It doesn’t matter whether you want to become a fitness runner or a marathoner or whether you’ve done several warm-ups to loosen up your muscles, chances are once you’re on the road, you’ll be more inclined to let loose and just run as much as you can. There is a beauty in running as it gives you the freedom of simply being on your own but it also poses a danger too especially when you’re making several mistakes such as these.
You’re doing too much at a fast rate
One of the biggest mistakes that people make especially those who are joining a marathon is to quickly jump to running without giving them enough time to prepare. From couch to marathon in just a few months may sound amazing but you’re actually setting your body up for potential injuries. The best way to avoid injuries is to repeat your initial workout for two to three weeks before increasing the intensity as it will help your body get accustomed to the stress.
Too deep stretches when warming-up
Stretches are important when warming up but doing deep lunges, hand-to-toe hamstring pulls and such could make your muscles feel sluggish which can affect your performance. Instead, do a 3 to 5 gentle walk before doing a 5 minute run. Save the deep stretches after your run.
Damaging yourself
If you’ve been training for a race, you’ve probably run the same miles as the race a week prior to the main event. Although this may sound like a good practice to prepare yourself for the upcoming running event, the end result may not be exactly what you’re hoping for because you’ve pushed yourself too hard. It may even affect your performance during race time. The best way to avoid ruining your overall performance is to stick with your daily run regimen. Concentrate on your training and don’t push yourself too hard before the race.
Not refueling
Just because you’re not feeling hungry after a run it doesn’t mean that you should skip eating all together. Studies show that the body tends to absorb more nutrients within 45 minutes of the workout. If you skip post-workout meal you’ll be nullifying the effects of your workout. Make sure that your post-workout meal is a combination of carbohydrates and protein to help repair muscles while providing you with more energy.
Running even when injured
You’re probably worried that all the hard work you’ve put in your training will disappear because of an injury so you’ve decided to work through the pain. You’ll get plus points for your determination but that’s about it. Running even when you’re suffering from an injury is a good way to worsen an already bad situation. As much as you would like to lace up your running shoes and be on your merry way, have the patience to let your body heal itself before doing any running.
Obsession over your tracking device
You’ve bought yourself a nice tracking device that will count the number of miles you’ve run, the number of steps you’ve taken, how much calorie you’ve burned, and so on. You’ve been focusing on the numbers to see how much you’ve improved. You’re probably obsessing on running faster compared to last week and so on. When this happens, you’re simply pushing yourself too much and too fast which can lead to muscle strain and leg injuries if you’re not careful. Make sure that you leave your tracking device at home and just enjoy the run.
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