Running is an excellent stress reliever and an effective way to maintain/get Good body shape. but, if you are doing wrong, then it wouldn’t be happening.
1. Hypothetical Goal Setting
As a beginner, start running will make you super excited, but don’t set your goals high. “Be smart and set the goal right,” says Meghan Kennihan, a certified personal trainer and the running coach. Initially make a fun run of 5 km in practice before thinking about running in Marathon. “Your goal should simply be to finish,” Kennihan says. “If you push yourself too much, you are dramatically increasing the likelihood of injury and not even seeing the starting line.”
2. Stretching the wrong way
Most of the Joggers actually have the habit of stretching their legs before running as a Warm-up. They place their legs up and stretch with the help of their hamstrings. Also, stretch their calves on a curb. “Static stretching is a bad idea before running because it actually hinders your running performance and can lead to injury,” says Kennihan. “It can actually cause a decrease in muscle function.” If you want to instruct your body to relax, switch to dynamic stretching. This dynamic stretching keeps your muscles flexible so that we can do some series of dynamic sessions. So, before running no need to do static stretching.
3. Not Eating Before a Run
Before going for running, it is essential to take necessary Nutrients every day. but the Timings doesn’t cooperate with us. “A lot of runners carbo-load for a 7 a.m. race at 6 p.m. the day prior, giving the glycogen stores just enough time to actually burn off rather than be useful as fuel for the race,” says Amanda Dale, trainer and sports nutritionist. “Either plan a later dinner the night before a big race, or set your alarm for 2 to 4 hours before your actual wake up call, force down some complex carbs, and resume sleeping to make sure the fuel is fresh in your body.” Here are smart strategies to refuel your body after a workout.
4. Fast Running
Don’t ever look to start Running Exercise as a Sprinter(who runs fast). When you do so, You will be fed up and your running session doesn’t kick-off well. “Start slow, aiming to ‘negative split’ (run the last half of your run faster than the first) when you’re just starting out,” says Dale. Slow running not only makes you active and free from fatigue, in addition to that, but it also maintains our health for a long time period. Researchers from theJournal of the American College of Cardiology published that slow and medium joggers have lower death ratio when compared to the Fast Joggers who can run faster than 7 mph speed.
5. Swinging your arms across your body
When you think that only the lower half of your body helps you to Run, well that’s not true.”Think of your arms as oars next to your boat: They can either help push you along if they’re aligned or completely slow you down if they’re out of sync,” says Dale. “Keep your hands and arms relaxed and swinging in a forward-back motion next to the body, ‘chopping’ through the air, rather than moving horizontally across the torso.”
6. Lack of Water Consumption
“Many runners suffer from dehydration because they underestimate how much water their body needs during training,” says Kennihan. By checking your Bodyweight before and after running, you can easily identify that you are consuming enough water or not. Also, you can test dehydration by your urine color. normally It should be light yellow. “Be wary though, there is such a thing as overhydrating,” says Kennihan. “So drink when you are thirsty and listen to your body.”
7. Taking Too Many long strides
Don’t make your strides too long(We are not superman!!! LOL). Long Strides will definitely affect your Execution. “Endurance running, in particular, relies on short, low, efficient strides, with no wasted muscular effort or vertical motion,” says Dale. “The ideal steps-per-minute pace is 160 to 170, so it’s worth taking a few minutes to actually count and compare your strides, and then work on speeding them up with shorter steps.”
8. Landing Hard
Always Keep an eye on your foot landing while Running to prevent from Injuries. Hard foot landing causes some serious pain. The British Journal of Sports Medicine states that “lighter your impact load, the lower your risk of injury”. So, use your Mid footpath for landing rather than by using the heel. This not only softens the landing, but also increases the number of steps/min while you run.
9. Running With Pain
At the beginning stage, most of the Joggers may feel pains and soreness in their shins, knees, etc,… but they refused to look up and keep running many times. “The best thing to do when in doubt about whether you should ‘run through’ the pain is don’t,” says Kennihan. “Ignoring aches and pains is the best way to get injured.” When you ever feel any discomfort or pain, take some rest and heal your injury by following RICE(Rest, Ice, Compression, Elevation). Once after you return jogging, then slowly accelerate your Performance.
10. Wearing the wrong shoes
If you wear the wrong sneakers, It will affect your Running Performance. “If you have a history of running injuries, there is no easy answer without a trained professional (not the guy at the mass market shoe store) watching the way you run and making a recommendation,” said Kathleen Lisson, CMT. “Ideally, mold can be made of your foot and a custom orthotic can be made.”
11. Running Within The City
“If you live in a busy city, running along city streets is the easiest way to get in the miles, but if it’s possible, find a less polluted space for your long runs,” says Lisson. “Experiment with how you feel after an hour running from stoplight to stoplight and an hour running on a trail or by the ocean.” Literature published in the Journal of Sports Medicine states that Jogging in air pollution doesn’t benefit you as much as running in clear air. Continuous running on Air pollution affects your brain and Lungs as well.