She Strengthens

Hit the Ground Running: Avoid These Common Mistakes

Are you ready to lace up and hit the pavement? Congratulations on taking the first step towards a healthier, happier you! However, before you start pounding the pavement, let’s take a moment to discuss the common mistakes that can hold you back from achieving your running goals.

The Importance of Proper Form

When you first start running, it’s easy to get caught up in the excitement and forget about proper form. But neglecting to focus on your technique can lead to injuries and burnout. According to Cat Fitzgerald, a physical therapist and running consultant, looking down while running can put unnecessary strain on your neck and compromise your posture. Instead, set your eyes on the horizon and trust your coordination to guide you.

Wearing the Right Shoes

Your shoes can make or break your running experience. Wearing shoes that don’t fit properly or aren’t designed for your foot type can lead to discomfort, pain, and even injury. Timothy Miller, MD, a sports medicine specialist, recommends getting a proper fitting and gait analysis at a running store to ensure you’re wearing the right shoes for your needs.

Overstriding: A Common Mistake

Overstriding, or landing too far ahead of your hips, can put excessive stress on your legs and increase your risk of injury. Fitzgerald suggests taking shorter steps and focusing on hip extension to generate power. Aim for around 85 strides per minute to find your optimal pace.

Arm Cross-Body: A Sign of Instability

When your arms cross your body while running, it’s a sign that your torso isn’t stable. This can lead to poor posture, fatigue, and decreased performance. Strengthening your core through exercises like planks and crunches can help improve your stability and overall running efficiency.

Don’t Start Too Fast

It’s tempting to push yourself too hard, especially when you’re just starting out. However, doing so can lead to burnout and injury. Sari Shepphird, PhD, a sports psychologist, recommends starting with short intervals of running followed by walking breaks. This will help you build up your endurance and make running more sustainable.

Breathing Techniques

Proper breathing techniques can help you run more efficiently and reduce fatigue. Coupled breathing, where you breathe in and out in sync with your footsteps, can help you conserve energy and stay focused. Experiment with different breathing patterns to find what works best for you.

Knee Lift: Don’t Overdo It

Lifting your knees too high can put unnecessary strain on your legs and decrease your running efficiency. Fitzgerald suggests keeping your knees at an angle of less than 45 degrees to generate power from your glutes and hips.

Mind Games: Stay Positive

Negative self-talk can be a major obstacle when it comes to running. Instead of focusing on how hard it is, try using positive affirmations to motivate yourself. Shepphird recommends repeating phrases like “Remember to breathe” or “Keep moving forward” to stay focused and energized.

Incorporate Strength Training

Running is an excellent workout, but it’s not enough on its own. Building strength through exercises like squats, lunges, and deadlifts can help you maintain proper form, increase your endurance, and reduce your risk of injury.

Leaning Forward: A Common Mistake

Leaning forward while running can put unnecessary strain on your back and hips. Fitzgerald suggests incorporating hip flexor stretches into your warm-up routine to improve your posture and reduce your risk of injury.

Stretching: Dynamic vs. Static

There are two types of stretching: dynamic and static. Dynamic stretching involves movement to activate your muscles, while static stretching involves holding a pose. Fitzgerald recommends using dynamic stretching before your run and static stretching after to reduce your risk of injury.

Knees Touching: A Sign of Weak Glutes

When your knees touch while running, it’s often a sign of weak glutes. Fitzgerald suggests strengthening your glutes through exercises like squats and lunges to improve your running efficiency and reduce your risk of injury.

Positive Self-Talk

Negative self-talk can hold you back from achieving your running goals. Instead, focus on positive affirmations to motivate yourself. Remember, you’re capable of achieving anything you set your mind to!

Hydration: Finding the Balance

Hydration is crucial for running, but overhydrating can lead to bloating and discomfort. Miller recommends drinking 16-24 ounces of water for every pound lost during your run. Weigh yourself before and after your run to determine how much water you need.

By avoiding these common mistakes, you’ll be well on your way to becoming a confident, efficient runner. Remember to stay focused, motivated, and hydrated, and you’ll be hitting your stride in no time!