Everybody wants to get fit or lose weight, but nobody wants to follow the correct routine with discipline. While most fitness freaks believe in breaking barriers on every run, the reality for most of us is far from that. For a beginner runner, it is really important to build steam and not get injured by following targets which many experts advise. Run where you want to, how much you want to and what speed you feel like. So, here are some rookie mistakes that runners make while running which keep them from getting fit or losing weight.
1. Drinking Too Much Of Sports Drinks
Sports drinks contain a high amount of sugar and having too much of those will lead to zero gains even if you run consistently. Keeping hydrated is essential but not at the cost of ruining your workout gains.
2. Wearing Improper Shoes
Running with new shoes is not a good idea because your feet are not accustomed to your shoes. Wear them out for at least 5 Km before starting to run for the first time. Also, you will need to replace your shoes after 600Km of vigorous running. Failing to do so might harm your knees in the long term. Also, keep in mind to purchase the right kind of shoes according to your feet arch type – high, low.
3. Running Too Much Without Strength Training
Strength training twice a week is mandatory to improve your upper body and core strength. Strength training will help improve the body posture and breathing during long runs.
4. Not Hydrating Properly
While running, you are bound to hit the wall and not be able to carry on despite your best efforts. This may be the result of improper hydration or improper eating habits before running. Keep yourself hydrated to make the best of your runs.
5. Not Alternating Hard Days With Easy Days
Alternating hard days with easy ones (running 2 minutes slower than your average run) is a trick which will keep you motivated to run regularly. It is okay to get a little exhausted after long runs and instead of skipping the next day’s run, learn to alternate it with a relatively easy day on the asphalt.
6. Not Controlling The Upper Body
Upper body is as much a part of running as the thighs and legs. Controlling the irregular hand movement along with a stable head will make your runs more efficient and satisfying.
7. Starting Too Quick And Ignoring After Run Cool-Down Routines
Starting too fast in excitement will lead to exhaustion and not learning after run routines will make your body more stiff and tense.
8. Running Too Much And Skipping The Next Day Run
If you want to stay healthy and lose weight then you have to keep at it day in and day out. Consistency is the key and it would be foolish if you try and compensate your runs with extra workout.
9. Trying Something New Every Other Day
Stick to your routine and you will be just fine. Trying out different techniques or mixing your runs at different speeds is not a good way to build steam.
10. Training With Someone Too Far Ahead Of Your Pace
Train with someone with whom you can keep pace. A training partner is essential to keep up the discipline and meet your targets but it will do more harm than good if there is a gulf of difference between you two.
11. Over Striding
Lunging out big strides while running is one of the major reasons for heel injuries. So, try and do the best you can without stressing too much about speed or distance.
Photo: © Flickr (Main Image)