5 common running mistakes that runners make !!!
Running in itself is very easy. However, if you have specific goals in mind to improve your performance and you want to beat your personal best in a particular race, then things are getting more complicated. To avoid the five most common training mistakes for runners, we have collected some useful information for you.
Read 5 common running mistakes that runners make!!!
1. Just running on “Feel well”
Many runners train regularly and enthusiastic for a long time but do not understand why they are not coming fast. The reason for this is often the unity of their training program. If you are only running for exercise, then training in your comfort zone is absolutely fine. But if you want to increase your exposure and increase your speed, then you need to add some variation to your training routine. The most important factor in improving your performance is making a training stimulus. To start the recovery/optimization process, you need to push your body out of your comfort zone (homeostasis) which will make you fast. If you always run at the same pace, then you will improve in the beginning, but soon your body will be used at that level. Training stimulation will not be enough to trigger the optimization process. This is the reason why it is necessary to change your training volume and intensity. You can spice up your training with various ongoing workouts, such as intervals, tempo runs, or hills, and thus force your body to constantly face new challenges.
2. Too much is a very good
This mantra is basically correct, but it also comes with some risks. Professional runners work twelve or more times per week. For many years, intensive training is needed to create the necessary strength and stamina to work in such a high volume. Many runners increase the number of training sessions from one day to five or six times in a week or two once a week because they have recently decided to train for marathons. But since the inert structures of the body (bones, ligaments, tendons, cartilage, etc.) need time to use in new loads, it often gets hurt. These include runner’s knees, shin splints and achillodynia (swelling of the Achilles’ shoulder). Therefore, it is important to give yourself enough time to properly prepare for the race. To avoid overcrowding and excessive use, you should increase your training volume and intensity gradually and according to your fitness level.
3.False ambition in the last week before the race
Are you working hard for weeks to get ready for a special race to stand on the starting line and feel that you are not ready? There is no good position to run a new personal best … This mistake is due to false ambition one or two weeks before the race. Many runners think that they have to give it properly until the bigger race. But what they should do is the exact opposite: your usual aging age decreases by 30-50% in tapping, depending on your training age, your performance level and the distance of the race. Also, you should include one or two hard work to give your muscles a final intense stimulation to best prepare your body for the demands of the upcoming race. You should also avoid strength training and unfamiliar exercises in the days before the race. Tired or painful muscles may endanger your target race quickly.
4.Intense Workouts Without Warming Up
Unfortunately, the positive effects of warming are often underestimated. In fact, with a proper warmth, you can help you set up a new personal best, and you should be a regular part of your training. A good warmth can reduce the risk of injury, particularly with the contraction of fast and explosive muscles as well as those movements that require a high degree of flexibility. Many scientific studies have shown that warm body tissues are able to withstand more stress. In addition, warming up reduces the risk of injury by improving your concentration and accelerating your reaction time.
5. Avoid cross-training of any kind
Many ongoing injuries are the result of muscle imbalances and undeveloped back and stomach muscles. This is the reason that you should regularly include runner-specific robustness and stabilization exercises in your training routine. A strong core not only helps you to run more efficiently but also eliminates the compensation movements, stabilizes your spinal cord and prevents symptoms of injuries and excessive use. Do not miss our article about strength training for runners.
If you avoid these training mistakes, then nothing can really be wrong Race Day We wish you luck on your next race!
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