The Three Commonest Training Mistakes

Running Slips that Hinder the Runner's Improvement

Apr 24, 2009

Newbies and sometimes even experienced runners feel that they are stuck and not improving. There are many reasons that hinder their progress.

Avoiding common training mistakes will open up the door to further improvement in performance and minimize the risk of injuries and burn-outs. Here are the three commonest mistakes.

Not Choosing the Right Running Shoes

Running is an exercise that involves the whole body, but most of the strain will be on the runner's lower limbs, particularly his feet. Wearing worn-out running shoes or the wrong type of shoes can seriously impair the muscles on his lower limbs and his feet. Wearing the wrong shoes, or shoes not designed for running, not only affects his performance, it also increases his risk to injuries. Talking to the staff of the local sports pro-shop or running specialty shop will be a good start early in a running training program. Some professional advice and recommendations will go a long way.

Even the best running shoes will start to cause trouble when they become worn out, usually after 300 to 350 miles. Other than the sole, worn-out cushions will cause problem and predispose foot-strain related injuries. The running shoes need to be changed regularly. An alternative strategy is to buy two pairs at the same time and use them in rotation.

Running too Fast, too Long, or too Frequently

This is often the most deadly sin of many newbie, and even experienced runners. Progressive training relies on a cycle of increased intensity followed by reduced intensity training sessions and rests, so that the body can recover and adapt. Training too hard, too frequently, or too long makes it impossible for the body to recover.

Muscles, joints, bones get injured and psychological fatigue also sets in. Avoiding this mistake is easy, at least theoretically. In practice, strict discipline is called for. The runner plans the frequency and distance of her training sessions in advance and follows it religiously. She is allowed to adjust the frequency and distance downwards if she doesn't feel right during the training session. Adjusting these upwards is strictly prohibited to avoid injury, over-training and burn-out. To look out for over-training, she should count her pulse rate at least three times a week before she gets out of bed in the morning. Over-training is often associated with a ten percent increase in the resting heart rate.

Runners Must Have Good Nutrition

Many runners err on the side of eating less than they should to achieve faster weight loss during training. This can be detrimental as a good diet plays am important role in the runner's performance. Inadequate or inappropriate nutrition also hinders the runner's body from repairing itself properly following high intensity training. Attention to nutrition is often rewarded by enhanced performance, a feeling of fitness and injury free improvement in endurance. This often means eating a light meal consist of carbohydrates, fiber and protein at least one and a half hours before running and replenishing the glucose debt with carbohydrates within one hour following a strenuous running session.

Physical training improves fitness, but only when common sense and caution is exercised at the same time.

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