Running is a great sport – it improves stamina, oxygenates your blood, and strengthens your core.
Perhaps the best part of it all is how accessible it is to most people because it doesn’t require any kind of special equipment to get started and it can be appropriate for any level athlete. On top of that, it is so useful in our everyday lives, whether you have to sprint to catch a bus, or just run with your kids in the park. And while running is enjoyed by many people around the globe, there are some common mistakes that you want to avoid at all costs.
Breathing
If you’re running out of breath when you run – you’re doing it wrong. Running shouldn’t leave you gasping for air and not being able to talk. You need to be breathing in full breaths exhaling all the way. If your breathing is shallow, that’s not a good sign. Try breathing through both your nose and mouth, it will help get more oxygen into your muscles. Make sure you’re breathing through your diaphragm – so-called “belly breaths” – rather than your lungs. Most importantly – pace yourself. If you start sprinting before you can jog with a normal breath, you just aren’t ready yet. You should be able to speak full sentences while running, that’s how you know your breathing is proper. And if breathing in and out through your nose makes your mouth feel dry, try making an “o” shape with your mouth, rather than opening wide.
Only Running
If you love running, that can be your main form of exercise, and you’ll reap great benefits. However, if you want to commit, you will have to add some other workouts to the mix. Not only do stretching before and after your run obligatory, but the folks at www.workouthq.org explain that other forms of workouts, like weight lifting, can help prevent running injuries. Setting one day per week for a different type of training, be it weights, CrossFit, yoga, HIIT, or anything else, will improve your overall performance. You’ll have more raw power to run faster, you will see fewer injuries or cramps on the road and you’ll feel stronger overall.
Not Eating
You might think that to feel light and have a spring in your step, you should be running on an empty stomach, but that is far from the truth. Your body needs fuel to keep going, so you will want a snack or light meal before you hit the road. Make sure it’s nothing that will upset your stomach, or force you to take bathroom breaks in the middle of your run. A banana, some granola, a piece of toast with scrambled eggs are all great examples of a pre-run meal. And, of course, you’ll want to eat something when you get back as well, just make sure you’re eating slowly because the exhaustion might make you think you need a ton of food and you’ll end up overeating and feeling sick.
The Wrong Clothes
We mentioned in the beginning that running is great because it’s so accessible, and as long as you have some comfortable shoes and some stretchy clothing, you’re pretty much set. However, not needing fancy gear doesn’t mean you can’t go wrong with your outfit choices.
Firstly, remember that it’s about how you feel, not how you look. Choose clothing that is truly comfortable for you, because any kind of chafing, itching, wedges, and other nuisances will throw you off your game completely. Your shoes don’t have to be specialty running shoes, but they do need to be comfortable and hold your foot in place well.
Secondly, you’re going to want to layer up without overdoing it. Check the weather and dress appropriately. Yes, you will warm up significantly while you run, but that doesn’t mean you should under-dress or take everything off while you run, because while you might feel hot, your body could be freezing. Opt for thin, long-sleeve options and add a jacket or sweater that you can take off and tie around your waist if you get really hot. Make sure your hair is out of your face and have a convenient pocket for your phone and necessities.
So if you’re on the fence about trying out running, just remember these tips and give it a go – you don’t have to invest in absolutely anything to try it out. It might be very strenuous in the beginning, but if you stick with it for about a week or two, it will become a lot more enjoyable and your body will thank you.
