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10 Common Mistakes Every Runner Should Avoid

By Sonam Satija

Updated - Oct. 25, 2019 6 min read


We understand your enthusiasm to bring out the best in you but you've got to pay heed to these 10 Common Mistakes runners makes- Be cautious of your running form as it's important to keep yourself away from injuries. Never overexert your body to limit where it can't prevent itself from injuries - it's important to make gradual progress rather than rapid as nothing comes easy - one learns to run faster step by step.


1. Wrong Shoes

One of the worst mistakes you would make for starters is to wear the wrong running shoes. Never comprise with running shoes. Wearing old running shoes also causes injuries, be very wise about wearing the right ones. Go for a recognized brand who cater to running-based shoes - pick up a knowledgeable salesperson so he can recommend the best shoe for your running style. Majority of running shoes have a lifespan of between 300 and 500 miles, so make sure you throw the wear out ones. Get your shoe size measured properly - don't give yourself into trendy color, it's more about the comfort and running form.


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2. Being Too Hard On Yourself On Recovery Days

Just because you feel slightly recovered, don't push yourself hard on your recovery days. Recovery helps you to heal your muscles, adapt simultaneously and improve day by day. We often tend to not give our bodies enough time to recover which causes further long-time injuries. Rather opt for easy-effort workouts rather than going for your every-day routine as it's harsh to put your body through exertion and pressure.


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3. Running Too Much!

Over enthusiasm and excitement is not always advantageous, most of the beginners end up being very rigorous about their running form and go on without taking any time to rest and recover - We need to learn to give ourselves a break and increase our mileage gradually without rushing in to. If you're new to running make sure you start with walking first and then progress into running. Give heed to your body for warning signs as you know your body the best - so don't over-exert it at least in the initial phases. It's important to take at least one day off from exercising each and every week.


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4. Wrong Body Posture

One of the biggest mistakes runners do is to have a wrong body posture, slouch and forget to breathe efficiently. Swinging your arms while running is not the best thing to do. Keeping your hands at the waist level instead while lightly brushing your hands on the hip makes it easier for you to run. 


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5. Staying Hydrated is IMPORTANT

While doing any kind of exercise, hydrating your body is very essential. Not drinking enough water is very detrimental to your health and also hinders effective performance. There should be enough fluids in your body ( water or non-caffeinated) to help you without being dehydrated as well as keeps you from going to the bathroom during the run. Drinking 4 to 8 ounces of water before you start should be enough. For fast runners, 6 to 8 ounces of water is good every 20 minutes while fo slow runners, 4 to 6 ounces is good enough every 20 minutes. 


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6. Misjudging Your Pace

Thanks to technology, we are well aware of our running pace every time. As somedays, your pace might feel easy and comfortable on a cool cloudy day whereas it will challenging to run on a hot sunny day. It differs on different measures such as the terrain, weather, and health conditions. We tend to misjudge our pace and run too hard on days when our body is not prepared for the same. Pushing yourself hard without understanding your body causes serious injuries - it makes you more prone to getting injured. Your body is well aware of the effort, not your pace - so be careful.


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7. Trying Out A New Gear On A Race Day

It is always recommended that you train in the shoes that you would be wearing on the race day for at least two to three weeks. So, experimenting, in this case, can prove to be harmful. Not only are there chances of a person developing blisters because of new shoes, but they also could be uncomfortable and might not fit well. While shoes are most important, you should be accustomed to even clothes and other gears. For performing well, comfort is of utmost importance and new clothes, if they don’t fit well, or even other equipment that you are not used to could be a problem during first-time use. race-day-common-mistakes-runners-make_image

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8. Missing Out On The Post-Run Meal/Drinks

While most of us give a lot of emphasis on staying hydrated after rigorous activities like running, it is also important to incorporate the post-run meal or snack on a regular basis. It is very important for muscle-repair after the run. Exercise essentially tears down old muscles to rebuild more functional muscles and in this process of remodeling, the body needs appropriate nutrition to help it function appropriately. Post-workout meals are thus essential to help us rebuild our body after a workout. After all, we don’t want to let our hard work go to waste. Talking about a Runners’ body, it especially needs appropriate nutrition right after the run in order to make him ready for the next one. This is highly important during high-intensity training sessions, such as pre-season or during major tournaments. There may be some cases when you find that you may not be able to eat some solid food immediately after exercise, then beverages or light drinks can be taken as an alternative to them. 


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9. Skipping Out On Core Workouts

While running can improve your stamina, there are certain core exercises that need to be a part of your daily routine. The advantages of these exercises are numerous. Exercises like planks and crunches help to teach the muscles to work efficiently. They also strengthen the torso’s stabilization. Apart from that, they help in tightening and flattening the tummy, whereas running works on the entire body. These exercises further help in the proper distribution of weight. That helps the body to absorb force and transfer force. And of course, they also improve the respiratory function.


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10. Heel Striking

A lot of runners prefer to touch the ground first with their heels while running, making them heel strikers among many others. But it is believed widely that choosing forefoot running instead of heel striking can reduce the number of knee-related injuries. Having said that, even the forefoot strike is not considered the ideal way for running. But the cause of worry with heel striking is that it impacts forces on the body, which could potentially cause injuries.


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