Frequent mistakes by runners and how to prevent them

If you’re not a fan of running, you probably think it’s the easiest thing in the world – because it’s just moving your legs in front of each other, right? Well, there’s a lot more to running than that. To be a competent runner, you need to train regularly, practice the right technique, wear the right footwear and avoid common mistakes. Unfortunately, some runners find themselves falling into these traps that cause injury – and they have to pay the price. So what are frequent mistakes by runners and how do you prevent them?


Mistake: Doing too much too quickly

Many people who start running find that they become injured very quickly. This is because they do too much, too quickly. If you’re not used to running, your muscles and lungs won’t be used to working so intensely, and they need time to warm up. Going from 0-100 and pushing your body to its limits will never end well, and many new runners end up with shin splints or stress factors. This can stop your running career before it even begins.

How to prevent it:

The key to preventing injuries such as shin splints or stress fractures is to increase your mileage gradually. Rather than pushing your body to the limit straight away, you need to test your own boundaries and increase your mileage each week. Many experts also suggest switching from running to walking when you first start out, to give your muscles time to breathe and expand.


Mistake: Not resting

If you’ve just started running, you may have found that you want to get out on the roads or the track all the time. It can be easy to go for a run a couple of times a day – but it’s important to realize that your body needs to rest. If you continue to run when your body is tired, it will eventually just burn out, and you may injure yourself and damage your chances of a running career.

How to prevent it:

Doctors suggest that you take a rest day after each long session. Of course, for hardcore runners, this can be difficult as you want to get out there and train as much as possible. However, if you can’t get a rest day in after each session, it is important that you have AT LEAST one rest day a week. This is vital for your muscles to repair themselves and keep your stamina and strength up.


Mistake: You wear the wrong shoes

Just as you wouldn’t continue to drive a broken-down car, you shouldn’t wear broken or worn out shoes. Wearing the wrong shoes when you’re running can permanently damage your feet and cause you aches and pains that may be hard to get rid of. Good running shoes will absorb the shock of the ground beneath you to avoid these pains. If they are broken, the shock will be taken by your feet and shins.

How to prevent it:

Get some new shoes! You should be able to tell whether your shoes are worn out or not by looking at the finer details, the tread, and the fit. Researchers generally suggest that you should buy new running shoes every 300 to 400 miles as this will ensure they are doing everything they are designed to do. Make sure the shoes you buy are correct for your feet as well. You can do this by visiting specialist running stores who will measure your feet and test them out using a video gait analysis.

Are you making these common mistakes? It’s easy to prevent injury and pain while running if you know what you’re doing. These common mistakes are easily preventable if you follow these simple tricks and follow the advice.