5 standard mistakes that every beginner runner

Today we will talk again about the mistakes that nearly every novice runner during their workouts. This advice from Louis Damen, twice champion of England Cross Country, the former winner of European XC Trials, during her marathon - 2:30:00. I think we should listen to her advice.

1. Too fast to increase the pace and / or volume of training

Always some reason it seems that if you train a lot and very hard, you will surely be able to prepare for the race better and faster than anyone. It's like to believe that if you are at a time you drink more than one glass of pomegranate fresh, and a decanter, and the use of it will be in the same number of times more, but actually a carafe of pomegranate fresh, in the words of one of the heroes of "The Big Bang Theory" is just an ingredient for expensive urine. That is, no matter how much juice you have drunk none at a time, your body learns just enough nutrients and vitamins, as it can take, and everything else will go nowhere. Similarly, with a run.

This error is the most common cause of injury-country. Our body needs time to adapt to stress. Also do not forget that our little bundle behind our muscles stronger and a bit slower.

Need moderate exercise and increase the volume gradually. Ideal - to add 10% of your weekly mileage each week.

2. Ignoring the creation of the basis

Many runners fall into the same trap: they begin to develop high-speed workout before making enough for this endurance. This means that they are in good shape at the beginning of the season, but it is difficult to maintain this pace all the time, and in the end they are blown away and very tired, lagging behind the planned schedule. To avoid this, you need to prepare a little beforehand. It's enough to give himself for two or three weeks before the start of the main unit runs in a light workout pace. This will help build a solid foundation for more intensive cross-country loads.

3. Ignoring recovery runs

If you want to get really good runner, you should combine exercise at a pace that is desirable for you, with other workouts. Running at a fast pace is exhausting, and the body needs time to recover from the shock. And the more intense the workout, the longer it will take to recover. It is in recovery periods your body adapts to the new loads and absorbs everything you have learned during these workouts. It works the same way as the information and the brain: you need to sleep in order to assimilate the information and to order, otherwise the whole study in vain. That's what many more experienced runners practice of regenerative jogging - running at a slow pace. In these days of rehabilitation it is recommended to run at a pace of 2 minutes slower than you ran the previous day (that's 2 minutes per mile; if you take in terms of kilometers, you can run a little faster).

At Louis went more than a year out to accustom themselves to such a recovery jog. But after them, she feels more relaxed both physically and morally, and are ready for further heavy training.

4. Complete disregard for recreation

It's not even jog recovery, namely the rest. Many people do not take breaks in training and do not relax, because they are afraid of losing physical shape, which they have already managed to accumulate. Nevertheless, you can go to the next level only if you have a rest. As has been repeated once, the body needs time to adapt to the new stresses and remember them. If not, you simply exhausting itself, moving away further away from the target.

Remember rest for the runner is no less important than training, and requires the same force of will and a clear implementation. Make full days of rest in his training schedule and stick to the plan.

5. The underestimation of values ​​in the training sequence

Consistency in training is the most important factor that will help you improve your running results. Many runners think that a lot of training and hard = good physical shape, and start jumping over the stage. Why stretch the preparations for the first 5 kilometers, if I am in such good shape? Yes, I'll run them through two weeks of training! Some just think about the first 10 kilometers. Quickly run through their first 5 or 10 kilometers, if you do not follow a definite plan, which albeit slowly, but properly prepare your body for the upcoming loads, you can, but then you have to pay for it long break. No wonder that all cross-country plans developed by experienced athletes and marathon runners, designed for such long periods. Albeit slowly, but surely you build a solid foundation, which in the longer term will help to achieve virtually any goals that you set yourself.

I hope that the tips from Luis will be useful not only for those who only starts to run, but also more time to cool the ardor and remind the more experienced runners about the good and simple rules, as even they forget about them the heat of preparations for the next heats. ;)