Four runners errors that slow down your progress

Matt Frezer, which is known as the creator of the blog No Meat Athlete, Marathoner, ultramarafonets and supporter of vegetarianism, has compiled a list of the four in his opinion the most common mistakes novice runners. All of these mental mistakes, fix them so you can simply, you just want it.

Error №1: Too many starts

There is nothing wrong with that, in order to participate in official competitions every month or even every week if your only goal - to constantly compete. But if you want to run faster, especially over long distances, it just can not continue in the same spirit. Your body - this is a very expensive tool, not to mention the fact that a lot of precious time that could be spent on the quality of training you expend to restore themselves and races (no, half marathon you ran last Sunday does not count a long cross-country planned for the the same day). That is why professional marathon running only two official marathon of the year.

One or two major launches per year would be sufficient.

Decision: First of all, decide what you really want: to run frequently or run better. Do you want to start in the 50 official races for the year, or be a marathon maniac fan or half-marathon? Or maybe you want to achieve the best results, which are capable of? These two approaches are in conflict with each other, so that instead of being the middle peasants around, choose one thing and do it as best as you can. If you stop for a second embodiment, the one or two major launches per year would be sufficient.

Error №2: You do not change after injury

Injury upon us, when we get the greatest pleasure from running. You feel well and enjoy each workout and feel the progress, so start to increase the intensity. Restorative runs are tempo, passed a much-needed day of rest. This too, but you do not realize it until something breaks down.

At the time of the injury you do it right: relax, do rehabilitation exercises and reduce the intensity of training. But as soon as the pain is completely gone, you come back again to the point from which we started, to what led to the injury. The same amount of training, the same program, the same coat, the same shoes. And "suddenly", the same result.

Think that leads to harm or change it.

Decision: Stop to treat injuries as accidents, the responsibility for them lies with you. Did you do something, resulting in damage. Therefore, if you do not want everything to be repeated again and again, you need to change something, even after the recovery of 100%.

Let's start with the run. If you do not practice high cadence - about 180 steps per minute - it's time to start doing it. And what about the position of the body and the pitch? Next, think about your gentle stroll, whether they really are so light, so that you can easily communicate during them? Now volumes, remember, if you're not traumatized every time began to run on 60 - 80 km per week? If so, it is necessary to reduce the amount of training, until you really will not be ready for them, and it is worth thinking about strengthening exercises, as well as cross-country. Think that leads to harm or change it.

Error №3: Do you want to improve your best time of 30 minutes in each marathon or half

Since that time, I became obsessed with the thought to qualify for the Boston Marathon, the last 7 years, until I reached this goal. I had to "remove" Bole hour and forty minutes from my time in the marathon, but it took so much time for a different reason. It took me seven years, because every time, since training for the next marathon, I made a plan so as to qualify for the Boston already during the next start. As a result, I had to cope with the volume and run at the pace to which I was not ready, which of course led to exhaustion and injury. And, by the time I found myself at the starting line, I could not think about anything but relaxing. And after a while came back to me again obsession, and everything is repeated again and again.

I myself like to set ambitious goals, but if you do not adequately assess the time needed to achieve them, you keep stepping on the same rake.

Be ambitious in the long term and are reasonable in the short term.

Decision: Remember, we all tend to overestimate what we can achieve for the year and over overestimate what we can achieve in a decade. So it's worth thinking long-term and learn patience. Decide what your main goal - to run out of the four hours in the marathon or half an hour on the half, or maybe also qualify for Boston. And especially give yourself more time than you think you need to achieve it. Plan to do it in two or three years, select Start, which will participate at this time, set intermediate goals. Be ambitious in the long term and are reasonable in the short term. Finally, apply a flexible approach, then nothing will stop you to achieve this goal.

Error №4: You have a good plan, but you do not follow him

Globally there are only things that can go wrong: either you have a bad plan or the plan is good, you just do not follow him.

If you have used a conservative approach, we chose a proven training program and saw that she has worked for others such as you are, you probably plan everything well, but you can always change something, realizing in the process that works and what not.

Now only depends on you, if you follow the plan. It was at this point many of the stopper. They just do not have the willpower to make the next scheduled run.

Why exactly? I've heard a lot of different reasons:

• I find it difficult during long crosses.
• So hard to wake up early.
• The street is too cold / hot.
• There's also snowing / rain.
• Life circumstances.
• I just scored.

And you miss the first one workout, then two, then decide to make up, and finally give up. After a while, you feel ashamed in front of you, you decide to change everything, to begin anew, and everything is repeated.

You can somewhere deep inside the doubt that you can afford to reach the goal.

Decision

This is the most difficult to correct a mistake, because it takes place on a subconscious level - prevents us from procrastination and self-deception, which are subject to very many people.

It may be necessary to make exercise less painful or even more enjoyable, while working on a form or buying new running shoes, listening to your favorite music or audio books while jogging? Think about whether your goal is attractive enough, it makes if you stand still with excitement when you think about achieving it? You may have overestimated their strength and started too active, so that even the first workout you seem unbearable? Try to change the approach - for example, set a goal to run for several days, or to use a run for meditation - maybe it will help to make progress and to facilitate training?

But the problem may lie much deeper: you can somewhere deep inside the doubt that you can afford to reach the goal, so the body resists. As I have said, the problem is more difficult to rest, and its solution will need to think about - but sometimes you just small push or change the approach, not to surrender even before the beginning, and a responsible approach to planning program.

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