Running too fast without being able to sustain a steady pace is a common mistake. Which can be daunting for beginners.
When starting the running, most of the runner lead by emotion generates a misapprehension to run more kilometers or to be able to do it faster. While running makes us feel healthier and happier, when looking for improvements do not skip the processes. Follow a training plan according to the level, characteristics, and objectives. Here we tell you about the most common mistakes when running to avoid them in your practice.
Running too fast
This is usually one of the most common mistakes when starting out in running. Many go to great lengths in the first kilometer, but then find it hard to keep a good breath and keep up. Of course, every kilometer the pace goes down and this can be scary for beginners.
A trainer and marathon runner suggests first preparing you physically and mentally. In the physical part, it is important to have a training plan. In addition, in the middle of the session, it is best to start slow. First, you must warm up, regulate your breathing and then you can go up in rhythm little by little. In the first weeks, you must find your rhythm, so that later you can improve your pace and the distance to go.
Always run at the same pace
This habit is required when the runner feels comfortable with the same distance and speed. Beyond the monotony, it can be counterproductive. Because the body needs to leave its comfort zone to continue with a recovery period that improves performance, whether the result to achieve greater strength or speed.
A trainer specialized in trail running; we must conduct pieces of training simulating the race rhythms that we will work in competition. In addition, it is indispensable to include varied works such as intervals, slopes, fartlek, among others.
Do not heat or stretch
Many runners, even the most experienced, underestimate the importance of warm-up before running and stretching when finished. Heating reduces the risk of injury, especially by the constant contractions that will be performed at muscle level and movements that require great flexibility. While stretching helps to reduce the tension generated after exercise, avoiding contractures, adhesions, and injuries.
Lilia Alameda, licensed in physiotherapy, advises performing exercises that do not generate much muscle load before running. It involves lubricating the joints and generating a muscular mobilization. When finished, the ideal is to do stretches in all its amplitude to improve the oxygenation and avoid the accumulation of lactic acid.
Do not wear suitable sneakers
Never buy shoes for the color or trends, without taking into account the basic needs and the function of a specialized sports footwear for a sport like running, where the technology is very useful.
It is advisable to first know your type of step, which can be supinator, pronator or neutral. Based on this and the technology of the footwear, you can choose a model that fits your weight, pace, and distance to run. Then, you can focus on additional subjects such as the weight of the shoe, breathability, grip to the chapel, etc.
Do not give importance to stockings
This is a point that is not given much attention, but that is very important. The quality of the stockings and the one that is specialized for running can avoid discomfort and even the abandonment of a race if it is being tried for the first time a distance. A stocking with seams, lumps or inappropriate material can cause blisters or wounds, which is one of the most uncomfortable things to do when running.
Remember that you always have to try the averages during pre-race training, never on the day of the competition. At the starting line, you arrive with everything finally…