58th Podcast

In this episode of the Podcast It's a long road we'll talk about common mistakes that novice runners make (and more), both during training and before the race.   


Hello my friends

Today we will talk about the most common mistakes made by beginner runners and not only, both during the preparation and against the match. We all make mistakes and we continue to make them, just in general, the more times you do it, the fewer mistakes you make and more and more the factor of routine and experience comes into play. The same in running, since mistakes may continue for some even experienced ones, but they are simpler, not so frequent, they are manageable and due to experience, they are easier to deal with.

One of the mistakes they make beginner runners is to increase their mileage very sharply, which leads to injuries. We need to give our body time to make the appropriate adjustments and get used to the greater stresses. More is not always better. If you are a new runner it doesn't want to many kilometres but not high speed either. Everything will be done gradually because while the goal is to improve your endurance don't forget the most important thing is that you have to minimize the possibility of injury. And this possibility is even greater during the period when we increase it volume of kilometers.

Something else that is important has to do with rest. Give your body time to digest and recover from your last workout. Continuous and sometimes intense training can bring the completely opposite results. There may be an impatience in some to run someone over marathon for example, but I would recommend patience and hard work for everything to go well. There is no need to rush for such ventures that may endanger even your own life. Build your preparation gradually and with patience. The pressure exerted on the body during the race is intense at all levels and for all organs.

Another mistake that most runners make is that they train, but they neglect strength training which is considered as important as training. I'd say it's imperative. Empowerment is essential part of training, because it maximizes performance, improves running economy, protects against injuries and strengthens muscles and bones. If you want the simplest form of strengthening, I would suggest that you put in your program the bends, abs, back, simple and reverse plank, lunges and sit-ups. 2 to 3 times a week for about 15 minutes is enough and you will feel the difference and all the benefits in a short time.

Never use any of your equipment in a match for the first time. Everything should be tested in one of your workouts. From your gelcoats, your hat, your belt, your shorts, to the more serious ones which are the socks and shoes. The way you go down to a race should be the same as your training, either all tested preferably in one of the Long run your where we have the longest duration.

It's a good idea to have a list of everything you need to bring with you on race day. For example, to charge my cell phone, take my headphones, take my bandana, the gels me, to cut my nails and anything else you can imagine and no matter how ridiculous it seems to you. You will of course organize this list from the day before and you will have everything gathered in a corner of your house. Personally, I even put the race number on my jersey from the day before. I want everything to be ready on race day and not worry about whether I forgot something or not.

Do all the necessary preventive examinations. Don't neglect yourself. In essence, we run for our good health and because we love ourselves. So don't neglect him and look to do all the required medical examinations often so that you can enjoy both your training sessions and your matches even better.

Set achievable goals and go slowly and step by step up the ladder in building your endurance and fitness. If your goal is to run a Marathon race and you are starting from scratch, it takes months and a lot of work to get there and have a nice and safe race. Patience, perseverance and hard work is the secret of success.

Don't follow programs you found online that are tailored to athletes of a different level than you. Just because a training program was very successful for an elite athlete does not mean it will work as well for a beginner or amateur athlete, as age and length of time running play a big role. You will lose your time and most likely you will find yourself at some point injured. If you want to escape the limits of daily exercise and level up and do targeted training then the best thing you can do and of course given your financial situation is to hire a trainer where he will monitor you and adjust a training program to your own needs.

Don't neglect to listen to your body. If you feel tired and not able to do a workout then it is best to either postpone it or not do it at all. Also, don't neglect any aches and pains that get worse while running. It is one of the signs that something is wrong. It is better to see your doctor or physical therapist than to continue and do more damage.

The mistakes shoes is still one of the most common mistakes made by novice runners although given the wealth of information that exists and can be easily found, these mistakes can be avoided. Go to a sports store, talk to the manager and he will guide you to the right one shoe purchase which by the way is most of the time not accurate at all. There are cheap shoes with a value of less than 100 euros that are very good for those who want to take up running. Buying a good shoe, besides helping with the obvious shock absorption and joint protection, has even more benefits. To me the good shoe is completely subjective and there is no right answer. All branded shoes are excellent, each with its own fit and technology, it's just that more fits your foot better. Just when choosing a shoe don't forget the basic rule that says it should be tried on with the socks you usually wear and have enough room in front of the toes, which means one size bigger. I started with another shoe brand, continued with another and am with another now. I like to try them out so I can have an opinion as well.

If you are either completely beginner and as soon as you got off the couch, whether you're overweight or have had nothing to do with exercise in the past, it's a good idea to forget about running for a while and start walking. If we could put a hierarchy here then I would say start with walking, then jogging for a while and finally running. All gradually and from one level to another, especially when it comes to older ages. We have already said that vigorous walking is the best form of exercise and the one that all doctors advise. Strains are zero and the body begins to make adjustments. Running on the other hand requires a relevant background and a better state of health with not many kilos. Here the stresses are greater, the heart works at a higher rate, the joints are strained, the stride is increased, other different muscles work and generally more effort is needed. So we can say that running is not the most appropriate way to start exercising for those who got up from the sofa, are overweight, old and have not had any other sports activity in the past.

Do not neglect the warm-up especially before an intense workout. Whether you should stretch before or after a run is a topic on which there are many opinions. Expert opinions differ, but I would say that if you decide to stretch before a run, it should be dynamic, not static. A slow run or walk for 5-10 minutes is also good before an intense workout or run.

To hydrate yourself and make up for it energy you even if you think you don't need it. A mistake that many runners make and we see some of them hit a wall is not having a fuel plan during the race. Organize your pre-race feeding schedule in every detail and stick to it reverently even if you're not thirsty. In all these cases we try to prevent harm and act proactively. The same applies to training and especially those of Long Run. Not being adequately hydrated is a common mistake for newbie runners, and in fact, most runners are unaware of their hydration needs. THE sweating rate it is different for each person and so are hydration requirements. Most of the time, when you wake up for a morning run, you may already be dehydrated. To stay hydrated, drink about 400-500ml of water about 20 minutes before the run and 150-200ml every 20 minutes during the run. If you sweat a lot due to hot and humid weather, you need extra fluid intake. Don't forget to hydrate after your run is over.

You need variety in training and not a fixed pattern every time. If, for example, we have found a route and a pace that is comfortable for us, it is better than nothing, but this monotony will not help us gain better physical condition and endurance over time. Yes, it is better than nothing, but it will leave us stagnant. Include some intervals, some easy runs, some hills and some tempo runs in your program. Variety, as the cliché goes, is the spice of life. Apply this to your running.

We don't need to go fast on our easy runs and slow on our intervals. Each workout has its own character. We also gave a training plan in the episode with Yiannis Vafiadis where we refer to beginners and potential runners. Match your workouts to your heart rate to get the maximum health benefits. Going fast and aimlessly makes no sense and achieves no adaptation.

Too long stride length or Overstriding. We touched on this in an earlier Podcast with Dimitris Karaoglanidis when we talked about sports watches and various indications of them. This means that the swing leg lands forward and away from the projection of our body's center of mass. Some runners assume that a longer stride will improve their speed or efficiency, but this is not the case as over-stride wastes energy. On speed roads this is something normal, but on endurance roads it is also uneconomical and can lead to injuries. With a running analysis or a video recording from the side we can see if our running needs improvement or not.

It is also the plan of our competitive rhythm that must be followed reverently and without any deviation. It is very important based on the training we have done to know at what pace we will run the race. This is because during the race it is difficult not to get carried away by the pace of the other runners, combined also with our own perception that we are and feel at the beginning of the race quite strong. In any case, if you feel the need for one intense effort walk, do it and don't be ashamed.

Always wear appropriate and seasonal clothing. I've done two more episodes talking about running in the summer, but also in the winter. As for the races, because they usually take place in spring and autumn, it is good to be dressed lightly, but to have with you either old clothes, a waterproof, or a full-length suit that will keep you warm until the start and of course you will leave in the side of the road when you start running.

All and all races demand respect. Let alone the long-distance races, where there is a serious strain on the heart and all general systems of the body. A Marathon especially, never becomes routine. Even experienced runners show the required respect in these races.

Don't look at what others are doing and don't envy their performance. They worked hard and it took a long time for everyone running around you to reach a certain level. Start with your own plan and design, don't clash with others and stick to yours training program. Have realistic goals and set stepping stones. It is not possible to set from scratch something that is the goal of an experienced and trained runner.

And don't forget that the hardest part of training is getting ready and leaving the house!

Thank you so much for listening to me!

Until next time, Be well be healthy and always do what we love and what makes us feel good.
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