It is upon us: RUNNING SEASON...the weather (we think) is getting warmer and nicer and, with the local Pear Blossom under our belts, more and more marathons and triathalons are inching closer and closer. I found a really compelling article on common mistakes made by runners from www.coreperformance.com and, in conjunction with, have highlighted some common mistakes made by runners and things to do to correct them. Check with me for more insights/suggestions.
Top 10 Mistakes made by Runners & Marathoners:
1. RUNNING TOO MUCH...you should cross-train (utilize resistance and core training) in addition to running, as well as complimenting your workouts with resting at least 2 days a week
2. LIFTING TOO LITTLE...train your muscles to absorb shock as well as refine your running technique...check out the following website or ask me for more information: http://www.coreperformance.com/daily/play-better/weight-training-for-runners.html
3. NOT FOLLOWING A PROGRAM...this should be tailored to you...there are many excellent websites and books out there...a few to check out include www.runnersworld.com and www.runthere.com
4. NOT PAYING ATTENTION TO TECHNIQUE...run tall, chest should be up, feet should be below hips at all times, and your toes should be pointed to your nose to allow for proper foot landing
5. INCREASING MILEAGE ALL THE WAY UP UNTIL THE RACE...taper your workout beginning 2-3 weeks prior to your run 0r triathlon
6. IGNORING REGENERATION...you should incorporate daily sessions of foam rolling (see earlier posts or ask me), stretching (static and dynamic), and massage (if possible)...also remember to rest 2 days/week
7. FORGETTING TO HYDRATE...goes without saying...dehydration will kill you...rule of thumb=4-6 gulps of fluid every 15-20 minutes of exercise
8. RUNNING OUT OF FUEL...plenty of good carbs=30-60 grams of carbohydrates per 60 minutes of expected exercise...gels and sports drinks will work fine
9. RUNNING OUT OF TIME TO TRAIN...give yourself plenty of time based on your level of experience and technique
10. WEARING THE PROPER SHOES...have your gait analyzed--some shoe stores will do this for you (Competitive Athletics is a local store that will do it)...rule of thumb=change your shoes every 300-500 mile run.
Have fun and good luck!