Avoid these mistakes while running
Whether you are a beginner or have been running for a long time, you could still make these common mistakes. Before you hit the track the next time, keep these mistakes in min, so that the workout does not affect you negatively. Here are the 5 common mistakes and ways to fix them.
Too many kms
When you start on a new workout regime, you tend to get excited and try to do more and more of it. Same goes with running. Soon enough you are aching all over and you've pulled a muscle or two. The best way to increase your performance is to go by the 10% rule- eg. if you run 25 km every week, don't increase more than 2.5 km the next week. Choose to increase the speed or distance not both.
Wrong shoes
If you are new to running, you might just think your gym shoes are fine for running. You are wrong! Choose shoes that will offer you proper cushioning and support needed for running. Also check for any wear and tear; it maybe time to get a new one.
Take it easy some days
Make sure you take days off to recover or have some days where you run easy. Your body needs enough time to recover and repair itself. If you must run everyday, run slower on some days. This can be hard to follow for competitive runners. In that case, run with someone slower or take walking breaks in between running.
Fuel properly after the workout
It is very important to refuel within 30 minutes after your workout. Get some proteins and carbs after a lunch- a lean meat sandwich or a chocolate milkshake would do just fine.
Make your workouts flexible
Try not going for runs if you have not got enough sleep or are sick. You could be doing yourself more harm than good. The best way to tackle this would be to make your workout timings flexible. If you cannot complete your 5 km run on a particular day, its fine. Also you do not have to run in the mornings everyday. If your mornings get too busy, go for a quick sprint in the evening. A manageable workout is more effective.
Happy running!
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