If you are a new runner you have one big advantage over more experienced runners: You haven’t developed some of the bad habits they have picked up over time.
Have you ever noticed that runners tend to have a lot of nagging injuries? Most people think its from the running, but its not.
Those nagging injuries occur because even experienced runners make mistakes every single day. So if you are new to running, take head to these 3 running mistakes and make it a point to avoid them.
Mistake #1 – Not Warming Up
In order to get a great running workout you must first take the time to warm up your muscles, joints and ligaments.
If blood isn’t properly flowing through the lower extremities of your body you will be more likely to get injured.
Warming up tells your body to contract your muscles and release energy. It prepares you both mentally and physically to get in a good run.
Before you start running take the time to do a dynamic warm that includes stretching. After you are done with that you should walk for a few minutes followed by a bit of light jogging.
Once you feel your body is ready to go, you can then proceed to running. Be sure to start off slow and gradually increase your speed.
Keep these tips in mind no matter what type of running program you are doing. If you are doing speed work you may need to warm up for a little longer as that type of workout is very hard on the body.
If running is new to you, spend a few weeks jogging before doing any speed work. This way you will be able to build up the strength you need to go hard.
Mistake #2 – Wearing The Wrong Shoes
One of the biggest reasons new runners get injured is because they wear the wrong shoes while running.
For best results you need running shoes that are lightweight and flexible. One way to know if you need a new pair of running shoes is to bend and twist your shoes.
If the sole is overly flexible that’s a sign that support has declined and its time to invest in a new pair of running shoes.
Foot pain is usually a result of inadequate support in the sole of the shoe. And while some people are able to run in shoes that don’t provide a lot of cushion, for most of us that is an absolute must.
When purchasing shoes, make sure they were specifically designed for running. Keep in mind all running shoes are not created equal. For best results go to your local shoe store and get fitted for a running shoe.
This way you will be more likely to get a running shoe that fits your individual needs. As far as brands go, there is no brand that should get all of your attention.
Its all about what feels right on your foot. If its not comfortable or doesn’t give you the support you need, don’t get it.
This is a situation where you get what you pay for. And while you don’t need to spend hundreds of dollars to get a good running shoe, you should expect to pay between $50 and $80 for a decent pair.
Mistake #3 – Ignoring Injury
Ignoring injury is a big mistake all too many runners make. They either know they have an injury and choose to keep training anyways, or they feel some sort of pain and refuse to listen to their body.
No matter how tough you think you are, you should never ignore your body and continue training when its clear something isn’t right.
Understand that some aches and pains are par for the course when it comes to running. Generally speaking they will fade away as you continue working out.
But if you notice a pain that doesn’t seem to be going away, or that’s getting worse, that’s a sign its time to pack it in for the day.
Ignoring the signs of a potential injury can take something that’s minor and turn it into a serious injury that can have you on the sidelines for several months.
If something doesn’t feel right don’t be afraid to take a little time off. Sometimes your body may just need a little rest.
However, if after a week or two you notice nothing has changed, or you start working out again and the pain comes right back, that means you may need to be a little more proactive in your recovery process.
Consider going to see a physical therapist or a massage therapist. They will be able to implement methods that you more than likely won’t be able to do on your own.
Often times a few sessions with a physical therapist is all you need to get things back in order.
If this approach doesn’t work you may need to consider consulting with a different type of medical professional.