports such as cycling, climbing, or fitness will help you progress as an athlete and feel more motivated.
Pick the Wrong Clothes
Although it may not seem essential for a better workout, it is important to choose the right clothes for running. Some runners take the first thing they find to train without considering the weather conditions or the consequences of that choice.
Wearing too many clothes with the idea of sweating more and burning more calories is a mistake. This way, we will get dehydrated more quickly and not perform the training with adequate body temperature. On the contrary, wearing little clothes and doing intense activities in cold times can cause you some illness .
How to do it right: You don’t have to spend a fortune buying branded t-shirts as if you were a running pro. Get affordable technical clothing since being breathable fabric, you will feel very comfortable with it and keep your body dry.
On the other hand, avoid using cotton whenever you can because if you sweat, the moisture will not be expelled and you will feel more uncomfortable. Also, with this type of tissue, it is much more common for the skin to be prone to irritation.
Rectify is Wise! (and of Good Corridors)
Now that you know what some of the typical beginner runner mistakes are and how to fix them, you have no excuse to apply them to your day-to-day life.
In the running, everything adds up and if you want to achieve results, you must take into account all the factors that will make you a better athlete. Do not forget, patience and perseverance will always be your best allies.
Do you think I have forgotten to include a typical fault of the novice runners? Tell me, tell me!