Beginner Running Mistakes

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Common running mistakes to avoid

Running is a straightforward sport. Running doesn’t require a lot of appliances or skill, and it’s an effective way to enhance your health, enjoy hours outside, and link with several other runners. Because team sports and indoor workout are restricted in COVID-19, more folks are attempting running for the first time or bringing it back to the game after a long absence. Here are a few basic mistakes to prevent if readers starting over.

Attempting to move too quickly

Do you have a specific goal in mind? If this is the case, be gentle and tactical in your method. Black Girls Run! RRCA-certified running trainer Toni Billups advises using the tried-and-true SMART objectives method. “Ensure that your aim is precise, quantifiable, tangible, realistic, and time-bound, with a goal in mind.”

SMART goals can help you stay focused and inspired. It’s also fine to change your daily goals. While missing a goal or experiencing a setback is discouraging, it does not necessitate giving up. Billups suggests allowing yourself time to re-evaluate and adjust accordingly as you work toward your goal. “If you do go, don’t be too tough on yourself,” Billups advises. “Running must be enjoyable!”

Common Running Mistakes
Source: / Chander R

Pursuing goals that you don’t truly care about

Aside from the discussion of whether the goal is clear and specific, you should respond a few simple queries: Would you like to go through with it? Is your goal exciting to you? Or does it simply appear to be something you “must” do? Find a goal that you are passionate about.

Phil Latter, a running mentor and writer from Brevard, NC, says, “If you measure aspirations what you’re eager to commit in, you’ll be much satisfied with what you get over this.” Examine oneself in the mirror and find out why you run.”

Putting on the improper shoes

The issue: Running damages can occur when you dress old footwear or the right type of athletic shoes for the ankle and running style.

Solution: Visit a running retail shop where educated salespeople can assess your running form and foot form. They will create shoe recommendations based on whether you are an over pronator, under pronator, or balanced runner.

Once you’ve found the right footwear for you, make sure to substitute them every 300 – 400 miles, as a loss of padding can result in injury. You should consider purchasing another pair of running shoes about midway through the life of your current pair.

Running Mistakes
Source: / Malik Skydsgaard


Overstriding, or touching down heel first with the foot well in front of the body’s center of gravity, is among the most prevalent concussion running form errors. Some runners believe that an extended stride will increase their pace or effectiveness, but this is not the scenario. Overstriding consumes energy because you are breaking with every foot strike. It may also result in injuries like shin splints.

The solution is to avoid lunging forward with the feet. When running downwards, this is extremely crucial. With each step, aim to land mid-sole, with the foot right beneath the body. The best way to keep the stride narrow and near the ground is to use a short, limited arm swing. As if you’re walking on burning coals, keep the steps soft and fast.

Control issues on hills

The issue is that when running downhill, a few people tilt far too far forward, overstride, and lose control. Running downhill incorrectly can result in injuries.

Running downhill is best done by leaning forward slightly and taking short, quick strides. Don’t try to break yourself by leaning back. Try to keep your shoulders slightly forward and your hips under you. Although it may be tempting to overstride, stop taking large lunging steps to minimize hammering on the legs and tension on the joints.


The issue is that some sprinters who are learning for particular races or targets run too hard, run long hours , and do not allow for adequate healing time. They believe that running each day will enable them become more fit and speedier. Overtraining is the primary factor of runner damage and exhaustion.

The solution: It is essential to integrate time to recuperate into the training to prevent overtraining.

  • Slowly increase the mileage
  • Allow yourself “rest weeks” by reducing the mpg by half every 4th week.
  • Start taking a day off after a long run. Cheat days are critical for restoration and effectiveness.
  • Take a day off after a long run. Rest days are critical for recovery and performance. Include some cross-training exercises in your routine. Doing actions other than running relieves boredom, works various muscle groups, and can provide a break for your running muscles and bones.

Going out too quickly

The issue: When it comes to running significant distance races, amongst the most common dumb mistakes is starting too fast. Many runners can recall at least one race in which they felt so good over the first few kilometers that they ran ahead of speed, only to break down and incinerate in the last miles.

The solution: To resist the issue of going out very fast, run the 1st mile shorter than you intend to run the the last one. It’s difficult because you’ll most probably feel very strong at first. However, please remember that for every moment you go out too quickly during first quarter of their race, folks could lose twice as much time in the second half.

Check that you’re in the accurate initial position. Start with slower runners because then you’ll most probably struggle to catch up with them.

Inadequate fueling

The issue: Many novices forget the value of nutrition in terms of both running efficiency and total health. What you eat earlier, during, and afterwards your runs has a significant impact on your effectiveness and retrieval.

The solution: Eat a quick snack or food 1/2 to 2 hours prior to run. Choose something with a high carb content and a lower – fat, fibre, and protein content. Pre-workout fuel options incorporate cereal with peanut butter, a banana, and an energy bar, or a plate of cold cereal with a cup of milk. Avoid rich, high-fiber, and high-fat foods to avert intestinal discomfort.

Final words

Running can become an odd obsession if you run to change your body appear like someone else’s or to convince other people. Maintain the health by setting and meeting healthy goals and aspirations.

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