avoid 5 big pains become qualified beginner runner

Injuries seem to be unavoidable for every runner, especially for beginners. If training methods and strategies are not executed correctly, it can easily lead to injuries, affecting the entire training plan. Experts recommend that beginners follow these five training strategies to minimize the likelihood of injuries.

1. Run every other day

Runners who run three days a week have the lowest probability of getting injured. Almost all runners, except those competing in the Olympics and setting world records, can maintain a healthy body and excellent performance by running every other day. A 48-hour interval allows the body to fully recover. If you do some sprints or slow runs during this period, it may prevent complete recovery.

2. Don't run too fast during long runs

According to experts, most injuries during marathon races are due to running too fast. Whether you run fast or slow, the same endurance is required, but running at a slower pace allows your legs to recover faster. Runners who take 3-4 minutes per mile recover faster, while those who take only 2 minutes per mile recover significantly slower. Additionally, as the temperature rises, the speed should correspondingly decrease.

3. Do more walking adjustments

Using the same muscle continuously in the same way can easily increase fatigue, thereby increasing the risk of injury. Therefore, walking adjustments are needed during running intervals. Walking adjustments at the beginning of the run are the most important as they can eliminate fatigue. This is especially evident in races longer than 5 kilometers, where walking adjustments can significantly improve performance.

4. Do not stretch injured areas

Stretching injured muscles or tendons will only increase the extent of the injury. Even if the stretching only affects the fibrous tissue, it will lead to a long recovery time. If running has made your muscles tense, doing stretching exercises will immediately cause injury. The best approach is to massage the muscles to relax them.

5. Pay attention to speed training