4 Mistakes People Make When They Start Running
You would think running would be a natural thing for us humans to do. After all, it is just putting one foot ahead of the other at a faster pace than walking … or is it. Yes, there is more involved to running when done properly. Let’s look at four mistakes runners new to the sport tend to make and how to avoid you making the same ones.
1) Wrong Running Shoes
Many beginners don’t know the importance of matching a running shoe to the type of foot they have. If your foot is not supported correctly, an injury with lasting damage can occur.
To prevent that from happening, go to a running specialty store or sports store that has sales people experienced at evaluating foot types. They can determine whether you have an overpronate, under pronate or neutral type of foot and can match a shoe type to best support your foot type. Once you have the proper running foot ware, be sure to replace them every 300 to 350 miles.
2) Running Too Far or Too Often
Let’s face it, running is hard on your body. If new to the sport, be sure to ease into it. If you are thinking about running competitively, give yourself enough train-up time. Some people need as much as 30 weeks to train up for a marathon; others can be ready in as little as 18 weeks.
By packing on the miles too quickly, and not giving your body the amount of rest and recovery time it needs, you run the risk of shin splits, runner’s knee or ITB syndrome – a pain down the outside of your leg from the hip to the knee.
Listen to your body; if you get a pain and it continues or gets worse, stop running until it heals. Also as a rule of thumb, you should take one day off per week from running anyway. You can’t continually pound your body without giving it some rest and recovery time.
3) Taking Too Big of Strides
It makes sense the longer your stride, the more distance you can cover within a given amount of time. But that reasoning comes with a price – you are increasing your risk of injury. Instead take a shorter stride where your foot is hitting the ground mid-sole which is when your foot is directly below your body. With over-striding, your heel is hitting the ground when it is too far out in front of your body, which can lead to shin splints.
4) Improper Running Form
You may start out in proper form, but if you don’t focus on keeping it, you may tend to start slouching forward during your run. With your head forward of your body, you can start to develop neck, shoulder and lower back pain.
Instead, focus on keeping your head centered over your spine, eyes up and looking forward, shoulders back, chest out and spine upright. As far as your arms, they should be at a 90-degree angle with your hands at waist level.
Running can be therapeutic to many people, but if focus on form technique and equipment is not maintained, it can quickly lead to a running injury. But done properly, it is a great way to relax, burn calories and get in shape.
How Wearing the Wrong Workout Shoes May Seriously Harm Your Health
Shoes are an important part of our dressing and apart being able to make a fun fashion statement, they’re what protect our feet, ankles, legs, joints and muscles. Therefore, if you have low-quality ones, it’s possible that health problems might appear. For example, if you were to wear inappropriate shoes such as wedges to go trekking through the mountains, it’s likely you’d end up with bad blisters, sprains, bruises, and aching feet. Consequently, this leads to issues with your spinal cord, hips, how much you’d enjoy a workout, how long you’d able to last comfortably doing an activity, and how well you’re able to perform in a certain sport.
Protecting the health should be the first priority for someone who is exercising regularly. Unfortunately, more people don’t invest in a good pair of workout shoes because nothing major has happened yet. Sometimes, the symptoms of injury caused by inappropriate shoes may be hardly visible at the beginning, but that does not mean that one should ignore them. For instance, a good pair of running shoes work differently from a one meant from mountain-climbing because both sports require different terrains and weight.
Here are some health issues wearing the wrong workout shoes cause:
Fungal infection, which is also known as athlete’s foot is a microscopic organism that may start living and growing on your feet. As a result, your skin may start peeling, itching, cracking, and scaling. The organism may even attack your nails, which will eventually lead to their deformation. Bad shoes with insufficient ventilation are almost always a reason for this illness. Avoiding the bad shoes will typically mean avoiding the illness.
Another problem caused by wrong workout shoes is a condition known as plantar fasciitis, which occurs when ligaments are strained. Plantar fasciitis will produce a sharp, unpleasant pain in your feet and will make walking harder. According to research data, many people currently suffer from this problem. Therefore, always choose to be safe rather than sorry – choosing the right shoes from the get-go will help prevent plantar fasciitis.
Stress fractures are one of the most painful problems that can happen to anyone wearing wrong workout shoes. The foot has a lot of tiny bones that may break under the pressure, and usually when stress fractures occur, professional medical intervention is needed. Fortunately, this doesn’t occur as frequently as the other problems mentioned above. However, when stress fractures occur, they hurt like a beast.
In conclusion, do pay attention to your shoes because that may just save you from having unnecessary problems.