Common Running Mistakes & How To Avoid Them

all runners make mistakes at some point within their training most certainly within their racing too and in some cases we repeat those mistakes over and over again myself included so today I thought we could take this opportunity to reflect upon those mistakes learn from them so that we don't make the same mistakes again okay let's start off with your train is now most people take somewhere between 1,000 and 2,000 steps per mile when they're running and if we think about a 10 kilometer run and we take that upper end of 2,000 steps per mile equate that over the 10 kilometers that works out at 12,000 420 steps over the course of a 10k now let's take a moment and think about our trainers during that that is a lot of pounding of the pavement treadmill or trails or whatever you're running on so that really does highlight the need to have correctly fitting trainers and trainers that work well for your gait but we also need to consider the lifetime and the wear of your train is now I'd love to say that your trainings gonna last you forever and ever but I'm afraid that simply isn't the case typically that allows somewhere between 450 and 550 miles beyond that point we start to find that they become less supportive and less cushioned both of which can lead to niggles and injuries which ironically can end up costing you more money as you try to sort out those niggles and injury so do yourself a favor and keep an eye on the wear of your trainers now when you get in go run it could be all too easy to get excited and end up doing too much too soon many mistakenly think that more is better when it comes to running but before they know it they're on the sidelines dealing with injury instead try to be conservative in terms of how often you run and how far you run particularly so when you're starting out we often advise following the 10% rule so you never increasing a run by more than 10% in terms of the mileage or the duration and also from week to week this will allow your body time to recover adapt and develop are you a one root kind of person perhaps you figured out a perfect 5k from the door of your house so you just do that over and over again okay fundamentally there's nothing wrong with that and I can understand it probably really time-efficient but what I would say is that there is more to running than that go and explore and enjoy it's great fun I do also appreciate some people are limited with their route choices there aren't so many routes readily available to them but something to consider if you are doing the same route over and over again and perhaps it's on quite a hard surface the tarmac pavement sidewalk that's a lot of repeated impact through the joints but if you can mix up that terrain perhaps you a little bit of off-road trail and on the sidewalk that is going to be much better if your body [Music] okay big mistake that I used to make and still do make from time to time particularly so when I'm getting tired is over stride you know what I mean by over striding is that we're landing heel first with our leg out in front of our body's center of gravity now this causes a couple of issues one of which is that bailando of our heel first that is essentially like a braking force but that also creates a big issue it sends a lot of force up through the leg they can result in injuries such as in splints stress reactions even stress fractures now to prevent this you want to try and land on your mid foot underneath your body now when we are over strapped in which we're trying to prevent doing what we're trying to do there is actually take really big steps we want to reduce that so tip here is actually to imagine that you're running on hot coals are you trying to take really like quick steps so you don't burn the soles of your feet [Music] similarly to doing too much too soon we've also got those that like to go out too fast now heaven and Fraser seem to think that this is me down to tea personally I have no idea what they're all about now I do understand though that when you're in a race and everyone's going off at breakneck speeds around you can be very hard to restrain yourself and hold yourself back but what I would say if you can stick to your game plan stick to your pace it's amazing how many of those people you will pass later on in the race and the satisfaction of doing so so stick to your race your pace not someone elses have you ever got halfway around to run perhaps as far away from home as you can be and realize that you're lacking fuel your bonky or perhaps you're dehydrated yeah it is not a pleasant feeling and nor is it actually good for you in the long run because actually by bonking lacking fuel getting dehydrate it's putting a lot of stress on your body of meaning that's going to take a lot of time to recover from so to prevent this you actually want to be thinking about fueling up or take some hydration on around one to two hours before you plan to run it's going to allow your body time to process that perhaps even factoring in a little loose stop before you run and if needs be take some fuel and some fluids with you and of course make sure you do the same when you get back from your run now when I first started running I used to carry my shoulders a bit like a boxer it's something I see a lot of people do basically they're right up around my ears they're really tense that restricted my movement it restricted my breathing and restricted my arm courage and obviously wasted a lot of energy instead you want to be relaxing those shoulders down trying to carry your arms approximately around a 90 degree bend in your elbow from your forearm to your upper arm now as you're running what I found really helps is actually making a little bit of a mental checklist of your upper body so you think about relaxing your jaw relaxing your shoulders and thinking about that swing in your arms another thing that I found really helped is actually just dropping my arms down occasionally really floppy and then just bring in a back up into that 90 degree Bend okay I'm going to tackle another technical point here but I'm actually going to refrain from calling it a mistake because it's actually kind of perfectly normal but it's just something to be mindful of and try and progress from with time and that is dragging your feet now if you ever watch an elite-level runner you'll see that they really lift their knee up quite high I'm not talking quite as high as sprinters like Usain Bolt there is definitely a high knee lift and that is really helping with the drive phase of the running now the key muscle within this knee lift is actually our hamstring because that helps to pick that foot up behind so to work on this I'll actually suggest doing a few slow drills and that's really going to help work on that form you can also do a few exercises in the gym to strengthen the glutes and the hamstring to really hold that form well particularly so under fatigue all right and my final mistake and it's a pretty big and common one and that is not warming up come on own up how many of you quite regularly head out at the door at quite pace with absolutely zero warmer yeah I know you're out there now the problem here is that your muscles are cold they're less supple and they're less active and that is putting you a far greater risk of injury and also not forgetting the fact that it's just not setting you up well for that workout and making sure that you're getting the most and the best quality out of that now the absolute ideal is actually do a light dynamic warm-up or exercises before you actually head out at the door failing that though you can just use the first one two or three kilometres of iran and just do it a nice easy pace to really warm the body up gradually now in the same manner we've also obviously got the cooldown and how many of you just finish a runner are very happy just to sit down and have it done and dusted problem here is that you're not flushing the body of the toxins and bringing your heart rate down gradually that's going to actually increase your recovery time and perhaps even have a knock-on effect for future runs so if you can just hang in there do a couple of minutes at the minimum just a nice easy pace just to bring that heart rate down gradually now I hope you have enjoyed today's video if so hit that thumbs up button if you'd like to see more videos from GTN you can click on the globe on screen right now and you can subscribe to the channel if you'd like to see our things not to do before you run you can see that by clicking just down here and if you'd like to see some of our Christmas videos you see that working just down here

Channel: Global Triathlon Network

Views: 2,054,473

Keywords: running, runn, run, running mistakes, common running mistakes, warm up, run warm up, cooldown, run cool down, running shows, run trainers, running sneakers, sneakers, overstriding, heel strike, run posture, posture, nutrition, fuelling, running technique, technique, hamstring, calves, quads, GTN, Global Triathlon Network, triathlon, Triathlon (Sport), tri, ironman, Sports, swimbikerun, triathlon training, triathlon skills, iron man, tri bike, triathlete, traithlon, Ꮯ, 3822, Ꮽ, Ᏸ, ψ, Ꮲ, Ս, К, ཌ, ፕ15

Id: VT7LTO47XrI

Length: 8min 34sec (514 seconds)

Published: Mon Dec 23 2019