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How to Run Better: 11 Common Running Mistakes to Avoid

Many of us are staying at home more than ever, whether because of work-from-home arrangements or to save money. But this comes at the cost of our health. If you’ve wanted to get back on the grind, there’s no better time than now to start getting healthy and shed some extra pounds.

There are various ways to stay fit, and walking and biking are just a few examples. Running, in particular, is a great way to lose extra weight. Moreover, it’s also a great stress reliever because it lets people enjoy the outdoors.

The problem is that many runners don’t maintain proper running form. When this happens, it could lead to common running mistakes that lead to injury.

In this article, we’ll list down some running tips for beginners so you can enjoy the benefits of running. Let’s take a closer look.

Wearing Worn Out or Incorrect Shoes

If you’re a beginner, there’s a huge chance your running shoes won’t fit your feet. Proper running shoes are essential because they provide stability and arch support–so you should invest in appropriately sized shoes to prevent injuries and improve performance.

Generally, your running shoes should offer enough breathing room for your toes. To measure this, position your thumb vertically and try to lodge it between your toes and the front edge of the shoe (toe box). There should be enough room to accommodate your thumb. 

Also, while most shoes will offer neutral stability, some can help address issues related to overpronation or underpronation. The former happens when the arch of your foot excessively rolls inward, while the latter occurs when your foot excessively rolls outward. If you have either of these conditions, consult a professional, and they’ll be able to assess your foot and offer recommendations based on your needs. 

You should also replace your running shoes every 300 to 500 miles or every four to six months. Frequently replacing your shoes ensures they don’t get too worn out and offer good protection.

The Eager Runner

One of the most common running mistakes a beginner makes is pushing themselves too hard when they aren’t ready yet. Like other workout routines, over-performance will not help you progress faster; in fact, it’ll only lead to injury, which could derail your progress.

The best way to become a better runner is to build your foundation first. This is especially true for beginners or those who have taken a long break from running. Failing to follow this advice will only lead to injuries like shin splints, a runner’s knee, or IT band syndrome (ITBS). So, start slow and gradually pick up the pace. 

It’ll be up to you how much you’ll change your running distance after running for three weeks. Just make sure you’re setting achievable goals that also push you to work harder.

Overstriding During a Run

This common running mistake occurs when the heel strikes the ground with your foot before your body’s center of gravity comes down. Overstriding can help some people run faster or better, but it’ll tire them out easily, leading to shin splints or other injuries.

Instead of running forward with your feet, land midsole with your foot below your body. Keep your arm swings brief and low to maintain a short stride close to the ground, then run with nimble steps.

Running with the Wrong Upper Body Form

Whenever you run, your upper body should be in the proper form. Some runners sway their arms side-to-side, potentially resulting in slouching and incorrect breathing. Moreover, there are novice runners who position their hands above their chest. Running that way can tire you out and make your shoulders and neck stiff and tense.

Here’s what you can do to prevent upper body pain and injury:

      • Keep your hands at waist level. 
      • Put them where they may touch your hip. 
      • Keep your arms at a 90° angle, with your elbows at your sides. 
      • Turn your arms at the shoulder for a natural sway.

Maintaining a correct posture is also essential. Ensure your hands stay far away from your body and your head is up while running. Most importantly, straighten your back and keep your shoulders level. And if you feel yourself slouching, extend your chest to avoid strains.

Incorrect Breathing Techniques

Maintaining the proper running form is essential. But it would help if you also practiced the proper breathing techniques for running. These include:

Diaphragmatic Breathing

Diaphragmatic breathing or belly breathing is crucial to running as it allows you to inhale more oxygen. In turn, you’re providing your muscles with more oxygen-rich blood, which will effectively ward off fatigue and increase your endurance.

Inhaling & Exhaling Through the Nose & Mouth

If you’re running and only breathing through your nose, you won’t get enough oxygen to help your body keep up with the demanding workout. Conversely, if you’re only breathing through your mouth, you’ll end up expelling more carbon dioxide, which could lead to hyperventilation. As such, it’s best to practice breathing through your nose and mouth, especially during an intense running session.

Rhythmic Breathing

This is a breathing technique for running where you follow an alternating pattern of exhaling to prevent muscular imbalances. As a beginner, you may want to follow a 3:2 rhythmic breathing pattern. By following this technique, you’ll breathe for three steps and exhale after two steps. But if you’re running faster, you might want to opt for a 2:1 pattern.

Regulate your exhale patterns to alternate between your left and right foot. That way, you can balance the impact on both sides of your body and increase your core stability.

Inadequate Rest

Rest is a crucial part of becoming a better runner, and it allows your body to recover from the rigorous activity and makes it easier for you to adapt to your new routine. It’ll also prevent musculoskeletal injuries caused by repetitive workouts. 

Your rest period will depend entirely on what your body is telling you. Some prefer taking a day or two of rest for their weekly runs, while others like taking only one day off while decreasing their prescribed running distance before reverting to the norm. Pay attention to your body and adjust accordingly.

Focusing Only on Running

If you want to become a better runner, you should only focus on running, right? Unfortunately, it doesn’t work that way.

Running doesn’t just engage your lower body muscles. It also heavily relies on your core for balance and stability. So during your rest days, try to perform core strengthening exercises to improve your core strength and endurance.

You can even integrate some of these exercises during your usual run. For instance, planking is incredibly beneficial for runners as it works your abs, quads, hamstrings, chest, shoulders, and the group of muscles running the length of your spine.

Perform planking for 30 seconds to a minute before your run. Doing this will warm up your body for the upcoming workout and strengthen your core.

Ignoring Pain While Running

Sometimes, running can come with pain. It’s how your body tells you to rest and take care of it. That said, listening to your body doesn’t mean you’re a terrible runner. If you feel pain, stop and address it to avoid further injury.

Poor Nutrition

To run at your best, break bad eating habits. Getting the proper nutrition plays a vital role in how to run better. After all, food offers fuel that’ll help you reach peak performance.

If you’re running first thing in the morning, drinking a glass of diluted fruit juice will be enough to prevent your sugar levels from dipping during a 45-minute run. But if your run is scheduled after breakfast, make sure you enjoy a nutritious meal. A banana, energy bar, or bagel with peanut butter are great options.

Just remember to avoid limiting carb consumption because carbs are runner’s fuel. Instead, you should limit your consumption of fatty foods and protein to achieve maximum performance.

Drinking Fewer Fluids Before a Run

Side stitches (side cramps) are a concern among many runners. For this reason, they consume fewer fluids than usual, leading to dehydration. This condition can affect your running performance and overall health, so make drinking adequate fluids a habit.

When going on runs, pay attention to what and how much you drink. You can start by consuming 16 to 24 ounces of water or other non-caffeinated fluid an hour before running. And as you run, let your thirst tell you when to drink. Here are the recommended amounts of fluid you should consume during runs:

      • If you’re running faster than eight minutes per mile, drink six to eight ounces every 20 minutes.
      • As for slower runs, drink four to six ounces every 20 minutes.

Finally, get some water or a sports drink after your run.

Maintain the Proper Running Form

Running is an extremely fun and engaging physical activity. But keep in mind that you’ll need to maintain the proper running form to reap the full benefits of this exercise. 

So, take it slow at first, then build your momentum as your body begins to adapt. In time, you’ll eventually get stronger and improve your stamina. And reaching your fitness goals is incredibly rewarding.

For more exercise and healthy lifestyle tips, visit the LifeClinic blog today.

Dr. Reza Alizadeh

Dr. Reza is the visionary behind LifeClinic. His leadership is the foundation for the patient and team member experience, and overall direction of the LifeClinic. As the creator of IMJT, Dr. Reza continues to be the primary teacher on this technique.

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