Most runners have at least a race experience.
If you’re faster than expected, slow down..
This error usually shows that the heel lands first, keeping the sole of the foot away from the center of gravity of the body.
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Some runners believe that taking big strides can improve speed and efficiency, but this is not the case.
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Be sure not to wear cotton, because once it is wet, your body will continue to be wet and you will be in danger of getting sick in any weather.
In some cases, we repeat the same mistakes countless times, but we hope to learn from these mistakes and take action to avoid repeating them in the future.
All runners will make some mistakes in training and competition.
The brain mends a vertical line that divides your body in two – your hands should not cross it.
Now the weather is getting warmer and you can wear loose, light colored clothes.
How to solve it: properly control your running frequency, time and total amount.
Some beginners have a habit of lifting their hands to their chest when they are tired.
If you wear cotton clothes, your skin will scratch more easily.
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Taking a big step means that you are resting every step, which will waste physical energy and may lead to tibial splint injury.
Rest days are important for your recovery.
Cross some different training activities in your schedule.
The problem of running too much: many runners, especially those who have just started running, make the mistake of “being too crazy”.
Your muscles can repair themselves on rest days.
In addition, a new pair of shoes will help you notice that there are shoes to change.
After each exhausting run, take a day off.
Overtraining is the main cause of runners’ injury and fatigue.
Keep your body straight.
Pay attention to the positive effect of rest days on your recovery and injury prevention.
How to solve: wear the right fabric.
Your head should be up, your back straight, and your shoulders level.
Problem of starting too fast: one of the most serious mistakes in long-distance race is to start too hard.
Try to make sure you’re at the right starting point.
They mistakenly believe that running is “the more, the better”.
Step by step, start with walking, and then gradually start running or walking.
Wrong clothing problem: some runners don’t dress properly, wear too much or too little, and don’t match the weather, which makes them feel uncomfortable and at risk of high temperature or cold weather related diseases.
But remember, in the first half of the game, you lose twice as much time for every second you run, and it will be reflected incisively and vividly in the second half of the game.
You rotate your arms at your shoulders (not at your elbows), so they swing back and forth.
Overtraining problem: some runners run too fast when training for a specific race or target, and do not set aside appropriate recovery time.
Start the race at the right speed and make sure to check your watch at the first kilometer mark.
Don’t approach people who start faster because you’re likely to try to keep up with them.
Such as quick drying clothes, this can absorb sweat and keep your body dry.
They are so enthusiastic about running that they run too long.
The best way to avoid running too fast is to run the first kilometer slower than the last kilometer in a planned way.
About halfway through your shoes, you need to buy a new pair of running shoes.
How to solve it: try to keep your hands at the waist.
Don’t increase your mileage by more than 10% every week.
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There are some of the most common running mistakes and how to avoid running injuries and other problems Running shoe problem: wearing old running shoes or the wrong model of running shoes may cause injury.
Activities other than running can avoid boredom, exercise different muscles and let the running muscles and joints rest.
Your arms should be at a 90 degree angle and your elbows should be on both sides of your body.
It will only increase the risk of injury.
Over stride problem: over stride is one of the most common running posture errors that lead to injury.
When you feel tired, straighten your chest.
How to solve it: go to a professional running shoe store where professionals can evaluate your running style and foot shape.
Take at least one day off a week.
When they feel very good in the first few kilometers, they will continue to travel at high speed, but they will be very uncomfortable in the last few kilometers.
With each step, the feet are close to the bottom of the body.
After you buy the right running shoes, make sure to change them every 300-350 kilometers, because the cushioning function will be lost after the sole is polished, resulting in injury.
It’s hard to do because your feeling at the beginning of the game can really give you an illusion.
They go to a lot of games, so they don’t have time to rest and recover.
If you run too much, you won’t benefit from it.
In this way, raising their arms will be more tired and their shoulders and neck will be too tight.
Upper body posture error: some runners swing their arms left and right, which will make you listless and slow breathing.
The small swing arm movement is the key to control the stride distance.
If the pain increases during running, this is a warning signal.
As a result, they often begin to develop common overwork injuries, and in some cases, they may soon feel tired and then lose interest in running.
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And gradually increase your mileage.
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They think running every day can help them become healthier and faster.
When you feel tired at the end of your run, you often fall down, which can lead to neck, shoulder and lower back pain.
How to solve it: make sure your center of gravity doesn’t lean too forward, which is especially important when running downhill.
Ways to avoid overtraining: gradually increase your mileage, set yourself a “rest week” and reduce your mileage by 50% every four weeks.
When they determine your running style, they will recommend the corresponding style for you.
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You should stop exercising and feel whether your body has signs of injury.