10 mistakes when running a lot of people don’t know they are making

Running can be a great, low-cost way to stay active and possibly extend your life. However, runners will only get the benefits of running if you do it safely.

But it can also be problematic if you make these run errors. Here’s how to avoid common beginner mistakes.

10 mistakes when running a lot of people do not know they are making (artwork)

Set unrealistic goals

It’s fun to start a running routine, but you don’t want to set your sights too high. Be smart and set appropriate goals. Sign up for a fun run before thinking about running a marathon. Your goal is simply accomplished. If you try too hard, you will significantly increase your chances of injury and even affect your health.

Stretching the wrong way

Most runners believe they need to “stretching out” before running, so they rest their feet on the ledge to stretch their hamstrings or stretch their calves on the curb. Static stretching is a bad idea before running because it really hinders your running performance and can lead to injury. It can actually cause a decrease in muscle function instead of requiring the body to relax before performing, switch to dynamic stretching, which helps train muscles to warm up and function the way you want through a wide range of dynamic movements.

Don’t eat before running

It’s important to give your body the right nutrients before embarking on a big run, but timing is just as important. Planning a later dinner the night before a run, or setting an alarm 2 to 4 hours before your actual wake-up, cuts down on complex carbs so keep sleeping to make sure your fuel is on track. Is your body always fresh?

Run too fast

If you start your run with a frantic sprint, you’ll be tired before your workout even begins. In addition to helping you avoid premature fatigue, slowing down can also have positive long-term effects on your health. Research shows that light joggers and moderate joggers have lower mortality rates than those who jog faster than 7 km/h.

Swing your arms over your body

If you think only about proper form as it relates to the lower half of the body, that’s a big mistake when running. Think of your arms as oars beside your boat: They can help propel you along if they’re aligned. Keep your hands and arms relaxed and swing in a back-to-body motion in the air, rather than moving horizontally across your torso.

Not enough water

Many runners become dehydrated because they underestimate the amount of water their bodies need during exercise. You can check if you’re drinking enough water by weighing yourself before and after your run, and try to get your weight back to pre-run levels by drinking enough water. You can also check the color of the urine it should be light yellow. Be wary, there is such a thing as overhydration so drink when you are thirsty and listen to your body.

The stride is too long

You may feel like superman flying on rails, but if your stride is too long, it can really affect your performance. Endurance running specifically relies on short, low, efficient strides that don’t waste muscular effort or vertical movement. The ideal step-per-minute rate is 160 to 170, so it’s a good idea to take a few minutes to really count and compare your strides, then start picking up speed with shorter steps.

Improper grounding

When it comes to preventing injury, it’s important to pay attention to how you land with your feet. One study found that the lighter your impact, the lower your risk of injury. To prevent an traumatic landing, research suggests you should land closer to your toes, tend to be lighter on your heels, and increase the number of steps you take per minute.

Through the pain

Many runners assume it’s normal to feel pain in their shins, laces, or knees when they start, so they choose to ignore it and keep running. The best thing to do when in doubt as to whether you should “get over” your pain is to stop. Ignoring aches and pains is the best way to get injured. If you feel pain or discomfort, rest for a few days and adjust the wound to stabilize it. As you return to activity, gradually build up your progress.

Wearing the wrong shoes

Wearing the wrong sneakers can ruin your workout routine. If you have a history of running injuries, choose shoes that are the right size for your feet to be comfortable while running and not cause injury.

Choose a place in the city

If you live in a crowded city, running along city streets is the easiest way to get long, but if possible, find a less polluted space for your jogs. . Running in polluted air doesn’t give you as many benefits as running in clean air. Exposure to air pollution can have negative effects on brain as well as lung health, so you should choose a cleaner, cooler location to spend time jogging.

Mr. Hong Ngoc, Vietnam Institute of Applied Medicine