General errors during operation
- No problem after running
- Do not breathe properly.
- Do not wear the right clothes or cloth
- Choosing the wrong start time
- Do not eat the right food
- Running with trauma
Not only a heel kick and irregular breathing, irregular terrain and running time also lead to injuries. Starting and ending the session suddenly without warm-up and cooling are big mistakes, in addition to consuming fibrous or spicy food or too little water before starting. Add to this that shoes do not have proper cushioning and cotton clothes that do not allow moisture to escape. Running with injuries is no less harmful.
The beauty of running as a sport or exercise is its simplicity. This also does not require fashionable equipment and does not require a special place for practice. Everyone can do it, at any time. However, do not let this simplicity weaken the importance of “right work”. Whether you are a beginner or an experienced marathoner, you should understand that even simple mistakes that you make while working can have long negative consequences for your body. Here are some common mistakes:
General errors during operation
Start with lightning speed without a warm-up
This is one of the main mistakes made by over-rushing newcomers. They moved at breakneck speed, not caring how to prepare their bodies for a run. Too fast start can be a recipe for a disaster, since it puts you at risk of pulling a muscle or pulling up a tendon, bone or joint. A good warm-up routine gives your body the opportunity to relax and recharge with energy, slowly increasing the heart rate. Then it becomes easier for your body to get into the rhythm of running.
Warm up with exercises for stretching and dexterity
According to a study published in the BMC Medical Journal in 2012, “a practical neuromuscular warm-up strategy, including stretching exercises, strengthening, balancing, sports exercises and landing techniques, can reduce the trauma of the lower limbs in athletes.” 1 Thus, The next time you decide to go for a run, start with a few strokes, high knees, lunges and swings of the legs.
No problem after running
It’s just as important as heating your body, it’s to cool it after an intense run. After intense physical activity, such as running, your heart rate is higher than normal, and body temperature also rises. The blood vessels in the legs widened, causing an increase in blood flow to the legs and legs. Stopping suddenly at such a moment can cause dizziness and, in extreme cases, even make you lose consciousness. To help your body return to a state of rest, remove toxins from your system and maintain a healthy muscle function, it is important to cool properly.
Slow down in a run or walk
Enter the speed during operation and proceed to a gradual stop. Walking or jogging for the next five minutes can also gradually reduce the heart rate. The American Heart Association advises runners to walk for five minutes after they run until the heart rate drops below 120 beats per minute.2 After that, strong stretches will help cool down more quickly. Stretching after running also can help reduce the accumulation of lactic acid, which leads to muscle spasms and stiffness.
Wrong leg kick
A foot strike means how and which part of your foot touches the ground during the run. There is a clear difference between the impact of the heel of the effect, the impact of the middle part of the foot and the impact of the foot on the legs, legs and body.
According to a study by Harvard University, out of 52 runners, 74 percent were found to have experienced a moderate or severe injury every year, but those who landed on their heel found that about twice as many repeated stress injuries than those who Landed on Their front end.3
Avoid hitting the heel
From Chris McDougall’s book “Born to Run” to numerous research papers, the heel kick was indicated as a sign of poor running form. Most coaches and instructors are advised to move to the foot or kick on the middle of the foot to protect the legs and lower limbs from injury related to the blow. 4
Do not breathe properly.
Irregular or poor breathing during running can lead to an imbalance in the amount of oxygen in your body. This can lead to fatigue, dizziness and sometimes even a side stitch, stitching pain that you feel at the tip of the scapula or on the right side of the body during active activity. Studies have shown that the wrong breathing technique can slow you down and damage your overall performance during work.
Practice breathing your belly and coordinating your leg kick on it
The debate about how to breathe better during running is still going on, and studies on nasal and oral breathing do not show convincing results. However, today, apparently, a large number of experts have come to a consensus on the importance of gastric or diaphragmatic breathing, which makes it easy to take more oxygen and release more carbon dioxide.
After mastering the proper breathing technique, the next important thing is to achieve the rhythm of breathing or rhythm. For best results, try and coordinate the kicking with inhalation and exhalation on an odd-even pattern to alternately land on the right and left legs at the beginning of each exhalation. Thus, the impact of running will be evenly distributed on both sides of the body and thereby reduce injuries.
Do not wear the right clothes or cloth
Not wearing the right clothes during running not only affects your comfort, but can also impede your work. You could end up with blisters or suffer from rubbing if you are wearing the wrong outfit or wrong cloth during running. The right outfit for running should be easy, avoid sweat, help the body regulate its temperature and provide overall comfort.
Wear nylon or technical fabrics, avoid cotton
Avoid clapping clothes and socks as they hold on to moisture and do not let your body adjust the temperature well. A study of 35 runners over long distances showed that 100% natural cotton fiber socks were associated with a large number of blisters compared to acrylic socks.
Experienced runners often recommend clothes made from synthetic materials, such as nylon, polyester or lycra, because they are designed to remove moisture from the skin and allow air to penetrate smoothly into it. Thanks to the many “technical” fabrics specially designed for runners with different temperatures, it’s now easier to make a choice.
Do not wear the right shoes
The three main reasons for investing in a good pair of crosses are protection, support and depreciation. Not wearing the right shoes can lead to injuries, affect the running form and weaken the legs. Studies have shown that plantar fasciitis or inflammation of the plantar fascia, the ligaments that connect your heel bone to the toes, can be caused by incorrect shoe work.7 Another Harvard study of 2012 also says that shoes that do not absorb shock The heel can also increase the ratio Traumatism in cross-country and cross-country skiing.8
Choose shoes according to the terrain and your running style
Keep in mind your running style and the terrain on which you will work when you buy shoes. Make sure they are lightweight and flexible and have sufficient cushioning to protect your legs during heavy repetitive steps on hard surfaces.
Running on the wrong terrain
Some runners, accustomed to running on a treadmill, too quickly become too ambitious to go to the pavement. What they do not pay attention to is that the sidewalks can be rigid, inexorable surfaces. This sudden change of landscape can shock your muscles and joints and is an open invitation to injury.
Movement on an inclined road increases the risk of injury due to asymmetry of the gait or lack of balance in the style of running.
Uneven surfaces are also not the best for runners. A study among 1680 participants showed that 33% of the wounded last year could attribute their injuries to running on surfaces that were not smooth.10
Start with the grass, then go to the asphalt
When you start working, choose a low-pressure surface, such as grass or synthetic surface. Slowly leave on a hard surface, such as asphalt, and then onto concrete. Continue to change the surface to work with different muscles.
Choosing the wrong start time
Just because your friend or colleague likes to run in the morning and feels rested after their early start, for you it does not have to be the same. The body of each person is controlled by a unique circadian rhythm. Therefore, if you are not used to getting up early, you should not force yourself to run around in the morning. Your body can simply recover from your disturbed sleep, and it will affect your body temperature and blood pressure, which will make you more vulnerable to injury.
Running late or early evening
Studies have shown that late afternoon sessions are best in terms of endurance, reaction time and strength. Approximately at the same time, the ratio of testosterone and cortisol in the body is optimal for working with a lower cortisol content than testosterone, which helps in destructive metabolism or fat burning.11
Even the evenings are a great time to run, as your body heats up, and the temperature and energy level are optimal for a good sprint. A study among cyclists showed that the increased body temperature in the evening dilates the blood vessels, thereby providing better supply of muscles with nutrients and oxygen and facilitating the release of more energy.12
Do not eat the right food
Many studies have shown that running without refueling your body with enough food can lead to depletion and a faster burnout, as the body feeds on its protein stores because of the lack of fats and carbohydrates. 13 So, take care of proper nutrition before you go for a run.
Eat protein and simple carbohydrates
Avoid foods high in fiber, as eating them can lead to gas or diarrhea. Also avoid fried foods, caffeinated drinks and spicy foods, as they can cause digestive problems if they are used just before running. Instead, stock up with simple carbohydrates and protein-rich foods, for example chamois sticks and carrots, cashews, flakes or whole wheat toasted peanut butter.
Do not drink enough water
Despite the fact that this is one of the most important things necessary for a good run, moisturizing is not of sufficient importance. Water is the key to keeping your blood flowing easily to your organs. It carries oxygen to every organ in your body and contains sodium, which is necessary for a number of body functions.
The insufficient amount of water in your system during running causes the blood to thicken and makes it hard for your heart to pump it into different parts of the body. Dehydration can even lead to almost fatal outcomes, such as heat stroke, which is the most important cause of collapse during aerobic exercise, such as running or even kidney failure.
Professional runners most often monitor and control their level of hydration through their runs. According to a study of almost 300 half-marathon runners, 70% reported experiencing one or more incidents in which they believed that dehydration resulted in a significant reduction in productivity, and 45% believed that dehydration leads to adverse health effects.15
Drink 5-12 ounces of water every 15 minutes during the marathon
Since you constantly sweat and lose sodium from your body, it is important to replenish it regularly with drinking liquids. If you run long distances, especially a marathon, drink about 5-12 ounces of water every 15 or 20 minutes during the run. But do not drink too much to avoid reducing the level of sodium in the blood.
Running with trauma
On most days you can believe in saying “there is no pain without pain”, but not during running. Running with severe injuries, such as a twisted ankle, a runner’s knee and a back injury, will only worsen the condition, damage your system and lead to further injuries. The thumb rule here, if it hurts, you are doing it wrong.
Slow down, suspend and stretch if it hurts
As a runner, you will grow to identify the signs of pain that your body gives. When your legs feel heavy, you know that this can be due to the accumulation of lactic acid. When your legs feel numb, you can indicate that this is a circulation problem. In such cases, it’s better to stop and stretch, experiment on different surfaces, check your shoes or shoelaces, or just slow down your tempo and see if it really matters.
So, from the breath to the food you eat, the time you are running, and the clothes you wear, many factors determine whether running really does your body more good than harm. Beware of common mistakes and correct your style to achieve maximum performance.
|1.||↑||Herman, Katherine, Christian Barton, Peter Malliaras and Dylan Morrissey. “The effectiveness of neuromuscular warm-up strategies that do not require additional equipment to prevent injuries to the lower limbs during participation in sports competitions: a systematic review.” BMC medicine 10, no. 1 (2012): 1.|
|2.||↑||Warm up, cool down. American Heart Association.|
|3.||↑||Dowd, Adam I., Gary J. Geissler, Frank Wang, Jason Saretsky, Yahya A. Daoud and Daniel E. Lieberman. “Hitting the foot and injuries in runners for endurance: a retrospective study.” Med Sci Sports Exerc 44, no. 7 (2012): 1325-34.|
|4.||↑||Lieberman, Daniel E., Madhusudhan Venkadesan, William A. Verbel, Adam I. Daud, Susan D’Andrew, Irene S. Davis, Robert Odjambo Mang’Eni and Yannis Pitsiladis. “Impact models and collision forces are usually barefoot compared to shod runners.” Nature 463, no. 7280 (2010): 531-535.|
|5.||↑||Willcoxon, Michael A. and Cara M. Wall-Scheffler. “Reviewing the effects of respiratory restrictions on the optimal running speed.” Med Sci Sports Exerc 44, no. 7 (2012): 1344-50.|
|6.||↑||Herring, Kirk M. and Douglas H. Richie, Jr. “Frictional blisters and the composition of the sock. Double-blind study. ” Journal of the American Medical Association of Poetry 80, no. 2 (1990): 63-71.|
|7.||↑||Warren, Barbara L. “Plantar fasciitis in runners”. Sports medicine 10, no. 5 (1990): 338-345.|
|8.||↑||Where runners go wrong. Harvard Gazette.|
|9.||↑||McGrath, Alicia K. and Caroline F. Finch. Running the race against injuries: a review of the literature. University of Monash University, 1996.|
|10.||↑||Walter, Steven D., LE Hart, John M. McIntosh and John R. Sutton. “Ontario Cohort Study on Trauma Related to Running.” Archives of Internal Medicine 149, vol. 11 (1989): 2561-2564.|
|eleven.||↑||Khlogoeveen, AR and ML Zonderland. “The relationship between testosterone, cortisol and presentation in professional cyclists.” International Journal of Sports Medicine 17, no. 06 (1996): 423-428.|
|12.||↑||Fernandez, Alan Lins, João Paulo Lopez-Silva, Romulo Bertuzzi, Dulce Elena Casarini, Daniella Yuri Arita, David John Bishop and Adriano Eduardo Lima-Silva. “The influence of the time of day on efficiency, hormonal and metabolic response during the 1000-M cycling cycle.” PloS one 9, no. 10 (2014): e109954.|
|13.||↑||Blomstrand, Eve and Bengt Saltin. “The influence of muscle glycogen on the metabolism of glucose, lactate and amino acids during exercise and recovery in humans.” Journal of Physiology 514, no. 1 (1999): 293-302.|
|14.||↑||Knox, Timothy David. “Dehydration during training: what are the real dangers?”. Clinical Journal of Sports Medicine 5, no. 2 (1995): 123-128.|
|15.||↑||O’Neill, Eric K., Jonathan E. Wingo, Mark T. Richardson, James D. Liper, Yasmin H. Neggers and Phil A. Bishop. “Practice and perception of hydration of half marathons and full marathons”. Journal of Sports Training 46, no. 6 (2011): 581-591.|
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