Top 8 mistakes not to make when running

The weather is starting to get sunny again, the birds are singing, the grass is growing, and our city parks are filling up with crazy picnickers and joggers in full swing of motivation. If you are more into the running team than the pâté sandwich team, know that I respect you a lot. I even respect you so much that I’m going to try to take care of your beautiful muscular ankles by giving you some advice on how not to break them in half. Ready, set, go.

Running in unsuitable shoes

To run, you need running shoes (but no?). But that’s not all ! You also have to choose them adapted to your stride! Whether universal, pronator or supinator, there will be adequate models. To determine this, you can simply look at the bottom of your old shoes: worn on the outside = supinator, on the inside = pronator, relatively centered at the front: universal.

Leaving at full speed

It’s useless (unless you’re just sprinting). In the context of jogging, starting too quickly will have negative effects, while increasing the risk of injury. In fact, it is not necessary to push your heart beyond 70/75% of your MHR (Maximum Heart Rate). You will see, we reach them quickly, without going fast. You have to go gradually, if you don’t want to exhaust yourself or even get disgusted with the activity.

Running too often

When we start (or resume) the race, we are often fully motivated, to the point of chaining training sessions. It’s a bad idea. The training volume should not exceed your capacity and recovery time. Running doesn’t just make you sweat, it’s also an activity that mobilizes all of your muscle groups, and many of your body’s functions. The best is to wait 24 to 48 hours between each session. Three jogs a week, it’s already not disgusting!

Photo credits: Topito

Do not warm up

And it is the guaranteed sprain! Afterwards, if you are looking for an excuse not to run at all for several weeks, that can be a good excuse.

… Or slowly return to calm

NO, you don’t end your session with the famous end sprint! Especially not ! On the contrary, the ideal is to calmly lower the rhythm to promote the evacuation of toxins and recovery.

eat right before

If running on an empty stomach is not the best idea either, you still have to wait a little between the meal and the race. The best would even be to eat 3 hours before exercise. In any case, digestion must not affect your session, at the risk of feeling bloated and making this moment even more unpleasant than it already is. If waiting 3 hours is too complicated according to your schedule, you can take digestible foods such as oatmeal or cottage cheese at least 30 minutes before the session. For the race team on waking, the ideal is to split the breakfast in two.

Do not vary your workouts

The best way to slow down progress while demotivating yourself. Not the best trick to becoming the next Eliud Kipchoge.

Drink big sips of water

Hydration during exercise is important, especially to compensate for losses related to perspiration. During exercise, we lose up to 1L of water per hour, which makes rehydration mandatory. On the other hand, you should not drink everything at once, but be content with one or two sips every 10 to 15 minutes. In the same way, we avoid water that is too cold which could have serious gastric fallout.

Bonus: running

What an idea to inflict this on you, seriously. Why are you hurting yourself like this?

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