Running is a simple sport in truth, put one foot in front of the other. However there are many ways in which you can stunt your progress as a runner. Here is the top 5…
- Increasing milage too quickly
Gradually increasing mileage for runners, especially new runners and people restarting running, can help prevent injury and burnout by allowing the body to adapt to the increased demands of running.
One simple rule to follow is the 10% rule, this means increasing the milage each week by 10% every week. By doing this you can can help build a consistent running routine and instill a sense of accomplishment and progress.
2. Neglecting strength training
Strength training can improve the ability of muscles to generate force and work for longer periods, which can lead to improved running speed and endurance.
Strong muscles will also help protect joints from the impact of running, reducing the risk of injury.
3. Not listening to your body
We all push through pain every now and then, but its important to listen to your body and know when to push and when to stop.
If you feel pain or discomfort, it’s important to take a break and recovery properly. This includes stretching, foam rolling, getting a massage and ensuring you are eating a nutritional diet.
4. Failing to vary your routine
Running the same route, running the same distance and running the same pace every run can lead to boredom and will stunt your progress.
You need to include a variety if sessions in you plan, this could include:
- long runs
- Easy runs
- Speed/sprint sessions
- Thershold and interval sessions
- Hill runs
- Fartlek sessions
5. Not staying hydrated
Hydration is important for running because it helps to regulate body temperature, lubricate joints, and transport nutrients throughout the body.
When you run, your body loses fluids through sweat, which can lead to dehydration if not replenished.
Dehydration can cause fatigue, muscle cramps, and other problems that can negatively impact your performance.
It is also a good idea to drink sports drinks that contain electrolytes during longer runs to help replace the sodium, potassium, and other minerals that are lost through sweat.
Thanks for reading!
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