Embarking on a running journey is exciting, but it’s important to navigate it wisely to avoid setbacks and ensure progress.

Here are four common mistakes that beginner runners often make and how you can steer clear of them –

1. Skipping Proper Warm-Up and Cool Down

MISTAKE – Many new runners dive straight into their runs without warming up or cooling down properly. This can lead to muscle strains, increased risk of injury, and slower recovery times.

SOLUTION – Prioritise a dynamic warm-up routine that includes movements like leg swings, hip circles, and light jogging to prepare your body for the upcoming workout. After your run, dedicate time to cool down with stretches that target key muscle groups, helping to improve flexibility and reduce post-run soreness.

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2. Doing Too Much, Too Soon

MISTAKE – It’s common for beginners to feel eager and overextend themselves by running too far or too fast, leading to burnout or injury.

SOLUTION – Follow a gradual progression plan that gradually increases your distance and intensity over time. Listen to your body and incorporate rest days into your schedule to allow for proper recovery. Remember, consistency is key in building endurance and preventing injury.

3. Neglecting Strength Training

MISTAKE – Many novice runners focus solely on logging miles and overlook the importance of strength training. This can result in muscular imbalances and decreased performance.

SOLUTION – Incorporate strength training exercises into your routine to build muscle strength, improve running form, and prevent injuries. Target areas such as the core, hips, and legs with exercises like squats, lunges, planks, and hip bridges. Aim to strength train 2-3 times per week on non-consecutive days.

4. Ignoring Proper Nutrition and Hydration

MISTAKE – Fueling your body inadequately before, during, and after runs can hinder performance and recovery.

SOLUTION – Prioritise a balanced diet rich in carbohydrates, protein, healthy fats, and hydration to support your running goals. Fuel up with a light meal or snack containing carbs and protein before longer runs, and replenish lost fluids and electrolytes post-run with water and/or sports drinks. Listen to your body’s hunger and thirst cues to ensure you’re adequately nourished and hydrated.

By avoiding these common mistakes and implementing these solutions, you’ll set yourself up for a successful and enjoyable running journey. Remember to prioritise consistency, patience, and self-care as you progress toward your goals. Happy running!

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Running Assessments at Sandgate Physical Health Clinic

At SPHC we have trained Physiotherapists that offer Running Assessments to help improve the technique of runners of all levels.

Our highly trained Running Physios will conduct a thorough assessment where they will discuss your injury history, running concerns and goals, then identify key areas of concern which may need improvement. The 1 hour session includes –

  • Video Analysis of your jogging style
  • Assessment of your jogging specific muscle strength and joint flexibility
  • Guidelines to help prevent injuries interrupting your training.

Running Assessments are currently available with selected Physiotherapists, and are fully claimable through private health (depending on your level of cover). READ MORE

Or Contact us on 3869 1099 to make a booking.

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