As well as detailed instructions from a fitness trainer on how to fix them once and for all.
Running is the most popular sport in the world, and this is not surprising: you can do it anywhere, and the effect on the tone of the muscles of the abs and buttocks cannot be compared with the result of any other workout. But running correctly is not as easy as it seems. Violation of technique reduces performance, interferes with enjoyment and, most importantly, can lead to injury. We have collected the most common mistakes and learned from a professional trainer how to fix them once and for all. Maxim Sedykh is an experienced athlete and a person who cannot imagine his life without movement.
Fitness trainer, nutritionist
1. Inappropriate footwear
It is not only uncomfortable, but traumatic to run in shoes not intended for sports. In order to find the right pair, it is important to know your foot structure and, therefore, to choose a trainer with softer or harder cushioning. It is better to buy in a specialty store, where employees will suggest a suitable model depending on your foot shape, size, step and body weight.
“Choosing the right footwear is the key to keeping you healthy. Sneakers are the only thing worth spending your money on in the first place. They do not have to be expensive, the main thing is quality and comfort. Each type of workout has its own type of footwear. Running shoes should cushion the foot, reduce the shock load on the ankle, and provide good traction. The flat sole of the sneaker is not intended for running and will only increase the risk of joint damage and sprains. Statistics show that novice runners are reluctant to return to training after the first injury. Therefore, consider in advance the choice of shoes that will be equipped with special protectors, shock absorbers in the toe and heel of the sole. Choose sneakers for a specific task: for running on rough terrain, on asphalt, off-road and mixed terrain … ”- explains the expert.
2. Tight lacing
Running in loosely tied shoes increases the chances of injury, and too tight puts pressure on the instep, restricting circulation. It is also very inconvenient.
3. Wrong pace
As paradoxical as it sounds, one of the most important things a runner should be able to do is walk. The main mistake all beginners make is choosing the wrong distance for their level of fitness. As a result, a feeling of complete exhaustion after training and severe muscle pain for the next few days. Choose a comfortable pace and distance and gradually increase them.
“For beginners, I recommend starting with a minimal load. Go outside, take a calm, steady pace, which will be slightly faster than normal walking. Run as much as you can, while it is important that there are no uncomfortable sensations in the body. This is the very starting point from which you can start your running workouts. What is it for? Our body works according to the method of load progression. If you immediately try to take a high pace, the body simply will not have time to adapt. As a result, you will experience constant discomfort, stress and will not get the effect that is observed during a full workout.
If you are just at the beginning of this path and have run 20 minutes for the first time, you should not train for 20 minutes every day. Take half of that time and this will be your starting point. Running frequency is also important. For beginners, I recommend doing 2 runs for 10 minutes in the first week, and 3 runs for 12 minutes in the second week. In the third week, you can already increase the number of runs to the maximum allowable, that is, 4 runs of 15-17 minutes. There is no need to try to run long distances at once. Here we again return to the question of the importance of adapting the body to stress, ”advises Maksim Sedykh.
4. Holding your breath
Breathing is our basic instinct, but that doesn’t mean we know how to do it the right way to make our workout more enjoyable. The result is that you are exhausted and give up. Find a breathing rhythm that you feel comfortable with and that you can maintain throughout your workout effortlessly. For example, two breaths and one long breath.
“First of all, you can’t hold your breath, because during intense sports, the body needs a sufficient amount of oxygen. Otherwise, oxygen starvation occurs, which is fraught with negative consequences. Breathe slowly, deeply, listen to your inner feelings, ”says the expert.
5. Uncomfortable clothes
It may seem that the choice of clothing does not really matter, but coaches have their own opinion on this matter. When it comes to cardio, it’s important to let your body breathe, so it’s best to avoid tight things. If you choose between shorts and trousers, it is better to give preference to the latter – they will help to avoid overheating. Well, the decisive moment for many – beautiful and comfortable things are just pleasant to wear. This fact is confirmed by opinion polls – those who choose special clothing for sports are more motivated and achieve their goals faster.
Maxim Sedykh believes:
– In any sports store, consultants will help you choose clothes for running training, tell you what leggings, seamless underwear, shorts, and a T-shirt are needed. Basically, these are always synthetic things that remove excess moisture and leave the body dry. These opportunities are given to us by modern technologies that help us decide on the choice of equipment not only for running, but also for practicing any kind of sport. Remember that things should not hinder your movements, squeeze. Start with a minimal set, and if there are no financial constraints, and you understand that you will be jogging for a long time, then you should purchase the following:
seamless underwear;
running socks that protect your feet from calluses, friction and calluses;
high-quality running shoes for the type of surface on which you will run;
synthetic shorts and t-shirt;
a hat for protection from the cold and so that sweat does not run off into the eyes in hot weather;
a belt bag or small backpack to take with you the necessary things: documents, wallet, phone, drinking system.
6. Lack of other training
Running has a profound effect on joints: ankles, knees, hips and back. They need to be strengthened to prepare for high stress, to speed up the healing and recovery process, and to avoid injury. Additional activities should include strength exercises for the legs, stretching, and training to develop coordination and balance.
The type of additional physical activity depends on the nature of the training and the goal. If you plan on running to shed excess body fat, I would recommend adding strength training under the supervision of a good trainer you can trust. Such a tandem will lead to quick results.
If you want to participate in marathons, I would also recommend finding someone you trust and training under their supervision. In general, you need to develop strength and endurance in yourself, and do this with the help of not only running, but also other disciplines.
7. Lack of warm-up
Neglecting to warm up before a run can have serious consequences. During charging, the body warms up, blood flow gradually increases, which means that the risk of pulling the muscle is reduced. Make it a rule to warm up for 10 minutes before each workout.
“If you want to live a long life without injuries and have athletic longevity, then a warm-up is an important and necessary stage. No matter what sport you play, never neglect warm up and warm up.
Our ligamentous and articular apparatus is subject to sufficient stress in everyday life. If we skip the warm-up and start training, the chances of injury are high, which can discourage beginners from continuing to practice the sport. And is it really worth training in such a way as to get injured? ”, The expert believes.
8. Inattention to the body
Many people think that focusing on your feelings is necessary only in yoga, but this is not the case. It is necessary to listen to your body – are the joints experiencing too much stress, are you holding your breath, disrupting the work of the lungs, are full of energy or are already overcoming yourself.
If you feel unwell (stuffy nose, sore throat, fever), you should never train in this state. The explanation is very simple – during an illness, the body directs all its forces to recovery, you need to take a break from training. What do we see most often? Instead of helping the body to heal, many do not stop running and thus increase the load even more.
When running, it is important to listen to your own feelings. If you have a prick in your side, a taste of blood or iron appears in your mouth, spots on your face, pain in muscles, joints, I recommend that you stop and stop training for any manifestation of pain and discomfort. If necessary, promptly contact a specialist who will refer you for treatment.
Exercising in case of poor health, against the background of a progressive disease, always leads to complications.
9. Not to drink
The key to a successful workout is a sufficient amount of water in the body. Studies have shown that the loss of even 5% of liquid reduces productivity by 30%. Therefore, be sure to drink plenty of water before your workout, during (especially if it’s a long run in hot weather) and after.
Do you need to drink during training and how much is the most popular question for beginners. In fact, this should be done when you want it. Take a small container with you. If necessary, wet your mouth with a little water and take a sip. This will be enough, but there is no need to run with a dry mouth.
More advanced athletes, running long distances and participating in marathons, drink water by the hour. They start a timer and drink water on signal, even if they don’t feel thirsty. They do this because there is a need to replenish the water balance in the body. Otherwise, a sad outcome awaits in the form of dehydration (dehydration).
10. Do not follow the pulse
There are many things to keep track of during your workout, from how you exercise to weight control. But the most important thing is the pulse. Heart rate can help you adjust your running intensity and track your progress in fitness levels. Imagine you are running 13 km / h with a heart rate of 140. In six months you will have a constant heart rate of 120, at the same pace: great progress! Fitness bracelets help track changes in heart rate.
“It is very easy to get the heart rate monitor you need today. Prices vary. If this is not possible, you can measure your heart rate yourself. As you run, place 1 fingers on a pulsating artery in your neck every 2–2 minutes. Count the number of beats in 10 seconds and multiply that number by 6. This will give you your heart rate.
Yes, this will be an approximate number, but it will be better than not measuring the pulse at all. Why should we monitor this parameter? Your workout pace is based on your heart rate. With this approach, running will be fun and not uncomfortable.
By measuring your heart rate while jogging, you can evaluate the effectiveness of your workouts and understand in which direction to adjust them – to increase or decrease the load. Be sure to listen to the increase in rhythm in order to avoid a heart attack, ”explains Maksim Sedykh.
11. Clench your fists
Think your legs are the only part of your body that you should focus on while running? But no. If you run with clenched fists, you reduce the effectiveness of your workout. Relaxing your hands helps you concentrate on your run.
“You should be comfortable while running, so all athletes recommend keeping your hands in a position that is comfortable for you. But it is worth remembering how our blood circulation works. If you clench your palms too tightly into a fist, then thereby provoke an increasing tension in your hands and blocking the flow of blood to the vessels. Blood saturates our organs and the venous system with nutrients, and when clamped, this process is disturbed, ”the expert advises.
12. Improper diet
It not only deprives us of energy, but can also provoke cramps during exercise. Half an hour before running, it is recommended that you have a snack with a meal high in protein and complex carbohydrates, such as whole grain toast with peanut butter. You will feel energized compared to running on an empty stomach. It is recommended to consume protein foods after exercise.
“In the diet of a runner, like any person leading an active lifestyle, all nutrients must be present in the required amount: proteins, fats, carbohydrates, minerals and vitamins. Our body is a complex biological machine, and for its smooth operation it is necessary to constantly supply it with nutrients.
It is impossible to give a single nutritional recommendation for everyone, since everything is very individual, ”says Maksim Sedykh.
13. Cold shower
It might seem like taking a cold shower after an intense workout is a good idea. Not really. Just like before a workout you warm up to warm up, so after you need to give yourself a few minutes for your body temperature to return to normal. By gradually slowing down your pace and moving on to walking, you will lower your heart rate and avoid discomfort, from nausea to seizures.
The body does not like shocking loads, especially when it is not prepared for this. If you want to run and temper your body, then you should do it gradually.
Reduce the water temperature a little from workout to workout. You can shower at room temperature and then rinse yourself with a cooler rinse. Such a gentle regimen will not harm your body and will not negatively affect your well-being.
In relieving muscle tension, massage and various rollers, rollers that you roll over the body to relax, are excellent. The well-known and inexpensive Lyapko applicator, a rug with small needles, is well suited for the same purpose. All of this helps to improve blood flow and speed up recovery from a running workout.
14. Skipping Interval Workouts
Long-distance running can be great, but interval training shouldn’t be neglected either. In fact, sprinting can help you lose weight without wearing out your ligaments.
If you are running to say goodbye to those extra pounds, try working in intervals – for example, pick up speed for high intensity for 30 seconds, and then return to a rhythm that will not be so exhausting for you. Once you recover, return to intense running again. Such intervals are recommended to be performed from 15 to 20 minutes, 3 to 4 times a week.
Regardless of your fitness and experience, getting ready for a short or long distance run should not be overlooked. Many people mistakenly assume that only endurance is required to run 1–2 km, and a few months of training is enough to prepare for a marathon. In fact, this is not the case.
15. Lack of attention to the press
One of the best things about running is that almost every part of the body works during a workout. Unfortunately, many people forget to use the abs, making the exercises less effective. Tighten your muscles to achieve your best physical condition!