5 Common Problems That Affect Amateur Runners

Lance Silverman, MD — Thu, 04 Apr 2013 18:00:28 +0000

Even though you might be eager to go out and test some of the 10 best places to run in the Twin Cities, there are a few things to consider before you hit the trails, especially if you are a novice runner. Running can be a great form of exercise when done correctly, but you can actually do your body more harm than good if you don’t do it right. Below, we look at five common mistakes that can take a toll on your body that usually affect beginner runners.

1) Not wearing the right footwear

The majority of people who decide to take up running as a new hobby want to go out and try a short run right away. While a short run is a good way to build up endurance, doing so in the wrong footwear can put you in the doctor’s office in no time. Not only are running shoes built to provide support for your ankles and feet, but they are also designed to give you enhanced traction with the ground. Running without proper footwear can lead to sprains, strains, slips, and a slew of related maladies.

2) Overdoing it early

Another common problem for amateur runners is that try to run too much, too soon. Overworking your muscles and bones can lead to overuse injuries like blisters, stress fractures, and shin splints. Don’t try to up your mileage from three miles to five miles in the course of a week. Also, if you’re training during the week, be sure to take at least one day off. Try to make it during the middle of the week instead of running Monday-Thursday and taking Friday off. Consider working on your upper body muscles or abs during the week to give your legs a break.

3) Failing to stay hydrated

Staying properly hydrated is important for runners of all skill levels, but it’s the novice ones that usually don’t understand how much fluids they lose during a run. A general rule of thumb to consider is to consumer six ounces of fluids for every 20 minutes you run. You should also consider replacing some fluids with sports drinks like Gatorade or Powerade during runs lasting longer than an hour, as your body will be losing some key nutrients and minerals during the extended run. Runners should also properly hydrate before a run by consuming 16-24 ounces of a non-caffeinated liquid.

4) Poor form

Although we’ve already discussed the proper form for each part of your body while running, it’s important to reiterate the significance of using the right running technique. If your hips are out of line or your stride is too long, you can develop significant problems in your knees and ankle joints. Run with your chest and head facing forward, and make sure your arms don’t cross in front of your body. If you are running correctly, your feet should land directly underneath your body with each step.

5) Not warming up or cooling down

Although there have been recent articles that question whether stretching before a run is actually better for you, any expert will tell you that it is important to warm up before going for a run. Starting out with a light jog will increase your heart rate, warm your body temperature, and increase blood circulation in your body, all of which are beneficial before starting to run. A similar technique should be used at the end of a run. Cool down with a 5-10 minute walk, and do some light stretches to aid in muscle recovery. Your muscles become contracted when you run, so stretching after a workout will help re-lengthen them.

Related source: About.com