Four newbie mistakes you wish you didn’t do
By Ea Francisco
Before we had professional runners, we had beginners who could barely hold their own in a marathon. Sometimes, people get inspired and rush in head-first every chance they get. While that’s great and all, it’s easy to fall victim to these simple mistakes that could’ve avoided if they only knew.
Doing Too Much
One thing that beginners tend to do is running too fast or running too far at once. It could either be that they’re so excited to run or they think that doing a lot is more effective. This could put them at risk of injury. When starting out, beginners need to ease into running since their body needs to adjust to the program. A good way to start is by going on a walk and slowly building up to a paced run. One should start by building up mileage before increasing intensity and frequency.
Some beginners, thinking that running is enough, don’t cross-train. Running can only exercise certain muscles, so mixing it up with other kinds of training can help balance the body. You do it so you don’t overuse the same muscles and get injured. Strength training builds muscle mass, but it can also improve running. It develops muscles that support the legs. Adding low-impact exercises are also good for beginners who can’t stay still on rest days.
When starting out, beginners need to ease into running since their body needs to adjust to the program. A good way to start is by going on a walk and slowly building up to a paced run
Ignoring the Signs
While running can be uncomfortable to beginners, there’s a difference between legitimate and long-lasting pain. Mild to moderate muscle soreness a day after is normal, and it’s a sign that the muscles are getting stronger. What isn’t is pain that is sudden and sharp, lasts longer than two days, and can go from tolerable to severe. One should be cautious of tendon and joint pain as well as swelling and bruising. Common running injuries can come from the muscles on the feet to the back of the leg. When it hits, runners should stop and have the affected area checked to prevent further harm
For those who plan on making running a permanent part of their exercise, it’s important to pick the right shoes. There are two things that could be wrong: unfit shoes or worn-out shoes. These shoe problems cause blisters and injuries, and it makes running all the more uncomfortable. Go to the nearest athletic store for a properly fit shoe and watch out for signs that it’s time to get a new pair.