The most common mistakes runners make

We present the most common mistakes of beginner and advanced runners.

The goal is for you to avoid these "sins" and progress in your training.

1. Not having a realistic plan: A few months ago a friend told me that she wanted to start running and participate in a race. I gave him a walk-run plan and she told me that this was not for her, that she started directly in the park running. What happened was that she did not reach 5 ′, she was totally out of her rhythm and discouragement ended her dream of being a runner. Moral: realistic goals and affordable plans if you really are a beginner.
2. Nobody stretches here: We all know how important they are to avoid injuries, but between one day you're in a hurry and the next you're chatting with a friend... It's really only 10 minutes. All you have to do is concentrate on stretching your quadriceps, hamstrings (key because they shorten with running), calves (the posterior chain of the leg is greatly overloaded after a running of more than half an hour) and piriformis (that small muscle in the gluteal area that gives runners so much trouble). Simply maintain the stretch position for 20″, never bouncing, and at the point where you feel tension, but never pain.
3. Not wearing the right footwear: Fortunately, most runners buy running shoes when they start. Now the errors come from not knowing your type of footprint (knowing if you are a pronator is important to buy shoes with stability elements that help you correct pronation) and, above all, from buying shoes that are too light. The priority, especially if you weigh more than 80 kilos, is to have shoes with good cushioning and that have deep flex grooves to favor shock absorption and better boost on take-off.
4. Remember do not abuse the shoes. Do not make them more than 700 km. Although on the outside they seem new, surely on the inside they have already lost part of their properties, especially damping. And never wear shoes in a race if you want to avoid the risk of blisters! Use them first a couple of days to walk a couple of hours.
5. Running every day: We already know that you do it because it relaxes you, because it is your best ally for losing weight, because you have done your first 10 km race and you have realized that you have had a great time and you see yourself with a lot of room for improvement... But for all these good feelings to last, it is important not to drink the entire bowl of soup at once. Rest is invisible training, it is decisive. If you don't give your body time to assimilate what you've run, you won't improve. If three or four days of running do not satisfy your need for physical exercise, do other sports (swimming, cycling, skating, gym, tennis...) but do not do more days in a row of running. running.