Secrets of Proper Running: 6 Common Mistakes You Make

Secrets of Proper Running: 6 Common Mistakes You Make
Secrets of Proper Running: 6 Common Mistakes You Make

Finally decided to start running? Great idea, but only if you approach the issue correctly. Beginning runners very often make mistakes that harm their he alth. We learned from the doctor how to run properly and not become a victim of our own good undertakings.

The Secrets to Proper Running: 6 Common Mistakes You Make

We spoke with doctor Yuri Glazkov, a member of the European Society for Sports Traumatology Knee Surgery and Arthroscopy (ESSKA) and the American Academy of Orthopedic Surgeons (AAOS)

Yuri Glazkov

candidate of medical sciences, traumatologist-orthopedist of the Central Clinical Hospital No. 2 im. N. A. Semashko Russian Railways

The main mistakes in running technique

Train right off the bat

This is one of the most common running mistakes. In an effort to achieve the desired result as quickly as possible, whether it is to get in shape or run the coveted distance, it is easy to overestimate your strength. Women neglect the advice of a trainer and choose the intensity and frequency of training themselves, and then do not pay enough attention to recovery. The problem is that with excessive loads, a tired body does not have time to make up for energy costs. Stressful situations are more difficult to endure, immunity weakens.

Think that "the more the better"

Often, amateur athletes believe that overcoming a long distance will bring tangible benefits. However, the mileage must be increased gradually so that the body gets used to such physical activity. Failure to do so can result in injury from overload. In the first place - damage to the large joints of the legs, knee and ankle. Overexertion can cause pain in the knee, inflammation of the ligaments, discomfort under the kneecap. In some cases, treatment is required: physical therapy or even surgery.

Do not do strength exercises

Do you want to understand how to run correctly, become faster and more enduring? Then you need to work on yourself not only on the treadmill, but also in the gym. Classes on simulators and with your own weight will bring the body into tone, focus on one or another muscle group.

Active aerobic exercise accustoms the body to physical stress. In addition, work on the press and back provides the desired shape with proper light running: the load is distributed more efficiently, so the risk of injury is lower.

Declare a “hunger strike” for your body

Often the main goal facing runners is to become slimmer, lose a few kilograms, so they limit themselves in the consumption of seemingly harmful products. A low-carb diet combined with running can make you feel tired more quickly.

This approach only brings harm, as the body does not have enough energy to achieve results. If proper running to burn fat is part of your daily routine on a regular basis, then you need to have enough complex carbohydrates in the diet - the main source of energy.

Choose the wrong shoes

Another common mistake when running is a casual attitude to running shoes, especially if you have flat feet. Proper running technique largely depends on the correct choice of running shoes. Even if you do not plan to run a marathon, you should contact a specialized store where consultants will help you choose a pair depending on the structural features of the foot. This approach will help not only to make training more effective, but also to prevent overload injuries of the joints. Be sure to remember that a quality pair of sneakers is designed for 1000-1, 500 km. Worn-out shoes should be replaced in time to avoid cushioning problems and protect yourself from possible damage.

Don't think about contraindications

At first glance, running seems to be the most accessible and effective form of physical activity. In fact, it has many contraindications. Such a load is not recommended for people with heart disease, as it will overstrain. In addition, active cardio is not allowed for those who have lung problems.

Most often, it is novice runners who face exacerbation of chronic spinal diseases. In addition, if there are problems with the joints and cartilage, then the shock load can only aggravate the situation. Here it is better to give preference to race walking.

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