The feeling that you get after a good run is in a league of its own. Whether you're a new runner or have been hitting the pavement for years, every runner knows how accomplishing it is to knock a few miles off of your list. What many runners don't know, however, is that the way what you're doing now while running could be harmful to future runs.
According to Dr. Kevin Kinney, chiropractic physician and wellness expert, taking note of the mistakes you're making during your run today can spare you from serious injury down the line.
"For beginning runners, setting achievable goals and being cognizant of a few tips can help reduce the chance of injury and improve training sessions," he told INSIDER. "Minor alterations to major areas such as bio-mechanics and hydration before running — or to smaller areas such as breath control and proper footwear — can take your run to the next level. Focusing on the details of your session will elevate your performance and decrease chances of injury."
If you're interested in making your runs be the best possible, be sure to avoid these 11 mistakes.
You could simply be overdoing it.
Though feeling accomplished after a run is normal, you want to make sure you're not doing too much when trying to complete your workout.
"If you haven't been physically active in a while, it's best to ease back into things and give your body a chance to adjust to the new level of physical stress," Dr. Kinney said. "Your muscles aren't used to being worked at such high levels, so they are more prone to injury and fatigue. Gradually increasing your pace and distance — while being sure to listen to your body — is key to getting back into a healthy groove."
You're not hydrating properly.
Just as you can become dehydrated, you can also over-hydrate, too. Ensuring that you get the proper amount of fluids in your system before and after each run is imperative to making it the best one possible.
"Not properly hydrating before running for aerobic exercise is another common mistake, especially in the summer months," Dr. Kinney told INSIDER. "Consuming over two liters or about a half gallon per day is recommended for the average person, however, you may want to double — or even triple — this amount if you know that you are going on an intense run or training day. You want to start your hydration process a few hours to a day, before your planned run."
Having poor form.
If you think form is only important when lifting weights, think again. Dr. Kinney told INSIDER that is one of the most common mistakes that runners can make.
"Many amateur runners have poor bio-mechanics which can lead to an increased prevalence of injury and wasted energy," he said. "Make sure that your upper body is upright as not leaning too far forward at the hips can help reduce injury. Elbows should be at a relaxed 90 degrees, swinging front to back. Side to side movement of the arms will increase forward slouching at the hips, which can lead to injury or loss of balance. Be sure not to over-stride, and focus on landing on your mid-sole never your heel. That's a common mistake that can lead to having shin splints."
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