Running is a great way to get fit, to feel better, and even form a new friendship with other runners. Are you worried to start running because you don't have any experience? Are you afraid to run because you might injure yourself?
Starting a new running habit doesn't have to be hard - all it takes is a comfortable pair of shoes and of course, your willingness to run. However, did you realize that running improperly, especially for long distances, can do some severe damage to your body while not even giving you the benefits you'd expect from putting in all of that effort?
Common running injuries include stress fracture, shin splint, Achilles tendinitis, muscle pull, and many more. Running injuries usually happen when you push yourself too hard. The way your body moves also plays a role.
An athlete is a person who is good at a sport and competes in one or more games that involve physical strength, speed or endurance. If you want to become one, you have to train hard and improve your physical ability.
For the record, no well-known athlete that is good in his or her field that didn't pass through hard work of training and practice routine. Aside from that, they also develop their eating and drinking habits.
All athletes are passionate about doing these things because they want to achieve something, maybe a medal, a trophy, or a title. Not just that, they are also disciplined to avoid things that might harm them, especially while training.
Stop Doing These While Running
Running makes you happier, can help you get fitter, strengthens your joints, and can reduce your risk of cancer. However, there are things you need to consider while running.
Even though it is as simple as moving rapidly on your foot, running should be regarded as one of the critical exercises since it can cause people (sometimes even animals) severe damages. As runners, there are lots of things we can do to enhance our performance, such as eating healthy and getting plenty of sleep.
But what about those bad practices -- the things we do that overthrow our efforts? To help you with, here are the ten things you should never do while running.
- Running in the wrong shoes
If you wear the wrong type of running shoes and move the wrong running style, it can lead to several types of running injuries. Health is at risk that is why it is advisable to go to a running specialty store and ask for their recommendations before you buy shoes.
You should get shoes that are at least half a size bigger than your street shoe size because your feet swell when you run, so it's better to have some extra inch in the toe box to avoid black toenails and blisters.
- Ignoring the pain
Do not treat pain as simple wound such as when you cut your finger from the edge of a paper. Do not think that you are invincible to go and push through a run despite some pain.
It is a common mistake when you consider that missing a few races will ruin your training or limit you from reaching your goal. Pain must be reflected as a signal from your body that something is wrong and you must pause for a while.
Resting from running once in a while when an injury is in its early stages will prevent a more critical one. However, if you push through it, the damage will most likely get worse.
- Eating any food
According to professional coaches, consuming more than the allowed quantity after running (or other workouts) will result in gaining weight. It's better not just to keep track of your running mileage but also your calorie intake.
Eat 150-calorie snack containing easily digestible carbs and a little protein before running. Avoid junk food before, especially after, running.
- Discouraging yourself
According to Oprah Winfrey, "Running is the greatest metaphor for life because you get out of it what you put into it." We all start from zero; even athletes begin from nothing.
They become who they are today because they motivate themselves to reach their goals. If you run regularly, regardless of the pace or distance, you can proudly call yourself a runner.
- Skipping warm-ups
A quick warm-up can be a 5-minute brisk walk or slow jog, or warm-up exercises such as marching in place, jumping jacks, knee lifts, or butt kicks. Because of this, your muscles, bones, and joints will loosen up and gently brings up your heart rate to get you into the rhythm of running.
- Dehydrating yourself
Drinking water while running is not a waste of time. If you're running longer than half an hour, it is advisable for you to drink water during your run to avoid the effects of dehydration. It is advisable to stay hydrated when running because if not, it may lead not just to dehydration but also dry skin and bad breath.
- Running on an empty stomach
Running on an empty stomach will not burn the calories in your body but will burn more fat. Your muscles consume carbohydrates for energy, but when a sufficient quantity of carbs is not immediately available, your body turns to stored energy, or fat, to fuel your workout.
If you are not in the mood to eat, you could drink a sports drink before your run, so you know you're at least getting some calories.
- Comparing yourself to other runners
Do not play the comparison game. Remember that there's always going to be someone who can run faster or longer than you. Don't fool yourself by comparing your skills to other runners because you are just discouraging yourself. Instead, think about how much growth you have made so far.
- Being contented
Before you run, it is advisable to set a goal so that it may motivate you to move. However, do not be contented with what you are achieving today. Learn to explore more, run faster, run longer, and put a challenge to everything you do so you can show that you are a plus compare to the old you.
- Expecting a new PR
Assuming a new personal record or PR might motivate you to keep on getting faster. However, it can suck all the fun out of running and racing because of the pressure it can bring you. Be realistic and make sure your goals match your abilities and training efforts. Expect a little progress on your PR but don't let it ruin the joy.