5 Common Running Mistakes

Running should be an enjoyable and stress-free activity. Many
runners experience pain and discomfort because of wrong gear,
form, and hydration. Read about the most common mistakes
made by runners and how to fix them!

Shoes
Many runners have a favorite pair of running shoes they don't
want to give up. That comfortable, broken-in pair of shoes can
be hard to give up. Running shoes need to be discarded (for
running purposes) every 300-400 miles, depending on weight
and where you run. Heavier runners (over 160 pounds) should
change earlier than lighter runners, and outside/trail runners
should change shoes at an earlier mileage than treadmill
runners.

Also, make sure that you are wearing shoes that fit properly.
Some runners have specific wear or strike patterns that can
cause pain. However, these problems can be easily addressed
by ensuring your shoes are the right fit. Learn how to purchase
the proper athletic shoes here. Changing and wearing the
correct running shoes is essential to avoiding the most common
running injuries such as knee, hip and other joint problems.

Happy Feet
There's no doubt that races are exciting and exhilarating
experiences. Almost all runners have a story about starting a
race at a faster pace because of the excitement and
anticipation. Inevitably, they hit a wall somewhere along the
way and are zapped of their energy. The best way to prevent a
runner's crash is to be aware of your pace before the race
starts and start slower than usual. This way, by the middle of
the race, you will have plenty of energy to finish off strong.
Also, it's best to start off in the middle or back of the corral. This
way you aren't tempted to keep up with speed demons.

Overstriding
Overstriding is when runners land on their heel, with the entire
foot ahead of the body's center of gravity. This type of stride
seems to be a good way to increase speed, but in reality, it
slows you down. Overstriding wastes precious energy since
with each foot strike, there is a braking motion. It is also one of
the leading causes of running injuries.

The best way to correct this problem is to pay close attention to
your running form until the motion becomes natural. Try not to
lunge forward with your feet, especially when running downhill.
Keep a short, slow arm swing to help keep your stride short and
close to the ground.

Hydration
Many runners don't realize how much fluid they lose during a
run and don't drink enough fluid. Some choose not to drink
because they worry about getting cramps. Getting side cramps
from drinking water is a myth. Cramps can be prevented by
deep mouth breathing and warming up properly.

It is important to drink before, during and after exercise. An
hour before exercising, try to drink between 16-24 ounces of
water or a sports drink. During a run, the general rule is to
drink 6-8 ounces of fluid every 20 minutes. If you workout more
than 90 minutes, you should supplement your water with a
sports drink. After a run, rehydrate with 20-24 ounces of water
for every pound lost.

A. Evans is a writer and editor for FitandFabLiving. Sign up for free newsletters to receive all the latest health, beauty and fitness tips delivered straight to your inbox!