Health & Living

Make mistakes that could sabotage your efforts

Running is a great way to get in shape and improve your overall health. It can strengthen your bones and muscles and improve your cardiovascular condition. But many runners, whether they are beginners or professionals, fall prey to missteps and end up sabotaging their efforts. If you love to run, make sure you don’t make these common mistakes that can hinder your progress. Read also – Can’t imagine working out every day? Exercising once or twice a week is enough to reach your goals

Do too much too soon

Raising your mileage or speed too quickly is a leading cause of injury and burnout. More is always better. According to experts, you shouldn’t increase your mileage by more than 10% every week. For example, if you run a total of 15 miles this week, you shouldn’t run more than 16.5 miles next week. The idea is to develop your skills slowly and steadily over time. Read also – Why should you incorporate aerobic exercise into your routine?

Do not warm up before the race

A proper warm-up before your run can prevent injury. Here we are talking about performing dynamic warm up moves such as front and side lunges, high knees and butt kicks while running in place and wiggling to the sides. Read also – Best exercises for a chiseled jaw

However, static stretching can be counterproductive. A 2013 study found that static stretching can reduce muscle strength and muscle power.

Running in old shoes

According to fitness experts, running shoes have a maximum lifespan of 300 to 500 miles. As they wear down over time they have become less supportive, and running in shoes that don’t support them can lead to unnecessary pain and even injury. Once you start to feel a difference in your running shoes, replace them with new ones. When shopping for new running shoes, try on different shoes to contrast and compare.

Unbalanced diet

You shouldn’t just be running day after day. You need to mix up your workout routine to avoid muscle imbalances, which can lead to injury.

Due to an imbalanced diet, runners tend to be weak and immobile in lateral movements and dorsiflexion, resulting in issues such as plantar fasciitis, shin splints, Achilles issues and more. Therefore, experts suggest mixing up your running routine with yoga, swimming, strength training, and exercises like barefoot side lunges or front lunges.

Not having a balanced diet

Eating a balanced diet is important to be able to reach your running and fitness goals. If you don’t give your body the proper fuel, it won’t perform optimally. Poor performance can even lead to injury.

A balanced diet contains different types of foods in certain amounts and proportions to meet the nutritional needs of the body. It should include nutrient-dense fresh fruits and vegetables, whole grains, lean protein, and healthy fats.

An empty stomach on a shorter run may not hurt, but if you speed up the miles, experts suggest eating a meal 2-3 hours or a snack 30 minutes before the run. And eat for the first 45 minutes to an hour after a strenuous run, as the body absorbs nutrients more efficiently at that time.

Also, be sure to stay hydrated. Consider bringing a handheld bottle or hydration pack if you are planning a long distance run.

Posted: Oct 5, 2020 5:20 PM | Updated: October 5, 2020 5:20 p.m.

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