Think you’re doing everything right when it comes to running? A lot of runners seem to think that if they just lace up their sneakers and hit the pavement, they’ll start seeing results.
You might be making one of these repeated training errors. From not warming up properly to running too much, here are some mistakes that could lead to an injury.
In order to prevent these running injuries, it is crucial to be aware of the mistakes that are often made and take steps to avoid them. Knowing what to watch out for can help keep you safe and healthy while pounding the pavement.
Here, we’ll discuss some most recurring errors and provide tips for avoiding them. Stay healthy and happy on your runs by keeping these pointers in mind!
5 Training Errors that Could Lead to Running Injury
Runners are susceptible to a wide variety of injuries. This is because running is a high-impact sport that puts a lot of strain on the body. As a runner, it’s essential to be aware of the most common training errors that lead to running injuries. By being mindful of these errors, you can take steps to avoid them and stay healthy and injury-free.
Doing Too Much Too Soon
When training for a marathon, it’s imperative to focus on quality over quantity. Doing too much too soon can lead to running injuries. When you’re just starting out, it’s important to take things slow and build up your mileage gradually. Pushing yourself beyond your limits can end up in injuries like shin splints, runner’s knee, and iliotibial band syndrome.
So how can you avoid doing too much? One rule of thumb is to increase your mileage by no more than 10% each week. If you’re not used to running, start with shorter runs and add a few minutes each week until you’re up to 30 or 40 minutes. And always remember to warm up and cool down properly.
Failing to Schedule a Rest Session or Rest Day
One of the biggest training mistakes that can lead to running injuries is failing to schedule a rest session or rest day. If you’re not taking regular rest days, you’re asking for trouble. Overtraining can leave you prone to all sorts of running injuries.
Make sure you’re scheduling at least one day a week where you don’t run at all. It gives your body time to heal, rejuvenate, and reduces your risk of injury.
Going Too Hard on Consecutive Training Sessions
When you push yourself too hard, your muscles and tendons can become fatigued, increasing your risk of injury. Consecutive training sessions may cause overuse injuries, such as stress fractures, tendonitis, and iliotibial band syndrome.
It’s crucial to give your body a break between workouts so that you can perform at your best. If you’re feeling particularly sore or tired, take a few days off from running to allow your body to rejuvenate.
Inadequate Warm-up and Improper Running Form
When you don’t take the time to warm up your muscles properly, you’re more likely to suffer an injury when you start running. And if you’re not running with good form, you’re also putting yourself at risk for injuries.
To limit the chances of injury, be sure to warm up properly before each run. Stretch your hamstrings, quads, and calf muscles, and do a few light cardio exercises to get your heart rate up. And be sure to focus on proper running form. Try to keep your head up, shoulders back, and chest open.
Keep your knees slightly bent, and your body relaxed. It might feel weird at first, but running with proper form will give you better, more efficient strides and help you avoid injuries.
Not Stretching Properly
When you are not stretching properly, you are more likely to experience injuries while running. This is because your muscles are not prepared for the impact of running, and they can easily become strained or pulled.
Make sure to take the time to stretch appropriately before every run and focus on all the major muscle groups that you will be using. Don’t forget to hold each stretch for at least 30 seconds, and don’t bounce while you’re stretching.
If you have running injuries, what can you do to heal them and get back to playing? Schedule an appointment with Prairie Trail Physio because we know how it feels when your body is not working properly.
We’ll do everything possible for a speedy recovery and get back to playing sports or just living life fully with the help of our experienced therapists. They have years of experience healing all types of injuries.