At some time during training and racing all runners made mistakes. In some cases, we repeat repeatedly the same mistakes. However, hopefully we learn from the errors and take steps to prevent them from being repeated in the future. Here are some of the most common running errors and how to avoid injuries and other problems.
- It is often enough not to replace running shoes
Starting shoes that were over-used lead to reduced efficiency and an increase in the risk of damage, according to research at the University of Colorado. You must replace your running shoes after running for approximately 650 kilometers and keeping track of them is extremely important. Many runners who rely on a visual evaluation of their shoes are injured. This is because most shoes will experience a considerable deterioration in the coating before visual signs of wear appear.
- Too fast to increase your distance
Many runners, particularly those who are new to the race, are “fearful too. ” They are so excited and excited that they’re running too quickly or too quickly. They start registering for many races, without spending time resting and recovering. They erroneously believe that when it comes to running, more is better.
Experts advise you to increase your kilometers not more than 10% per week or not more than a 30% of your weekly kilometer over a longer period. But both rules are unquestionably violated, since runners go from a small distance to two figures suddenly. If you begin to experience problems, it’s easier than a few week after a day or two in the early stages of the injury to get through your pain.
- Your training does not vary
You go the right way if you run the same old training sessions again and again. Variety is the best friend of the runner and you’re going to fight very seriously without it. Try to include new workouts like intervals or fartlek in your schedule. Or even try to run on a new terrain as simple as that. All the same.
Many runners underestimate the amount of fluid they lose during runs and don’t drink enough because they are concerned about side stitches. As a result, they suffer from dehydration, which can harm your health and performance. Runners must pay attention to what they drink before, during and after exercise and how much they drink.
- Deviate from your routine
Don’t try anything you haven’t done in training. If you want the night before the marathon to store carbohydrates, do so before long training runs. You’re training your entire body, not just your legs; don’t surprise him by doing something else on the day. If you experiment with energy gels, do so during training, not on the day of the race.