Top mistakes to avoid when you start running
Mistakes to Avoid When Beginning Running
So you have decided to take the plunge and start running? That’s great but you need to watch out for some common mistakes most newbies make.
Starting off too fast – Many new runners start out too fast. In the newfound excitement of running to lose weight, they push themselves too hard and end up exhausted and burned out. They also run the risk of injuries and joint pains.
If you are starting running, make it a point to start very slow and build up speed gradually over time. Your body needs time to adjust to the extra stress caused by running.
Not wearing proper shoes – Many runners make the mistake of wearing any old comfortable pair of shoes for running. But it’s very important to wear properly fitted running shoes to avoid injuries. Also, shoes should be discarded after every 350-400 miles run depending on the wear and tear. If you wear proper shoes and replace them regularly, you will avoid many joint problems.
Not fueling properly -If you want to enjoy the maximum benefit of your run and lose weight by running, you need to grab a pre-run snack prior to running. Most beginners think that running on an empty stomach is better as it makes them feel lighter, but the truth is that eating a small snack enhances your running performance. The trick is to not overdo it, a 300 Calorie snack is more than sufficient as a pre-run fuel.
Not enough hydration – When we run, we tend to sweat a lot which is the natural cooling mechanism for our body. But if we are dehydrated, there is no sweating which can lead to fatigue and even heat strokes. So it is very essential to hydrate our bodies properly while running. Whether you want to lose weight by running or lose weight in general, water is the key.
No proper warm-up – While running to lose weight, many beginners get carried away and don’t warm up properly and dive straight into running. But this is very dangerous and can lead to serious injuries over time.
To prepare the body for any physical activity, it is necessary to warm up. It can take up to 5-10 minutes for an average person to warm up by doing some brisk walk and stretching the leg muscles. It boosts the heart rate and minimizes injury risks once you start running.
Not stretching post-run – Many runners completely neglect stretching after a run. Not stretching gradually decreases your flexibility and also causes aches.
To prevent this, once you complete your run you should take out at least 5 minutes to stretch your muscles properly. Ideally, you should hold your stretch to 30 seconds and breathe throughout the stretch.
Avoid these common mistakes and you can enjoy your run for many years to come!