Cross beginners mistakes and those who started to run after the break

Let's still start with beginners, and then move on to those who have decided that the time is already behind a decent treadmill experience, so you can not care about all the rules, even after a long break!

Cross beginners mistakes

1. Choosing the wrong running shoes

Now fashion shoes, minimal, used to be a lot of "Dutikow", but in fact suitable for beginners medium variant. There are many not-fashionable, but very comfortable shoes to properly support the foot and good amortization, which you just need if you start to run in order to get rid of unnecessary kilograms. Shoes with thin soles in this case make it worse, increasing the risk of a knee injury (he in this case goes to most).

What to do? Perhaps before going to the store, is to go to the orthopedist, as you may need orthotics. When choosing shoes definitely need to remember that the shoes should fit well on the foot, the heel is in any case not should hang out, lacing should not reap to lift his legs, and wear should be a little more space in front of a large finger. It is better to choose sneakers in the evening, as at this point your foot will be slightly larger (swelling in by walking and other physical activity) and you definitely choose those shoes that will not be you reap.

2. Too much load to start

Standard mistake beginners - start too quickly in the truest sense of the word. That is, they go on, perhaps her first run since the last time passed norm 2 km to school eleven years ago, and immediately begin to run at a fast pace. The result - a strong pain in his side after 500 meters and an aversion to run for at least another year.

The second option - too fast to increase the speed and distance, with the result that you can get quite serious injuries, such as stress fracture.

What to do? Do not rush. Download the app for currently running, set the initial level, to pass a test run, and follow the plan. And remember the golden rule: after each week of jogging increase the distance of not more than 10% from the previous one.

3. Setting unrealistic goals

When we look at someone from the outside, on what he is doing, we often want to do better, or at least not worse. But we rarely think about what his basic physical preparation, how long it has been running and whether the coach. As a result, it sometimes happens that the fact that for this man is a light warm-up can knock out an unprepared person.

There is a desire to run their first 10K or half-marathon? Wonderful! Just do not do so in the past month! With the right approach, the training for a marathon takes a year, and all this with the correctness of the program under the guidance of coach and correction of running technique.

What to do? Set realistic goals. Choose a training program for beginners. Start with 5 km, then go to 10 km, and there are already up to half marathon at hand. And all this without injury!

It is clear that looking at pictures of her in the running mastermind Instagram and watching his schedules in running applications, very I want to run as fast and as much, but do not forget that the race - this is exactly the case when the "slow and steady wins - on you will be. "

4. malnutrition

You can not run on a full stomach, as heated by the liver five minutes later will meet with the stomach and you feel a sharp pain in his side. But on an empty stomach to run hard, because to do so you simply do not have the energy. But more about that newcomers learn not immediately.

What to do? There are two hours before your workout. It is desirable that this was something carbohydrate - an ideal fuel for jogging. If you are going to arrange a long-distance running (over 10 km), then it is better to stock up special energy bars or gels and, of course, water or isotonic! Do not be afraid to experiment with it. Eventually you will find your ideal food on the run.

5. Running on the heel

Beginners think that running on the heel easier and more natural. They make broad steps and landing directly on the heel. Boom-boom-boom on the heel and the knees! With such a run, especially on hard surfaces such as asphalt or concrete, you will at times increase the risk of injury! In this way, many earn an inflammation of the periosteum.

What to do? Find a coach and to work under his leadership over the running technique. In principle, it is really self-wean ourselves from this manner of running, but it's still not the best option, which would not only get rid of injuries, but also to increase your productivity by adding speed and reducing made to this efforts.

What are forgotten after a long break

Interestingly, the old men after a long break repeated errors № № 2 and 3. They think that time has ran for 10, 20, 30 kilometers (or even a marathon), it means that you can immediately quick Start with dozens, well, in extreme cases 5 km run as a warm-up. After these workouts injuries are not uncommon. Not long after the first run, of course, but on the second or third when the old men run everything is 20 km, and even more.

Of course, they have the muscle memory, and the body itself remembers how to run properly, but running - this cyclic loading.

If you are not engaged in long enough, the muscles and ligaments need time to remember everything, and turn on the system at full capacity, and this can I need a few weeks to several months: it depends on the reason why you have stopped running, and your state at the time of renewal training.

Recently, my body and reminded me that we should not neglect the rules, even if the level of my physical fitness is quite high. It seemed to me that nothing bad will happen if I immediately run more than 5 km away with virtually no warm-up after a break of one and a half years. I'm constantly doing if not running, but the interval training in the gym and step aerobics (power even took into consideration). Punishment - knee pain due to inflammation of the anterior cruciate ligament (tendinitis). As a result, it was necessary to suspend for a couple of weeks, any physical activity. My case - the most simple, harmless and, unfortunately, not unique. Some of my friends after a long break and heavy loads on the first training reaches the periosteum inflammation.

What to do? Do not start from a distance, and once again feel like a novice and start with short intervals, gradually probing their present borders. And let the month you have to restrain yourself and run very small distances, but you catch up with your standard mileage without injury and stress.