Common Running Mistakes I Made as a Beginning Runner

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Common Running Mistakes Lead to Disaster

common running mistakesOne day I decided I was too heavy and I should take up running.  I was so out of shape, that I ran in the dark so no one would see me wog and waddle my way though the neighborhood.  Without any real plan I started working out.    I decided to walk for a 1/2 mile and run the other.  I repeated this three times, for a total of three miles.  This was one of my first big common running mistakes.

Oh the pain!  I was so glad to be done with that first training session, it took me an hour to complete, and I was so tired I could barely walk up the step from the garage floor to the house.  And the next day, ouch!  I was sore.  I rested a day and continued with my plan.  Another day of pain, and soreness.  My common running mistakes turned from pain to injury.  I got shinsplints, and they killed.  In fact while I was training, it was better for me to run than walk.  I would get done with my workout and feel like someone wacked my lets with a baseball bat.  They hurt so bad.  I was always sore.  I was lucky that I really wanted to run, or this first of many common running mistakes could have cause me to quit.

I figured every runner was always sore, that a runner’s legs ached between each run.  One of the common running mistakes runners make is embracing the “no pain, no gain” mentality.  In reality, you need to allow your legs to recover and rest.

Follow a Training Plan to Avoid Common Running Mistakes

One of the most common running mistakes made is to not follow a training plan.  A training plan is key for several reasons:

1.  It helps you control how oftern you run.  It is important to allow your self some time to run.  Run every other day ot allow your body time to rest.

2.  A training plan prescribes the distance you’ll run.  One of the common running mistakes is to overdo it.  You want to push yourself, but don’t want to go so far that you risk injury.  A good rule of thumb is your total miles run per week shouldn’t increase by more than ten percent.  Also, your longest run of the week shouldn’t increase by more than ten percent per week.  Training plans typically adhere to these rules to avoid these common running mistakes.

3. A training plan dictates how far you run in each session.  A pointed above, one of the common running mistakes is to run too much too fact.  Training plans incorporate the ten percent.  This help you avoid injury.

I didn’t follow a sensible training plan.  I’m very lucky I didn’t really injure myself and quit running.  If I would have gotten injured, I would have then gotten discouraged, and risk giving up.  I may never have become a runner.  I can’t imagine that!

Run when it is cool

Running in heat or warmer weather is another one of the common running mistakes.  Running takes a lot of effort and your body generates quit a bit of heat.  As you run your body’s cooling system kicks into high gear.  Another one of the common running mistakes is not staying hydrated.  Staying hydrated means you have the blood volume to carry oxygen to your muscles and water to sweat.

You body has to work much harder when it is hot.  The optimal running temperature somewhere in the mid 50’s.  Go above that, and it just becomes more work.  Run anywhere about 80 degrees and you’re working about 20% harder than if you ran in the mid 50’s.

common running mistakesReplace your Shoes

Replace your shoes often to lessen the risk of injury.  Over time the cushioning in your shoes breaks down and eventually wears out.  Once this happens, you shoe’s ability to absorb the shock of your foot falls suffers.  One of the common running mistakes is to not replace your shoes often enough.  I generally replace my shoes four times a year, or about every five hundred miles.  I know of some runners that have two pairs of shoes and alternate them.  They say this helps the shoes recover their bounce between running sessions.  I haven’t tried this, but it does make sense.  I might try it some day.

Common Running Mistakes

Hopefully you picked up some tips in this article regarding the type of mistakes generally made by beginning runners.  I think the two most important common running mistakes to avoid are starting out slow (follow a training plan), and staying hydrated.  In all cases, being save and avoiding injury are most important.

These are just some of the common runing mistakes I have made.  There are others, this article on common running mistakes talks about some other issues beginners should be made aware of.

 

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