You want to start running? Good idea! Jogging is a relatively cheap, easy sport that can burn a lot of calories. Unfortunately, especially in the beginning, you are not protected from making mistakes while running.
We have all tried to start running at one time or another. All beginning is really difficult and anything but fun. When you start jogging, you can do a lot wrong.
We show you how to avoid the worst mistakes when running. So you stay motivated :)
Here you come to the contribution: "Start running with training plan: How to become a runner in 4 weeks"
Table of contents
- Why it is a mistake not to take training breaks when running
- Why you shouldn't set a new record every time
- Why the biggest mistake in running is only running
- What are the biggest mistakes in running itself
- What typical nutrition mistakes you should not make
- Why it is of little use to blindly follow trends
Why it is a mistake not to take training breaks when running
Beginners in particular make the running mistake of wanting too much at first.
This then usually ends in the diagnosis of overtraining.
Too short regeneration times do not accelerate the way to the goal, but prevent fast training successes.
The symptoms of overtraining: sleep disturbances, accelerated pulse, extreme need for recovery after exercise, permanent exhaustion.
This is how you avoid this mistake while running: If these symptoms sound familiar, give your body a rest.
Therefore, sport without regeneration is pointless!
Why you shouldn't set a new record every time
Ambition doesn't have to be a disadvantage, excessive ambition does.
If you track, save and analyze every step you take, you probably won't enjoy sports anymore.
It can also be very stressful to want to be better every time.
How to avoid this mistake when running: The golden mean is the key.
Set the goals too high
Most beginners fail at jogging not because of too little motivation but because of unrealistic goals.
If you constantly come back from running frustrated because you don't reach your set goals, you will give up faster.
Here's how to avoid this running mistake: set realistic goals and increase them slowly.
Why the biggest mistake in running is only running
Ignore strength training
It is a common misconception that a runner does not need strength training. Properly applied strength training can improve your performance and protect you from injury.
The best strength training for runners are calf and thigh exercises.
Here's how to avoid this mistake while running: Try doing one-legged squats. Click here for more squat exercises.
That's why strength training is so important for runners!
Do not warm up before running
You do not necessarily need a separate Warm up program before joggingbut sprinting off right away is not the best thing in the world either.
This is how you avoid this mistake when running: It is better to walk first or jog very slowly so that the body can get used to it.
No cool-down after the workout
After your workout, your pulse and heart rate should slowly return to normal and muscles should be loosened up with some light stretching.
This way you won't have particularly bad muscle soreness afterwards and the risk of injury is reduced.
Surely there's a park bench or tree stump somewhere on your run. Either stretch there after your run or when you're taking a break.
Do without fascia training
When you start running longer routes you may not be able to move at all afterwards, not to mention climbing stairs.
The solution? After the run, don't just lie around on the sofa, but keep moving a bit, try stretching or fascia training. Then you will feel better much faster.
After running, grab the fascia roller. This is also a good way to prevent sore muscles. Here you come to the best fascia roller exercises with the Blackroll fascia roller.
What are the biggest mistakes in running itself
No variety
Many who start jogging make the mistake of training too monotonously. Day in, day out at the same pace the same route is no fun and you do not really get fit.
Avoid these running mistakes by running in the woods, trying different running techniques, changing the load, exploring new routes.
Why you should never continue running despite injury
If you know you are injured then don't go running but take a break, no matter how light the Running Violation is.
Sometimes our own ego gets in the way, but if you go running despite an injury, you may still have problems for many weeks afterwards.
This is how you avoid this mistake when running: If you have pain in your knees or ankles, you absolutely have to take a break.
These are the most common running injuries and here's how you can avoid them!
Never update your playlist
Sounds pointless, but it's a problem :) If you listen to the same music all the time, you will progress less quickly. It's worth to download new music to your phone. Or our contribution Music for running to read.
Run only in the comfort zone
If you are just a health runner, that is completely okay but if you want to become more powerful, you need to do more.
Here's how to avoid this mistake when running: Instead of jogging at the same pace all the time, you can take small sprints every now and then. Interval training helps to run faster, better and further.
The power finale at the end of jogging
The last few meters to the finish line are almost sprinted by most runners. You'd better get out of the habit.
Due to the sprint in the last second, the lactate levels increase enormously, the lactate is deposited in the muscles and delays the recovery time.
Here's how to avoid this mistake when running: Run comfortably and don't overdo it. This also applies to the last meters.
With this training plan you will become a runner in 4 weeks!
Run too fast
Running too fast is a typical beginner's mistake, but it affects experienced runners as well. In the beginning it is better to choose a steady, low pace.
Wrong clothes when running
Most beginners dress too warmly and then quickly overheat during the unaccustomed exertion.
My tip: When you buy sportswear is usually also somewhere for how much degrees the respective garment is designed, then you do easier to choose the right.
Unsuitable running shoes
Instead of ordering your running shoes online, go to a sports store and get advice. Running shoes that are too big or too tight are annoying and can lead to injuries.
How to avoid this mistake while running: Tie your shoes tightly so that the laces do not come loose. This can lead to serious injuries.
Exercise too irregularly
Many runners have a week in which they train a lot, then they have another week in which nothing goes at all, and so on. That does not bring much. If you want to have an increase in performance, you have to perform constantly. The best way to do that is with a Training plan for running beginners.
What typical nutrition mistakes you should not make
Not drinking enough is a big beginner mistake
If you do not run longer than an hour, you do not need a bottle during the run, but you can not forget about it. It is important that you drink enough throughout the day. Click here to read the article: Drink more water Ticks you don't know yet.
Eat too much/too little
Here opinions differ, but the fact is, with an empty and with a full stomach is not good running. But there is nothing wrong with half a banana half an hour before training.
Here's how to avoid this running mistake: From heavy Food you should eat before training keep your hands off. That can't go well.
Why it is of little use to blindly follow trends
New developments are coming to the market faster and faster.
But just because your friends are so excited about YOUR new running shoe, doesn't mean the shoe has to be good for you at the same time.
This is how you avoid this mistake when running: Focus on what you need rather than what's in.
Our conclusion
As you can see, you can make many mistakes when running. Many of them don't sound bad at first, but in the long run they spoil the fun. Some of them can even lead to pain and injury.
In short: Take your time and take it consciously. Listen to your body, then nothing can go wrong.
Good luck for your next run!
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