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5 Mistakes to Avoid Before Starting Running
Published : 08/24/2021 13:00:00
In this article we will show you the 5 most common mistakes before starting to run.
1. It's not about running to get fit, it's about getting fit to be able to run
If we want running to become part of our lives in a positive way, and if we want to enjoy it in the medium and long term and set ourselves progressive goals, we must be very clear that our organism must adapt to a series of changes, both physical and psychological. And for this, our recommendation is that running from the beginning should be complemented by gaining physical fitness and muscle toning based on a structured training programme.
These training sessions should also include the strengthening of all those parts of our body with which we do not run "directly", but which will help us and have an impact on obtaining a better and greater physical shape.
We are talking about, for example, abdominal-lumbar work, strengthening the upper body and muscular strength work in the legs. The stronger we are and feel, the better our body will be to train more and better, and most importantly, to recover perfectly physically to be ready for the next session.
2. Warming up is also part of training
Our body needs a period of adaptation and "warm-up" to prepare our muscles for a more intense training session. We must be aware that stretching exercises, joint mobility, running technique and progressions can be as important or necessary as the number of kilometres to be run.
These are activities that add up as accumulated work time in our preparation and that will fit perfectly in the prevention of injuries and in our muscular and joint strengthening and recovery.
Therefore, although it is sometimes thought that if we are short of time, we have to cut back on this part of the training, we must be aware that if we do not start well, our body will notice it.
3. Overcome the fear of putting on a race bib
Sometimes, it is common to have respect and fear of taking that first step to participate in a race, so we must work on the progressive gain of confidence and not generate unnecessary stress so that running is something that helps us in our day to day.
Competition or participation in events/races is one of the factors that we have to control as a highly motivating agent that supports and benefits our physical activity.
In this way we will achieve that feeling of certain enjoyment and high both when crossing a finish line and when we are putting our heart at a very high heart rate and our legs at a high muscular wear and tear next to a large number of runners who have put on the bib just like us in order to achieve their proposed objectives and most importantly, being clear that one has prepared for the recommended time as best as possible.
When are you ready to run your first race for the first time?
It is important to answer this question. In the case of the beginner runner, it should be a distance of no more than 10 kilometres (there are more and more events and races of this type of distance). And our recommendation is to train for a continuous period of time (between 3 or 4 months of preparation with 2 or 3 weekly sessions and some strengthening sessions).
4.The bib syndrome
Once we cross that longed-for finish line for the first time, the sensations and memories are unforgettable (like everything that happens for the first time).
Perhaps everything has gone better than expected if the preparation has been ideal, it may be that we begin to enter the world of running with more confidence and strength and that we are invaded by the desire to want more and more.
But like almost everything in life, there is virtue in the middle ground. We must not lose our cool and this exciting universe, which we have already begun to discover in all its dimensions, must not get us too caught up in it and we want to break stages as often as we want and even weekend after weekend.
Don't burn out
This excess, known as the bib syndrome, is that certain uncontrollable need to register and sign up for races without taking into account the competitive, psychological and physical stress that can cause us to put our body into a 100% fight without weekly recovery times. Running activity should be experienced as a money box of kilometres and storage of energy and growth.
Increasing the improvement in the weekly training sessions with their rest and assimilation times that we must know how to take at the most appropriate times. Seeking the best possible performance in terms of physical and emotional sensations and for our sport to become what it truly is; a philosophy of life that allows us to expand as people with very well-defined values of self-improvement and effort. Without getting tired or getting into the monotony of doing the same thing Sunday after Sunday.
For this reason, we must be selective with the calendar of races, valuing that for people who are just starting out, one race a month can be a perfect formula for self-improvement and enjoyment in equal parts.
5. Our health starts with the right running shoes from the moment we start out
It is a big mistake to think that people who are just starting to run should not invest in suitable running shoes and it is very common to hear "when I run a lot I will buy a pair of shoes that the professionals wear". On the one hand, it should be clarified that in terms of training shoes (everyday shoes) there is no difference compared to competition shoes in most cases.
There are neither some shoes for professionals nor others for beginners. Rather, technical running shoes are structured by cushioning levels and are divided into two large subgroups of shoes. Neutral shoes for runners with neutral or supinator footstep and stability control shoes for runners with pronator footstep. Moreover, to end up not sharing this belief of the existence of shoes for professional runners (those with a good level of cushioning and high technology).
If there is someone who needs this type of shoe the most, it is the beginner runner. This profile of runner probably has a higher weight due to his or her lack of physical activity, a less developed running technique and experience and a lower physical condition than the "professional" runner.
An illuminating example-question would be...
In a similar training session between a beginner runner and an experienced runner, who is putting more weight on the ground and is bearing more weight and damaging their joints more?
Who is less trained or who has been better prepared for longer?
The answer is the beginner runner. And it is the one who must try to protect his joints in the same way as the experienced runner to avoid overloads and additional discomfort caused by incorrect footwear.
The team of professionals at Urban Running will be happy to help you in the selection of your running shoes when you go out for a run. And they will also give you advice and technical recommendations.
So that you realise all the good things that running has to offer.