5 common mistakes most people make when going running

Running is usually a very enjoyable activity; however, many runners aren’t really enjoying it at all and here are the main reasons why:

Century-old shoes

Generally, a pair of running shoes must be discarded every 300-400 miles of running. Some runners, however, refuse to do so because they like their old, half-broken shoes better. This is probably why knee, hip and other joint problems happen to runners so much that it has become the most common running injuries nowadays.

Getting too pumped up in a race

Many new (and old) runners get very excited in races. They tend to start running a lot faster than they usually do, only to end up being exhausted long before they reach the finish line.
The best way to prevent a runner’s crash like this is to always keep calm and be aware of your own pace before the race even starts. And when you start running, it is advisable that you run among the middle or even the back of the pack. Doing this ensures that you will have enough strength to finish off strong and that you will not be tempted to overexert yourself by the sight of those lightning-speed gods.

Overstriding

Overstriding is when runners land on their heels, with the entire foot in front of the body’s center of gravity. At first glance, overstriding seems like a good way to increase your speed. But the braking motion caused by each foot strike tells us that overstriding actually decreases your speed and also increases your chance of getting injured dramatically!
The best way to prevent yourself from overstriding is to pay attention to your running form, especially when you are running downhill. It is ok if you can’t run at full-speed yet. Just focus on your form until your motion becomes natural first.

Not drinking enough fluid

Getting cramps is one of the greatest problems in the history of running. Some runners try to prevent this by not drinking water at all before they run. This is a huge mistake. If you don’t want to get cramps, doing proper warming up before you run and taking some deep breaths while you run are more than enough.
It is essential that you drink water before, during and after you run: 16-24 ounces of water one hour before you run, 6-8 ounces of water every 20 minutes of running, and 20-24 ounces of water for each pound lost after the run.

Too much training

“The more you run, the better off you will be.” This kind of thinking can be found in many runners, especially those who are training for races. Unfortunately for them, this is not true at all! Constant training only makes you feel like you are progressing rapidly, but in reality, it will only result in burnout, injuries and a huge decrease in speed and efficiency!
If you are trying to build up for a longer race, you should limit your increase in mileage to no more than 10% each week. If you just finish a hard run, it is essential that you take a day off to allow your muscle to recuperate. And in every 4th week of running, you should drop your weekly mileage to 50% to rest your muscles. Remember, resting is also part of training.

I wish all of you happy running!