No
Plan –
Running without a plan will drop you in hot water. By following a
training programme will allow you to set realistic goals or reset if they are
not achieved. The couch programme gives you a structured plan over 27 runs and
can take you from beginner to running 30-minutes non-stop.
Not
Warming Up
– By not warming up you could end up with an injury, be it joint or muscle
injuries, if your body is cold going into a run, something will ping and your
running days can go on hold for a while, whilst you recover. Even after
warming up the muscle groups, we promote a walk into the main running session
and then start running slowly to start with.
Starting
to Fast
– This is a common mistake made by a lot of runners who eventually burn out and
struggle to complete the run. By starting off slow you should be
concentrating on the coordination of breathing, positioning of arms and
legs. If you are a 7-minute split runner you should aim to start at about
8 – 8:30 minute split and then build into the run to get to your natural pace.
Not
focusing on techniques – If you don’t stay focused on the technique you will
soon lose your running rhythm, if you are breathing to hard, slow it down until
you are comfortable. Stay aware of your surroundings, especially if you
are running trail routes. If the terrain is challenging, you need to adjust
your technique to meet the demands of the circuit.
Not
setting realistic goals – you should always set realistic goals for each run, what
do you want to achieve? Is the distance within your ability, how are you going
to measure your success, is it achievable and realistic? Is the distance
achievable with the time you have set?
Not
cooling down
– Just like warming up you should cool down. After a run, your muscles are warmed up so they are more
pliable and elastic, which can help you get the most benefits in flexibility
while preventing muscle tears and injury. During the cool down, your muscles
will be well warmed, tissues more flexible, which reduces the likelihood of
injury. The cool-down helps the recovery after a run and the
increase the workout’s effectiveness. It lowers the heart rate and breathing
gradually, relaxes the muscles after intense training and helps to eliminate
the lactic acid and other metabolic waste products from the muscles. The static
stretches improve your flexibility and range of movement.