Runners are generally known as stubborn people who rarely give up and that is awesome. So it comes as no surprise to find out that they have a hard time shaking bad running habits and correcting them properly. Maybe they are not even aware that they are doing something wrong or nobody has pointed it out to them. So be honest with yourself, read this text, and see if you can recognize your training habits in any of these points.
1. Phone/watch obsessed
Technology did make running a whole lot easier. For instance, I used to run on track only because it was easier to count laps in my head. Now I am able to turn on my GPS watch and run wherever I want. The distance I covered is automatically calculated and all the necessary data such as pace and my heartrate is right there in that small device. But if you are novice that has all the running gear, you might get overwhelmed. Surely, there are a lot of runners all over social media who are sharing their long runs and you want to do the same, right? But take a step back and evaluate your form. If you are just starting out, don't try to cover 20K distances. There is no need to feel any pressure from your GPS watch or running applications. Start slowly and listen to your body. Running 3K is way better than spending your entire afternoon lounging around your home, so share it proudly with your friends on social media if you feel like it.
2. Ignoring an injury
So you've been following a running plan for weeks and you haven't missed a single running session. But you got injured and now you feel terrible because you are taking a break. You have to understand that detours are a part of a process. Runners do get injured and once you accept that fact, you will see a huge difference in your attitude. Take care of yourself while you are recovering. You can still engage in light activity that will make you feel better and don't even attempt to start running until you are completely healed. Running through an injury will make the situation worse and you will prolong the recovery time. Physical activity is supposed to make you feel happy and healthy. So if you are clinching your teeth in order to endure the pain, stop immediately.
3. Going super hard at the beginning of your run
One of the most common mistakes among runners is spending all of your energy at the very beginning of your training session or a race. You have to learn how to save up the energy, especially if you are a long distance runner. If you go very hard for the first kilometer, the chances are you'll lose your steam quickly and drop out of a race, or not finish your running session. My personal tip for all of you who constantly repeat this mistake is to view the first kilometer as a warm-up. Go slow and maintain a steady pace. Slowly increase your speed as the kilometers go by, depending on a distance you plan to run. You can also mix up your pace and do a "recovery kilometer" every now and then. Slow down, catch your breath, and take it easy.
4. Bad diet
Yes, your eating habits are very important if you want to be a solid runner. Fueling yourself properly after every long run is a must. So try do eat a nutritious meal as soon as you are done with your training. The best time frame for eating is somewhere around 45 minutes after your run. Your body will take all the necessary nutrients from the food quicker and use them to rebuild your muscles. I am aware that many of you may not have enough time to eat immediately after a running session. I usually make a smoothie before I go running and simply pick it up after I get out of the shower. You can drink it on your way to work which is excellent. Try this trick for a week and you'll see a difference in your mood and body. We all get cranky if we don't eat after a physical activity, so recovery meals are always a top priority for me.