Going For a Run: 8 Mistakes to Avoid
Is running the best sport in the world? More than two million people would nod yes and eagerly put on their running clothes. Running outdoors gives you a sense of freedom. You can run anywhere, anytime. It means time for yourself, time to relax. However, running can be more fun if you avoid making the following mistakes. Be the first to pack your running shoes for your upcoming vacation.
1) Looking Down
Running has a significant advantage: You get to be in nature, and you see different things, experience other surfaces, and absorb the scents of your environment. It’s like a voyage of discovery, where you come across beautiful bridges and beautiful parks. So don’t look down; look ahead and around.
2) Not Drinking Water
If you run for less than an hour, there is little chance of dehydration. After that, replenish the water you are lacking. The longer you walk, the more water you will need. Drink a glass of water first, and wait for 30 minutes more (before you get thirsty!) to start drinking again. You can choose water or a sports drink; it is recommended to drink 500 milliliters per hour.
Bodybuilding, recovery, injury prevention, warm-up… there is simply not enough time. Many runners, especially beginners, make the mistake of getting carried away and running many kilometers at a fast pace. It’s delicious. However, more is not always better when it comes to running. Most running injuries are caused by over-exercising. Try to follow a program and gradually increase your pace and mileage. If you are injured, do not ignore it and get plenty of rest.
4) Thinking that Running is the Only Way to Train
To support your running performance, it is a good idea to do other sports in parallel. Think about your core. Many runners do strength training in addition to this, but you can also go for yoga. By strengthening your muscles, you can also reduce your risk of injury.
5) Not Paying Attention to Your Breathing
A runner who wheezes is a dead runner. If you are breathing well, you can run more efficiently. Good breathing allows you to get more air, oxygen, and endurance. Not only will you train your leg muscles also your breathing. Proper breathing while running means abdominal breathing, using your mouth and nose, about 25 breaths per minute, and no forced breathing. If your breathing and stride are in sync, you will be running at your best. Out of breath? Then get back into your rhythm.
6) Only Running on Days When You Feel Good
Jogging has been shown to help with fatigue (from work) and stress disorders. It’s not a solution to burnout, and it doesn’t work for everyone, but running helps you clear your head and relax for a while.
7) Limiting Yourself
Of course, it’s great to run the same lap over and over again. Maybe you feel terrific about your running, or you can easily measure your improvement. However, running the same lap all the time is a waste of time. Running can be done anytime, anywhere, and you have to take advantage of it.
8) Forgetting the Sunscreen
When the sun is high in the sky, you might feel that it’s the perfect time to run but are you careful about running in the bright sunshine? Ideally, run before 11 a.m. or after 3 p.m., when the radiation is slightly weaker. To protect your skin, you should wear a hat and sunscreen. Use a cream with at least SPF 30, UVA, and UVB protection. Don’t forget to apply on the lips as well!