Avoid These 5 Common Mistakes to Take Your Running to The Next Level

With so many of you running in this beautiful weather, I wanted to share a few simple tips that come up weekly with runners that I have coached over the past 20 years.

Whether you're a new or seasoned runner, running is a fantastic way to boost your fitness and clear your mind. However, even the most dedicated runners can fall into common traps that hinder progress and enjoyment. 

 

To help you get the most out of your running routine, here are five crucial mistakes to avoid:

1. Neglecting Proper Run Form

Running may seem like a straightforward activity, but mastering the right form is essential to prevent injuries and improve efficiency. Focus on maintaining an upright posture, landing mid-foot, and keeping your arms relaxed. Avoid overstriding, as it can lead to joint stress and reduced speed. Learning and practicing proper form can significantly enhance your running experience and help you go the extra mile without discomfort. The great part of this is that learning to run with proper form is simple but the benefits are endless!

2. Skipping Warm-ups and Starting Too Fast

One of the biggest blunders is beginning your run at full throttle and going out too fast. Warming up primes your muscles for activity, increases blood flow, and reduces the risk of strains. Likewise, starting too fast can quickly drain your energy and make the run feel more challenging than necessary. Ease into your run with a comfortable pace to set the stage for an enjoyable and successful training run or race.

3. Ignoring Rest Days

While enthusiasm is commendable, running every single day can lead to burnout and injuries. Your body needs time to recover and rebuild after each run. Failing to include rest days in your schedule can result in overuse injuries and decreased performance. Incorporate rest days to give your muscles and joints the chance to recuperate, leading to stronger and more satisfying runs in the long run.  Also, never run two days in a row. The runners I coach run three times a week and get results that they never thought possible.

4. Neglecting Proper Nutrition Before Runs

Running on an empty stomach might seem like a shortcut to get out the door and cutting time off of your run, but it can leave you fatigued and will definitely impact your performance. Fueling your body with the right nutrients before a run is essential for sustaining energy levels from start to finish. 

5. Overlooking Cross-Training and Variety

While running may be the heart of your fitness routine, exclusively focusing on it can lead to muscle imbalances, boredom and make running become a chore. Incorporating cross-training activities like swimming, cycling, and strength training will help improve overall fitness, prevent injuries, and keep you engaged. Adding variety not only challenges different muscle groups but also keeps your enthusiasm alive, making each workout something to look forward to.

Avoiding these common mistakes is crucial to making the most of your experience. Prioritize learning and maintaining proper form, embrace the easy start to every run, schedule rest days, fuel your body adequately, and don't shy away from incorporating cross-training and variety. By steering clear of these missteps, you'll find your runs more enjoyable, productive, you’ll get results and give yourself the best chance of staying injury free.

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