RUNNING

How to Be a Happy Runner by Avoiding These 9 Painful Running Mistakes

I became a marathon runner only after learning from these mistakes

I was a couch potato until 2016. A smoking one in fact!

Now I’m a runner — a happy, non-smoking runner — packing 12–15 miles on an average, every week. With two half-marathons under my belt.

When I started in 2016, I read plenty on the subject. And yet I made all the mistakes one can. Some mistakes were subconscious and some were because I ignored the suggestions from ‘marathon runners’ — thinking that these do not apply to me.

But I learnt, and I can say with pride that I have become a smart runner — I still make mistakes, but my awareness prevents me from having serious injuries and I am able to recover quickly.

Disclaimer: You’ve read about these all over the Internet, but another reminder from a fellow runner wouldn’t hurt but prevent it :)

Mistake #01 — Avoiding Warm Up

I used to be always lazy for this.

I wanted to get right into it — wear the shoes and take off! It was not until I got a few painful cramps that would last for days, I took this seriously.

Increased heart rate, higher blood flow, and loose muscles — are the key preparations for your body to endure the run.

Slow walk, brisk walk, light jog — for 5 mins will do the trick for short runs. For longer runs, follow up the walk/jog with dynamic stretching — taking your muscles through their full range of motion — leg swings or high knees.

2 cents — Treat it like foreplay; ease into the main activity for best results :)

Mistake #02 — Starting Off Too Fast

I was impatient — always wanted to get it over with in the shortest time. I remember when I did my first 5 mins, I was breathless and dying from exhaustion. And my legs hurt too.

I thought this advice would only matter for long runs and apply to marathon runners. But I was wrong. No matter how short the run is, your body needs time to adjust to the rhythm of your breathing and the impact of the road.

I know that everyone’s busy and is trying to get the most out of the 30 minutes they keep for their workouts. But starting too fast isn’t the way!

2 cents — Would you rather start stronger or end stronger? Go slow, find your rhythm, and then pump on the gas!

Mistake #03 — Obsessing Over Wrong Numbers

How many miles should I run? What should be my mile pace?

In my early days, I became obsessed with numbers, and wanted to make quick progress to show it off — lol.

It’s good to have some numeric goals that can help you plan and measure your progress. But it’s madness to make those imaginary numbers your sole purpose.

I was so much into it, that I thought I could increase my miles and pace consistently day after day! I forgot that I needed to stage my journey based on my capacity and other factors — time of the day, fuel, mood, weather, etc.

If you must obsess over numbers, it better be something that will define how your health is improving at its core — heart rates (peak and average), recovery rates (time taken from peak to normal heart rate), and VO2 Max.

Both pace and mileage automatically grows as you learn more about the relationship between your body (health) and running.

Nike Run Club app has a fantastic coaching approach that guides you into all aspects of running and how to be a better runner. I strongly recommend this FREE app to everyone.

2 cents — Observe your body, your recovery rates, and plan incremental milestones that you can sustain without injuries.

Mistake #04 — Not Resting Enough

I always assumed that sleeping at night is a good enough rest.

I was wrong! Even though I was only doing small distances — 2 or 3 miles, I noticed that I would not be equally efficient the next day.

I wasn’t aware how much stress running gave my body, and the body (legs) needed time to recover and be efficient again. This meant getting enough sleep, eating a balanced diet, and taking days off from running when needed.

Running for continuous days is actually overtraining — which can lead to injuries, burnout, and decreased performance.

2 cents — Listen to your body and consciously plan active rest days in between running, where the only workout you do is — slow walk.

Mistake #05 — Not Wearing the Right Gear

Shoes, clothes, accessories — I won’t lie, all this can add up significant dollars to your running budget. But not having the right gear is a sure recipe for injuries and other issues.

• Shoes — Your shoes should be comfortable, fit well (at least 0.5 to 1 size larger), and provide support for your feet. If you’re not sure what type of shoe is best for you, consult with a running specialty store or a podiatrist. Wearing the wrong shoes is one of the leading causes of running injuries, so make sure to get fitted for the right pair!
• Clothes — Look for breathable, moisture-wicking fabrics that will keep you cool and dry. And make sure to dress for the weather conditions so that you’re not too hot or too cold while running. Also, you may want to look at some functional dresses with secured pockets/sleeves to store your phone, wallet, etc.
• Accessories — Do some research and figure out what else can help you stay comfortable during running. Examples: compression socks, knee braces, headband/cap, anti-glare sunglasses, hydration belt, water bottle, bluetooth earphones, cooling towel, etc.

2 cents — Read about chaffing, and please use anti-chaffing remedies that suit you the best, to avoid injuries and pain in certain areas of body (I’ve experienced the dreaded bloody nipples during long runs).

Mistake #06 — Not Having Proper Form

Poor form is another soft killer. You won’t notice it, but it will affect your breathing and performance, and also bring injuries.

Make sure to stand up tall and keep your shoulders relaxed while you run. Chin up and lean forward a little. Let your arms swing naturally at your sides, and take short, quick strides. Remember to land on your mid-foot or forefoot, and avoid heel striking.

And yes, smile! This is a gem I gathered from using NRC (Nike Run Club) app.

2 cents — Have your spouse or friend or child observe you when you run, and guide you to a better form.

Mistake #07 — Ignoring Water and Food

Hydration is important in general. When expending energy while running, it’s even more essential. Make sure to drink before, during, and after your run to stay properly hydrated.

This not only makes you run long and strong, but prevents injuries. Always carry a water bottle with you if you’re going on a long run.

I have made the mistake of not carrying water bottle during a half-marathon and relying only on the water stations — I exhausted myself sooner, and lost a lot of time on the clock 😅.

Food is also extremely important to make you go strong. You should pick options depending on how much time you have before the run.

For instance, if less than 30–45 mins, then go for simple carbs and even sugar — this can immediately convert into fuel that your body can use, without burning muscles. If you have 60–90 mins, you can go for part protein part carbs — since the protein has time to break down and provide you energy.

2 cents — For short notice runs, energy gels are perfect (I use: Science in Sport). These can be also handy to carry in pocket during a long run.

Mistake #08 — Not Strengthening Your Muscles

The stronger you are, the faster and longer you can go.

Strong muscles will help support your joints and ligaments and will make you recover faster.

Although running will work your leg muscles and make them stronger, you should incorporate strength-training (weights) exercises into your routine two to three times per week.

Focus on exercises that target your legs, hips, and core. These areas are especially important for runners, and by strengthening them you can avoid injuries.

I ignored this for my first half-marathon. I ran slow and my recovery time was more than a week. In my second half-marathon, I completed 30-mins faster than my first, and recovered within 2 days. One of the key differences was strength training.

2 cents — Mix up the strength training by doing free style body weight exercises, along with exercises on machines and actual weights in the gym.

Mistake #09 — Not Taking Care, Pre and Post Runs

Please remember that even for the smallest distance, running still puts a lot of abuse to your body. And you must take care of it, before and after the run.

The funny thing about injury is that sometimes there are no signs or symptoms. You have to take the word of experienced runners that injuries are very common — your body is taking a lot of stress while running.

For prevention and healing, you must do a few things as a habit, even if you are not experiencing the pain.

• Pre Run — balanced diet (previous day), no alcohol, good sleep, appropriate breakfast, sufficient water, necessary accessories, warm up, dynamic stretching
• Post Run — cool down (slow walk), dynamic stretching, cooling towel, sufficient water, snack, protein drink, ice bath or ice pack (for legs), foam roll (aching muscles), no alcohol (for quick recovery), shower

2 cents — Please do not ignore the ice pack; inflammation is a silent killer that will trouble you a lot.

You can make the above mistakes, but you can’t allow them to take over your running and your health. Stop them in time, and let it not repeat.

Stay hydrated, stay injury free, stay strong, and keep running!

This is my first post on running, but I feel that it isn’t going to be my last. Stay tuned to learn more from my running episodes :)

Thanks for reading!

Copyright © 2022 Vishal Mehta. All Rights Reserved.

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