Running Mistakes That Can Harm Your Body

Running is a great way to maintain heart health. In fact, doing so, even for just five minutes can help you live longer, but it's also a very injury-prone way.

If you do it wrong, you'll not only give up, but also harm your body; when these signals appear, address these issues, which can make exercise more enjoyable and beneficial to your health.

1

Running is painful

Especially if you're just starting out, some soreness is normal, it doesn't mean you're injured.

But if it continues for several days, it could be a sign of an injury, such as foot arch pain, shin pain, knee pain, tight calf muscles and hip pain are common exercise-related problems.

If you're not sure, obviously it's an injury; it could be one of two things: you need new shoes, or it's the result of overtraining.

Shoe time depends on how many miles you run regularly; about 400 miles you should replace your running shoes, with the passage of time, the damping and outsole wear, to support you less.

Overtraining is the same for beginners and experienced athletes. This usually means adding too many miles or increasing intensity too quickly, without enough rest, which requires you to rethink your training strategy, or even consider consulting a running coach to help you set realistic goals.

2

Your muscles are tense

You can take appropriate warm-ups and cool-downs, which is also an important measure to prevent injuries.

A simple way is to stand, bend your knees, hug your chest, and then release, repeat this action on each leg. Start running slowly for a few minutes to continue heating your legs.

Cooling down, slow down to help your body prepare to stop, then do static stretches and hold for 10 like a lunge.

3

You rely on the advice of other runners

Experienced runners often give advice to beginners about running; although this is generally beneficial, it does carry some risks. Beginners often take many different viewpoints and ideas, and they don't always consider what's best for them.

It's a great suggestion whether you recommend the best running shoes, running apparel, or enjoy snacks, but you need to find what's best for you; experienced runners don't know what's best for you.

You need to understand your own body, until you find what's best for your performance,

4

You can't keep up with the running speed

It's crucial to find your pace and not to start too quickly, which is a cause of fatigue, run at this pace;

If you want to force yourself to speed up, your breathing will become more difficult. Your maximum speed is when your body can no longer suffer, but you can still fully breathe deeply.

You're having muscle spasms

5

Muscle spasms while running can be due to shallow breathing, dehydration, lack of electrolytes, or eating before exercise. If your legs are cramping, stop immediately, stretch, and drink water.

You're eating the wrong things before running is important. You can also move snacks to one or two hours before, so you have time to digest without fueling up. Avoid high-fat, high-fiber and high-protein foods, as they are difficult to digest. (Get some great ideas for pre-workout and post-workout snacks.)

You're not focusing on breathing

As a beginner, you often take shallow breaths from the chest, instead of lower lung breathing, your running frequency is high, you should expand each deep breath.

6

If you're having muscle spasms, focus on breathing to slow down. Inhale for three counts, pause, and exhale for three counts.

You quickly lose motivation

Sometimes it's hard to pull yourself from the couch and run to the ground. Joining a local running club is a good way to start running and to maintain motivation and to find encouragement from other athletes. If you're an experienced runner, it can help you achieve your goals, learn to love your sport, and help you set realistic goals to avoid overtraining.

7

You're too tired

Running is difficult because you might be an early riser, the best time to exercise is actually before the office.

A 2012 study found that morning exercise can help you get better sleep, which is an important fuel for your body's workout.

8

Another study in April 2014 found that most people's daily morning sunlight exposure BMI is significantly lower than those with sun exposure in the late afternoon.

2012

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