Running is one of the best exercises you can do. An aerobic exercise, it’s been proven to greatly improve cardiovascular health, makes you more resistant to illnesses, improves your strength and immune system, and can even lift some symptoms of depression. It’s great for an instant mood lift (ever heard of runner’s high?), and it’s an excellent way to burn calories.
Pretty much anyone can pick up running if they’re in generally good health.* But because it’s so easy to pick up this habit, and because of the fact that you can do it wherever, whenever, it’s easy to overdo and pick up some risky running habits along the way.
Running coaches are great to have when you can afford them, but since not all of us have that kind of cash, it’s important to do your research before you start running and keep up-to-date on the science.
To get you started, here’s a quick cheat sheet of risky habits you should be careful of:
- Trying to go too far, too fast. Running is fun, so it’s really easy to overdo. A lot of people can get so enthusiastic about running they try to run more than their body can handle in a week. Beginners should start running two to four times a week for twenty or thirty minutes (about two to four miles), and then gradually increase that number by 10 percent every one or two weeks.
- Not getting enough rest. Your body needs time to recuperate. Remember, running is a high-impact sport, and your body needs time to bounce back from all that intense training. Injuries from running happen when you’re overexerting yourself, so remember to get some rest days in and at least seven to nine hours of quality sleep.
- Skipping warm-ups and cool-downs. Static stretching before a run causes damage to the tissue, but dynamic stretching (i.e., leg swings, high knees, etc.) can help improve your run, increase your range of motion, and lower your chances of injuring yourself. Cooling down is as easy as walking for about five minutes and can alleviate soreness after a hard run.
- Not paying attention to your form. If you’re finding it hard to breathe, or if you’re getting too tired too fast, try paying attention to your form. If you’re swinging your hands across your body, you’re expending too much energy. Your upper body shouldn’t be moving very much at all. Look up into the distance, not down at your feet. Looking down at your feet means you’re cutting off your air supply, and you’re likely to crash into other runners.
- Ignoring the rest of your body. By this we mean you’re just running, day in and day out, and forgetting to train everything else. For optimum health, it’s recommended to train the core and strengthen the hips, both of which helps you run longer. On rest days, try some light weight training or flexibility training, like yoga or pilates, to even things out.
- Not eating enough or eating the wrong food. A lot of us run because we want to lose weight, and it’s tempting to eat too few calories to get faster results. But remember that your body needs fuel so it doesn’t break down. Get a lot of nutrients and good stuff in. After running, grab a high-carb snack and get a good, balanced amount of carbs, protein, and healthful whole foods at meal times.
- Ditching the sunscreen. Okay, this one is a big yikes if you run in the mornings or afternoons. The sun is a great source of vitamin D, but UV rays are also the leading cause of skin disorders and the big C. Sunburn isn’t the most fun thing to have to deal with either. It’s itchy, it hurts, and you leave weird skin peelings everywhere. Skip the sunburn and slather on some sunscreen with good coverage.
- Ignoring injuries. A little bit of soreness when you’re starting out is normal, and sometimes all you need is a bit of really good athletic tape to help you out with pain related to lymphatic build-up. But you know soreness is a problem when it doesn’t ever seem to go away, gets worse, or is keeping you from functioning normally in day-to-day activities. Giving yourself long-term injuries because you’re too stubborn to go to the doctor isn’t some kind of badge of honor, so don’t ignore those persistent pains
- Wearing uncomfortable running shoes. Looking good while you’re working out is a great motivator for a lot of people and helps them get going at the start of a workout sesh. Remember, though, that style should never trump comfort in your athletic gear. Make sure you’re wearing the right shoes, not just the trendiest ones. The wrong shoes can cause a lot of complications in the long run, so choose wisely.
- Running on the same surfaces. To further prevent injuries, runners should put a little variety in their routines by switching up the type of terrain they run on. Asphalt can be really stressful on your joints, so switch to some trail runs or try running on grass or even a running track. This activates slightly different muscles and avoids overloading or overextending the same muscles day in and day out.
Whatever you decide to do and wherever you decide to run, remember that variety keeps you healthy and has the added bonus of keeping you from getting bored. And as with any sport or exercise routine you decide to do, the rule of thumb is this: listen to your body, honor it, and take care of yourself—body, spirit, and mind.
*Disclaimer: Check with your doctor before starting any exercise routine.
Image Source: https://www.pexels.com/photo/man-running-under-the-bridge-2320365/
