5 Running Mistakes to Avoid
The running itself is very simple. However, if you’ve got specific goals in mind to enhance your performance and need to be at your best during a particular race, things start getting complicated. We have compiled some helpful information for you on how to do this Better and run Avoid making the five most common training mistakes for runners.
5 common operating errors
1. Run only “at a good pace”
Many runners train regularly and enthusiastically for a long time but do not understand why they do not speed up. Often the reason for this is the monotony of their training program. If you run just for exercise, training in your comfort zone is absolutely fine.
But if you want to boost your performance and increase your speed, then you need to add some variety to your workout routine. The most important factor in improving your performance is creating an incentive to train. Your body needs to break out of its comfort zone (homeostasis) to start the recovery/adaptation process that will get you faster. The training incentive will no longer be sufficient to initiate the adaptation process. This is why it is necessary to vary the size and intensity of training. you may add excitement to your training With different running exercises such as intervals, fast-paced, hills, or clubs, thus forcing your body to constantly face new challenges.
2. The more the better
This mantra is basically correct, but it also comes with some risks. Professional runners do a dozen or more exercises per week. It takes several years of intense training to build the strength and stamina needed to practice these high volumes. Many runners increase the number of training sessions from day to day from once or twice a week to five or six because they recently decided to train for a marathon. But since negative body structures (bones, ligaments, tendons, cartilage, etc.) require time to get used to new loads, this often leads to overuse injuries. These include Runner’s knee and the Shin splints And achillodynia (Achilles tendinitis). Therefore, it is important to give yourself sufficient time to properly prepare for the race. The volume and intensity of your workouts should be gradually increased according to your fitness level Avoid overtraining and injuries.
3. False ambition in the past weeks before the race
Have you been working hard for weeks to prepare for a particular race only to stand at the starting line and realize you just aren’t ready? Not exactly good conditions for a new personal best … This mistake stems from a false ambition the past week or two before the race. Many contestants think that they must give up everything they have until the big race. But what they have to do is the exact opposite: tapers It involves reducing the normal running volume by 30-50% depending on training age, performance level, and race distance. At the same time, you should include one or two strenuous exercises to give your muscles a strong stimulus, at last, to optimally prepare your body for the requirements of the upcoming race. You should also avoid uncommon strength training and exercises in the last days before a race. Tired or painful muscles can quickly put a target race time in danger.
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4. Intense exercise without warming up
Unfortunately, the positive effects of Heating above It are often underestimated. Indeed, prof Proper warm-up can help you identify your new personal best performer, and it should be a regular part of your training. A good warm-up can reduce the risk of injury, especially in the case of rapid and explosive muscle contractions and movements that require a high degree of Flexibility. Some scientific studies have shown that warm body tissues can withstand more stress. Additionally, warming up also reduces your risk of injury by improving your focus and speeding up reaction time.
5. Avoid cross-training of any kind
Many running injuries are caused by muscle imbalance and poor back and abdominal muscle growth. This is why you should be incorporating it regularly Strengthening and stabilizing exercises for runners In your training routine. Not only does a strong core help you run efficiently, but it also eliminates compensatory movements, stabilizes your spine, and prevents injuries and symptoms of overuse. Don’t miss our article on strength training for runners.
If you are avoiding this Mutual Nothing can go wrong When you are running. We wish you all the best for your next race!