Probably we have literally tried different kinds of running “techniques” when jogging in the park. But in reality, we all have made running/jogging mistakes at some point during our training. Even worse, in some cases, we repeat the same mistakes over and over again. It is crucial for our health to avoid fatal errors when running or working out. Smart athletes are trying first to understand the proper technique of running and then apply it during the run.
Wearing sauna suits, running too quick or just moving slowly are just some of the mistakes.
Hereunder is a list of 7 most common running/jogging mistakes beginners usually do. However, we will provide solutions for resolving them. More, this post is particularly addressed to all folks who literally intend to start from “tomorrow” another diet and will run or jog in the park “every day”.
1. UNCOMFORTABLE SNEAKERS
Wearing old running shoes or wearing the wrong type of shoes for your feet and running style can lead to running injuries.
Solution
Go to a specialty store where knowledgeable salespeople can assess your running style and foot type. You can also make so called GAIT analysis. Once you get the right pair of running shoes, be sure to change them every 300 km.
2. TOO MUCH, TOO SOON
Many runners, especially people who are new to running, make the “too much” mistake. They are so excited and enthusiastic about their run so they run too far, too fast and too soon. As a result, they often start to develop common running injuries. In some cases, they can quickly lose interest in running.
Solution
Gradually increase your mileage. Do not allow the weekly mileage to increase by more than 10%. If you’re new to running or coming off a long break, start with walking first and then switch to a run/walk program.
3. OVERLOADING
One of the most common running/jogging mistakes is speeding up, or landing heel first, with your foot well ahead of your body’s center of gravity.
Solution
Make sure you apply proper running techniques like trying to step on your front part of the feet. This is especially important when running and going downhill. Focus on your landing on the asphalt, mid-sole, with the foot directly under the body with each step. Try to keep your steps as light and quick as if you were stepping on hot coals. Rather than clumsily shifting your weight onto your own joints.
4. POOR UPPER BODY RUNNING TECHNIQUE
Some runners swing their arms out to the side, which makes them more likely to hunch over and not breathe efficiently. Beginners usually have a tendency to keep their arms close to their chests, especially when they get tired. You will actually get tired holding your arms like this. More, you will start to feel tightness and tension in your shoulders and neck.
Solution
Try to keep your hands at waist level. Your arms should be at a 90-degree angle, elbows out to the side. You should rotate your arms at shoulder level (not elbow one), so they swing back and forth. Imagine a vertical line dividing your body in half – your arms should not cross it. Keep your posture straight and upright. Your head should be straight, your back straight and your shoulders straight. When you’re tired at the end of your run, it’s common to relax a bit, which can lead to neck, shoulder and lower back pain.
5. POOR EQUIPMENT
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Some runners wear the wrong type clothing equipment. Too much or too little clothing for the weather is a common mistake made by unexperienced runners. This makes runners feel uncomfortable and there is a high risk of heat or cold-related illnesses.
Solution
Wearing the right type of clothing is essential. Runners should stick to technical fabrics such as DryFit, Thinsulate, Thermax, CoolMax, polypropylene or silk. This will absorb sweat from the body and keep you dry. It’s very important to make sure you don’t wear cotton for this layer because once it gets wet, you’ll stay wet, which can be uncomfortable in warmer weather and dangerous in cold weather. You need quality clothes for good body thermoregulation.
6. OVERLOADING AND OVERTRAINING
Some runners who train for specific races or set high goals run too hard, run too many miles, and don’t allow themselves to properly recover. They assume that running every day will help them get closer to their goals faster. Overtraining is the main cause of injuries and lack of results!
Solution
Here are some ways to avoid overtraining:
- increase mileage gradually
- give yourself periodic “rest weeks” by dropping your mileage by 50% every fourth week
- after a rough run, take a day off
Rest days are important for recovery and your performance. Doing activities other than running prevents boredom, develops different muscles and can give working muscles and joints a break.
7. IMPROPER BREATHING
Beginners in running are not sure how they should breathe while running. Usually they start to breathe too “shallowly”, which can lead to side problems and complications.
Solution
Here are some simple tips for proper breathing while running: make sure you breathe in through your nose and out through your mouth when you run. Your muscles need oxygen to keep contracting. Also, you need to make sure that you are breathing more through your diaphragm or belly rather than your chest – so called “shallow” breath. Deep belly breathing allows you to take in more air, which can also help prevent side stitches. Exhale through your mouth and try to focus on exhaling completely, which will remove more carbon dioxide and help you inhale more deeply.
And as McConkey says, to run your best you need to inhale as much oxygen and exhale as much carbon dioxide as quickly and in as large amounts as possible.
IN CONCLUSION
Avoiding the top seven running/jogging mistakes is pivotal for achieving optimal performance and preventing injuries. By prioritizing proper form, pacing, and recovery, runners can significantly enhance their training outcomes and long-term health. Remember, consistency and mindfulness in training practices are key to unlocking your full potential as a runner and enjoying the sport for years to come.
