Don’t be guilty of these rookie running mistakes

rookie running mistakesWhether you have your very first 5k in your sights or just want to give jogging a shot, there is a lot to consider when starting out with running (and it’s not all common sense). That’s why we’ve compiled some of the most common running mistakes beginners make. Avoid these and you’ll be starting off your new activity on the right foot.

Mistake: Doing too much too soon

The solution: Ease into your training program to prevent exhaustion and injury. Starting a running regimen is exciting, but the adrenaline that is pushing you during the first few times out can also increase your risk of injury.

Mistake: Starting a race at a too-quick pace

The solution: Run your first mile slower than you want to instead of going out super fast at the start. Since you’ll feel strong in the beginning, the faster speed can be difficult to maintain mile after mile and you’ll burn out more quickly. Remember, for every second you go too fast in the first half of the race, you could lose twice as much time in the second half.

Mistake: Not adding variety to your training

The solution: Running the same path at the same steady pace is boring for both your mind and your body. In addition to switching up your route, you can also mix in some tempo runs, which is when you pick up your speed for a short period of time, then return back to a steady jog. This switch can help improve your pace time as well as prevent injuries.

Mistake: Over-hydrating

The solution: Running on too much water can be just as dangerous as running on empty. That’s because having abnormally high levels of water in the fluid around your cells can cause swelling and lead to health problems. A good rule of thumb is to drink 8 to 12 ounces two hours before your run.

Mistake: Wearing old running shoes

The solution: If you haven’t replaced your workout shoes since college, it’s time to invest in a good pair made specifically for running. You have plenty of options and it’s important to find what works best for you and your running style.

 

 

Photo credit: Dominik Golenia

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