Fitness

Don’t ever skip that warm-up, for starters.

But to get to that point, you need totrain the right way.

That way, you dont derail your progress, get injured, or lose your love for the sport.

The most common running mistakes people make, according to run coaches.

Certain issues likeskipping rest daysor running too fast can quickly lead to strains and burnout.

Mental burnout is another potential side effect of skipping rest days, especially if youre training for a race.

And its not one many people think about.

Don’t skip rest days as a runner.

According to Williams, youll know youre running too hard when youre too out of breath to talk.

Consider that the sweet spot where you wont overdo it.

Using Bad Form

If your jogs always feel like a slog, check your form.

Don’t force yourself to run extra fast.

Youll also want to keep your hips tucked and forward and your gaze straight ahead.

While youre at it, avoid the dreaded shuffle.

Shuffling is not to be confused with slow running; slow running is fine, Williams says.

Eat carbs to fuel up before a run.

Shuffling typically is a hybrid run-almost-walk motion where you spend a longer amount of time on the ground.

Youll also hear a scuffing sound as your sneakers drag.

Under-Fueling Before Your Run

Dont forget to put some gas in your proverbial tank before a run.

Don’t push through pain or injuries when running.

Nutrition and hydration are essential for fueling runs and helping with recovery, DeRose says.

Without it, youll feel tired, dehydrated, and you wont be able to go very far.

To boost your run game, Williams particularly suggests training your hips and core.

Keep an eye on the weather when you run.

Pushing through [some level of] pain goes hand in hand with running, DeRose says.

However, not listening to your bodys signals can create injuries or make them worse.

It can also be the difference between hitting your pace and feeling weirdly sluggish.

If its chilly, she recommendswearing sufficient cold-weather clothingto avoid discomfort and cold-related injuries.

Think ear warmers, a vest, and/or gloves.

For example, you might add a few extra minutes to your run each week.

While youre at it, do not compare yourself to other runners, she says.

Studies referenced:

Ballas, MT.

(1997).Common overuse running injuries: diagnosis and management.