Whether you’re an avid runner or just getting started, it can be easy to inadvertently make some of the most common running mistakes. While these simple errors won’t completely devastate your exercise routine, if gone unchecked they can lead to injury or unnecessaryÂ fatigue. While using a home treadmill specifically designed to reduce your risk of injury – such as the TRUE Fitness M50, which is equipped with the most orthopedically correct running surface in the industry – certainly helps, you’ll alsoÂ want to avoid these common running mistakes:
1. Doing too much too soon
If the beautiful weather has you psyched to start working out and you’ve never been a regular runner before, don’t expect to be able to run several miles on your first day. It’s great to have a long-term goal like running a marathon, but it won’t happen overnight. Instead of doing too much too soon, adopt a gradual training program, doing the same level of running for a few weeks at a time before increasing your distance or speed.
2. Skipping post-run stretching
The importance of the post-run stretch cannot be overstated. It will increase your flexibility and decrease the soreness that you feel the next day. If your gym has the TRUE Stretch, use it! Simply follow its easy stretching regimen after each run and you’ll reduce your risk of injury.
3. Stiff upper body
When you’re running fast and working hard, it can be easy to forget to stay relaxed, but having a stiff upper body can actually deter your running ability. Try to keep your elbows at 90 degree angles at all times, and raise and dropÂ your shouldersÂ every mile or so to ensure that they’re in a natural and relaxed position.
4. Running while injured
When you’re really gung-ho about starting a running routine or training for a race, you may be reluctant to take a break when you have a slight injury. However, if you push through it you could aggravate the problem even moreÂ and set back the progress you’ve made during training. Instead, take a break for a few days and rest up. Giving your body time to recover will help you come back stronger when you’re ready to run again.
5. Not refueling
It’s a common misconception that eating after a run will undo all the hard work you put in to burn calories.Â Eating a post-run snack is actually an important part of the refueling process. Focus on protein and carbohydrates, and eat a small meal within 45 minutes of the end of your run.