Many people often say that running is the simplest sport. As long as you start moving your legs, you have mastered all the techniques of this sport. But the reality is not so.When we truly start running and, over time, experience injuries and encounter bottlenecks, we realize that running is not that simple.
If you don't pay attention to these common running mistakes, they can unknowingly cause you a lot of harm, especially for beginners.
1. Lack of Knowledge
Many running novices decide to run a marathon or half-marathon and just start running. They have no plan, no advice from others, essentially nothing. They start running because they think they just need to build up their fitness and can think about other things later.
However, after learning from your experiences, you realize how ignorant you were at the beginning. Before you start training, make sure to learn as much as possible. If you are reading this now, it means you have overcome the third major mistake. Give yourself some encouragement!
2. Lack of Support
Few runners share their goals with friends, family, or colleagues. Why is that? Are they afraid of what others might say? Or are they afraid of feeling embarrassed if they don't achieve their goals after telling others?
If that's the case, you should definitely tell them. This will give you extra (and necessary) motivation. Fear can be a powerful motivator. Use it! They will likely support you. All you need to do is tell them you are training for a full or half marathon.
That said, don't force yourself to always update them on your progress. Unless they are also runners, they won't understand.
3. Lack of Belief
Usually, beginners find it hard to run the first 5 kilometers when they start training. They think they can't possibly run more than 5 kilometers, let alone finish a half or full marathon.
So, they stop. They think, 'At least I finished 5 miles.' In reality, they can do it, but they lack confidence. Makes sense, right?
Henry Ford said, 'Whether you think you can, or you think you can't, you're right.' So, choose to believe you can!
4. Lack of Motivation
During training, many unexpected events can make you lose your initial motivation. Life's various situations might cause you to miss some or even many runs.
Whether it's bad weather, illness, overtime, minor injuries, or other situations, never forget your goal. Stay positive about various situations. Keep reminding yourself: once you achieve your goal, you'll feel a great sense of accomplishment. In short, never lose your motivation!
5. Underestimating the Importance of Stretching
Many beginners neglect stretching after running, and some don't take it seriously at all. They later find their muscles tight and sore, eventually leading to injuries.
So, never underestimate the importance of stretching. Within 15 minutes after each run, make sure to do some stretching exercises. Do it slowly, don't rush. As you increase the difficulty of your training, add a few more seconds to each stretch, ensuring each stretch lasts at least 20 seconds or more.
The benefit of this is that it can reduce soreness, make your body more flexible, and ensure you take bigger strides. Therefore, never underestimate the importance of stretching.
6. Choosing the Wrong Training Program
This is closely related to goal setting. Many runners choose more difficult programs because they want to achieve a certain time goal. However, they end up getting injured or giving up halfway. So, make sure to choose a training program that suits you.
7. Setting the Wrong Goals
Many first-time runners assume they should set a completion time for their marathon. Unfortunately, that's not the case. Your goal for your first marathon or half-marathon should simply be to finish the race.
If you push yourself too hard, you're more likely to get injured, and you might not even make it to the starting line. Set a completion time for your next marathon or half-marathon. Although it may sound strange, it's a wise choice. Always keep a clear head when setting goals.
8. Starting Too High
Many runners feel they can run more than the expected training volume when they start training. What do they do? They run an extra kilometer (or more). Of course, we've been taught to 'try a little harder' as we grow up, but it doesn't apply here.
In any training program, the weekly increase in mileage is reasonable. When you start training, if you feel you can run longer, resist the temptation.
The intention is good, but in reality, you're pushing yourself to the edge of injury. Remember to follow the training program, trust yourself, and trust the program. This way, you can ultimately achieve your goal.
9. Staying Hydrated
Many runners underestimate their body's need for water during training, leading to dehydration. Remember to drink water during long runs, and weigh yourself before and after running to ensure your weight matches your pre-run weight.
To achieve this, drink more water or sports drinks. Your urine should be a clear pale yellow. If it's dark yellow, it means you're dehydrated and need to drink more water. Smart people remember to stay hydrated. Only then can you run farther.
10. Getting Injured
Many beginners make the mistake of being too eager to increase their running mileage. They might not have built a solid foundation before training.
Even if they feel pain in their shins or knees, they ignore it and keep running, leading to injuries. So, be aware of these warning signs and learn how to deal with them.
To reduce the risk of injury, proper equipment is also crucial for beginners. Choosing running shoes,should focus on midsole protection and support. Then, based on your arch type and running style, choose shoes with stability, support, and cushioning features. Depending on the running distance, you may need different shoes. Currently, the Codoon Smart 10K Running Shoes are the best choice.
Codoon Smart Running Shoes 10kNC01, with professional TPU resin heel support, perfectly fit the foot shape, providing seamless wrapping and improving foot stability. They also have a built-in powerful chip, allowing you to run without a phone, with real-time voice guidance during exercise and scientific data analysis afterward.
Don't wait until you're injured to regret it. So, be smart, take it slow, and progress gradually. Remember to rest well when needed.