Common Errors Made By Runners
Published by C Tanner in Sports Science · 17 April 2024
Tags: #overtrainingsyndrome, #running, #injuries, #runningerrors
Tags: #overtrainingsyndrome, #running, #injuries, #runningerrors
Common Errors Made By Runners
To improve performance you need to work hard, however working too hard breaks you down and makes you weaker. Rest and recovery makes you stronger, physiological changes after a hard session only come with rest.
Common training errors - Too much too soon – You cannot go from couch potato to marathon runner in a week, this is the most common running injury issue. Start off small with gradual build ups every few weeks, this will give bones, tendons, ligaments and muscles time to adapt. Get yourself a good progressive program that gives you plenty of time for progression and adaption to the distance or event you are looking to achieve.
- Running while injured – Nobody wants to sit out when it’s a training day, but the more you train on the injury the worse it will get and the longer you will be out. Resting the injury as soon as possible, the quicker we get back out on the road.
- Blindly following your training programme – Write your programs in pencil, so adjustments can be made anytime. If you miss a training session or a run, don’t try to make up for it the next day, what’s done is done, just adjust or re evaluate the rest of the programme.
- Refuel properly – Don’t ruin a good training session by not refuelling after. Studies show that there is a “window of opportunity” 5 minutes after exercise to get some fuel in while your bodies’ metabolism is high, after this refuelling should try to be within the next 2 hours while metabolism is still relatively high. A good combination of carbohydrates and proteins at a ratio of around 3:1 is a good post training refuelling meal.
- Pushing too hard on short recovery runs – These runs are what they say, low intensity recovery runs, going to hard here will be detrimental to the days you want to be pushing.
- Poor footwear - Sports shoes are probably the most important piece of fitness equipment you'll buy, so it's vital to pick the right pair, it's not good for you if you play football or tennis in the same trainers you use for jogging, for example. Running shoes are great for running – and only running, they're very flexible, allowing the foot to bend and flex through each step. It's a good idea to get your running shoes properly fitted to suit your foot type. Good specialist running shoe retailers will offer gait analysis to get you in the right type of running shoe.
- Abnormal running bio mechanics - Running requires the body to absorb continuous repeated impact forces, running abnormally increases your chances of picking up injuries. Abnormal mechanics can come from previous injuries, muscle imbalances or any injuries you may have, it would be wise to see a sports therapist or physiotherapist if any of these are giving you problems.