10 most common mistakes when running

All runners at some point have made mistakes during training and racing. In some cases, we repeat the same mistakes again and again. But I hope we can learn from them and take steps to avoid their recurrence in the future. Here are some of the most common mistakes while running and ways to avoid injury and other problems.

1. Wrong shoes

The problem: wearing old or inappropriate for your foot running shoes or sneakers that can lead to injuries

Solution: go to a specialty store of athletic footwear, where knowledgeable sellers will be able to assess your running style and foot type. They will recommend you the right shoes . Buying the suitable pair of sneakers, don't forget to change them every 500-550 miles, because the loss of cushioning can lead to injuries. Around the middle of the life of your shoes, you might want to buy another pair to use for training. By the way, the shoes will last longer if you let it "rest" - to change the time on another pair.

2. Too much, too fast

The problem: many, especially those new to running, commit this error. They are so excited and underestimate their powers that run too much, too fast. They begin to register for many races, not making any breaks for rest and recovery. They mistakenly think that "more is better" when it comes to running. As a result, they often start to develop common injuries caused by excessive strain, such as the syndrome of the split shank. In some cases, they can quickly burn out and lose interest in the run.

Solution: take more kindly to how long, how often and how much you run, especially in the early stages. Gradually increase mileage. Don't let the weekly mileage increase by more than 10%. If you're new to running or are going to take a longer break, first start with walking, and then the program is running / walking. Pay attention to aches and pains. If during the run the pain is worse, it is a warning sign that you should stop. Listen to your body for the warning signs of injuries ,and will know when not to continue.

3. Too long a step and landing on the foot

Problem: one of the most common mistakes leading to injury, is a wrong step or landing heel forward, when the foot is far ahead. Some runners believe that the more long stride will improve their speed or running efficiency, but it is not. This step is wasting energy. It can also cause injuries, for example, the syndrome of the split shank.

Solution: make sure you do not thrust the legs forward. This is especially important when descent from the mountain. Focus on landing mid-sole, in each step place the foot directly under its body. Short swing arm is the key to ensure that your pitch was short and close to the ground. Try to keep your steps were light and quick as if you were stepping on hot coals.

4. Improper movement of the upper body

Problem: some runners swing hands from side to side, making you more likely to slouch and not breathe efficiently. Some beginners have a tendency to raise his hands up over his chest, especially when they get tired. Do you get tired more holding hands this way and start to feel tightness and tension in the shoulders and neck.

Solution: try to keep your hands at waist level, where they can easily touch your thigh. Hands should be at an angle of 90 degrees, elbows at sides. You have to rotate the hands at the shoulders (not elbows) so they were swaying back and forth. Imagine a vertical line dividing your body in half, the hands should not cross it. Keep your posture straight and level. Your head should be raised, back straight, shoulders even. When you are tired at the end of the run, you usually sink a little, which can lead to pain in the neck, shoulders and lower back. When you feel that slouch, put your chest out.

5. Loss of control when running off the slope

Problem: when running downhill, some people have a tendency to lean too much forward, to cross the threshold and lose control. Wrong downhill can cause injuries.

Solution: the best way to run down the slope, lean forward slightly and take short quick steps. Do not lean backward and don't try to slow you down. Try to keep the shoulders were a little ahead, and hips under him. Despite the temptation to step over the edge, avoid the big jumps, to reduce the load on your feet, not to subject the joints to excessive load.

6. Enough fluids

Problem: many runners underestimate how much fluid they lose during runs and don't drink enough. As a result, they suffer from dehydration , which can harm your health and health.

Solution: runners need to pay attention to what they drink before, during and after exercise. Here are a few simple rules of drinking while running: an hour before the start Jogging, try to drink 0.5 or 1 liter of water or other liquid that does not contain caffeine. It is not necessary to drink more so you don't have to go to the toilet while Jogging. Use your thirst as a guide when you need to drink while Jogging. It depends on conditions, but typically, runners with enough speed should consume half Cup of fluid every 20 minutes, and slower runners should consume a glass every 20 minutes. During longer workouts (90 minutes or more) some of your liquids should include a sports drink to replenish the loss of sodium and other minerals (electrolytes). Don't forget after your run to drink water or a sports drink. If you run after your urine turns dark yellow, you need to continue to rehydration. It should be a light lemonade color.

7. Too much effort at the beginning

Problem: When it comes to long distances, one of the biggest rookie mistakes – too much speed early in the race. Most runners have at least one story of when they felt so good on the first few miles that ran ahead of everyone, only to crash and burn on the latter.

Solution: here are some ways not to start too fast:

· The best way to avoid the temptation to run too fast is deliberately run your first mile slower than you plan to run the last. It's hard to do, because at first you will likely feel very strong. But keep in mind that every second when you are too fast go down in the first half of the race, you can lose twice as much time in the second half of the race.

· Try to make sure that you are in the right starting position. Don't look at faster runners because you most likely will try to keep up with them.

· Start the race at a comfortable pace and make sure you look at the clock at around the first mile. If you are ahead of the expected pace, slow it down. It's not too late to adjust the pace after one mile.

8. Improper breathing

Problem: some runners are unsure of how they should breathe during the run. They begin to breathe too shallowly, which can lead to the side seams.

Solution: here are a few simple tips on how to breathe correctly while running:

· Make sure that you should inhale through the mouth and through the nose while running. Your muscles need oxygen to keep moving and your nose simply can't deliver it enough. To get more oxygen you need to breathe through the mouth.

· You also need to breathe through the diaphragm or belly instead of the chest is too shallow. Deep belly breathing allows you to inhale more air, which also helps to prevent injuries.

· Exhale through the mouth and try to focus on exhaling fully, which will remove more carbon dioxide and also help you to do more deep breath.

· As a beginner, try to run at a pace where you can easily breathe. Use the "talk test" to figure out whether your pace. You should be able to speak in full sentences, not gasping for air. This is also known as "conversation pace".

9. Wrong clothes

Problem: some runners wear the wrong type, too much or too little clothing for the weather conditions that creates discomfort and the risk of diseases associated with heat or cold.

Solution: it is very important to wear the cloth of the correct type. Runners must use a technical fabric such as polypropylene or silk. It removes perspiration from your body, and you will remain dry. It is very important not to use cotton because once it gets wet you will stay wet, which can be uncomfortable in warmer weather and dangerous in cold weather. If you wear cotton, your skin will be more rubbing. In the winter, make sure you don't dress up too easy. You have to add about 5-8 degrees to the temperature when determining what clothing you should wear - it is so you will be warmed up when you start to run. In warm weather, wear loose light colored clothing.

10. Improper diet

The problem: many beginning runners underestimate the importance of food as for their cross-country results and for overall health. What and when you eat before, during and after a run, has a huge impact on your performance and recovery.

Solution: try to eat 1.5–2 hours before a run. Choose something high in carbohydrates and low in fat, fiber and protein. Some examples of good snack: bagel and peanut butter, a banana and an energy bar or bowl of cereal with a Cup of milk. To avoid disorders of the gastrointestinal tract and avoid foods, rich in fiber and fat. If you run more than 90 minutes, you need to fill the part of burning calories. You can get carbs on the run, consuming sports drinks or solid foods that are easily digested, for example, bars and even sports jelly intended for long-distance runners. Take about 100 calories after the first hour of running and then another 100 calories every 40-45 minutes after that. As quickly as you can fill the energy after a workout. Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) within the first 30 minutes after exercise. If you eat soon after a workout, you can minimize stiffness and soreness of muscles. You'll want to consume mostly carbohydrates, but don't ignore protein. A good rule of thumb for post-workout nutrition - the ratio of 1 gram of protein and 3 grams of carbohydrates. Fruit smoothies with yogurt for example of a good snack after a run.