Running routine mistakes
A lot of people don’t prepare properly before starting their running routine. This can be somewhat dangerous, leading to strained muscles, pulled ligaments, joint damage, and other unpleasant injuries.
To prevent any damage to ambitious runners, we’ve compiled a list of the most common mistakes that new runners make. After reading this list, you’ll be ready to hit the pavement without putting yourself in preventable danger! Here’s what not to do:
1. Not Getting Proper Running Shoes
This is number one for a reason: It’s very important to get properly fitted shoes before embarking on a heavy running regime. If you don’t, you can place tremendous stress on your ankles, your legs, the balls of your feet, and your knees.
Proper shoes will be tailored specifically for your feet, and contain insoles that cushion your foot when it strikes the ground. Every time your foot hits the pavement, it strikes with your entire body’s weight – so proper cushioning seems like an obvious necessity.
Look to your local shoe-fitting shop or athletic supply shop to see if they can tailor a pair of shoes that fits your needs – they’ll likely have an expert to answer any questions you’ll have.
2. Eating Before A Run
This is a big no-no! Running without giving your food time to digest is a recipe for disaster. Unless you like cramps, indigestion, and general discomfort, give yourself at least an hour and a half after eating a meal before you go running. That being said…
3. Not Fueling Up For A Run
You’re not supposed to eat immediately before a run, but it’s important to have a healthy breakfast a couple hours before your run. Eat plenty of carbs to give you energy, and protein and fiber to keep yourself full.
After a run, make sure you eat lots of protein. It helps restore the muscle fibers that are torn during intense exercise. Hydrate yourself, too – drink tons of water!
4. Over-exerting Yourself
Don’t set your goals too high! If you have never gone running before, and decide to run a 10 mile trail, you’re setting yourself up for disaster. You’ll either disappoint yourself, or you’ll exert yourself to the point of injury.
Make sure you start slow. Begin with shorter runs – perhaps even less than a mile at first. Some like to start with jogging. If jogging is too strenuous, begin with brisk walks around your neighborhood. Ease yourself into your running regime!
5. Not Staying Hydrated
Drink water. Lots of it.
Drink water before you run. (Though not immediately before – give at least fifteen minutes.) Drink water after your run. Bring water with you for your run, even if carrying a water bottle seems bulky or excessive.
One of the worst things that can happen is to find yourself extremely dehydrated in the middle of your run. If you’re on a nature trail, or not in a suburban area, you might be far from a source of clean water. Having your own supply ensures you won’t have to worry about this.
6. Not Resting Enough
Rest is absolutely crucial for your body to repair itself. If you run everyday, you won’t give your muscles ample time to restore themselves and get stronger. On top of that, you’ll put too much strain on your joints and bones.
You should only run every other day. During rest days, and after runs, ensure you eat lots of healthy foods. Protein, vitamins, and minerals are necessary during downtime; carbohydrates are more important before runs. Get a good amount of sleep, too – sleep is the most important time for the body to repair itself.