What is the biggest mistake most people make when starting to run?

What is the biggest mistake most people make when starting to run?

Common Running Mistakes & How To Avoid Them

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answers (13)

Answer 1
June, 2021

The biggest mistake of those who decide to start running is the very decision to start running!)) Running is the most harmful of all types of aerobics due to the presence of shock loading that adversely affects the muscles, joints and spine. If you are overweight and in old age, it is recommended to replace it with walking, swimming, cycling and other types of cyclic loads. More details about this in Andrei Antonov's public "Science to Sport" https://vk.com/wall-60926497_275 here and https://vk.com/wall-60926497_276 here)

Answer 2
June, 2021

the most important mistake, self-doubt. if you decide to start jogging, then you need to make every effort to overcome laziness and all doubts, even after several days. Jogging is not such a difficult task, the main thing in the first days is not to give the load, so that the next day you do not lie on the bed or sofa and do not regret it. 400, without straining and run the first days up to 1,000-1,200 meters. And after a week of such warm-up sessions, you can add 500 meters each

Answer 3
June, 2021

🏃Failure to understand the limit of the load on an immature organism. As a rule, at the beginning, the vast majority of runners increase the load intensively. Not realizing how to do it right. And the bottom line: - This leads to injury and overtraining. But there is a big plus from all this. This is an EXPERIENCE that will make you more careful and teach you to listen to your body. And this experience is unique. Most athletes go through this experience.
🏃Vsem Good !!! 🏃

Answer 4
June, 2021

Not to consult a doctor, this is the main mistake, before that you should also familiarize yourself with useful materials about proper breathing when running, what shoes to wear, how to step, etc.

When I started exercising I didn’t think about it while running (and I still have discomfort in my kneecaps and I don’t run anymore (it is also recommended not to listen to music in order to run to the beat with my body))

Answer 5
June, 2021

The main mistake, in my opinion, lies in the fact that a person does not understand his capabilities, does not measure the load with his physical condition. And this reason often leads to one of two scenarios:

  1. The man did not study the question of how to start running correctly, but simply left the house and drowned. While jogging, he felt bad: his pulse was off the charts, shortness of breath, stabbing in his side, and cotton legs. Naturally, no pleasure, a couple of times he will suffer so much and quit running altogether.
  2. The man started more or less correctly, he liked it, he got hooked on the feeling of lightness that appears after a run, and began to run more often, longer, faster, without figuring out how to increase the load correctly. As a result - an injury (knees, Achilles, or something else) and he can no longer run, he needs to be treated and start all over again.

Both of these scenarios can be prevented if you first learn the materiel, at least the basics. And in the future, do not focus on others, but look only at yourself, do not hesitate to alternate between running and walking, do not hesitate to run slowly, and keep yourself in control when it seems that I am ready to run a marathon, although I have been running for only a month.

Answer 6
June, 2021

Start quickly and quickly fade away))) First you need to get rid of bad habits, start eating right! You need to start running by jogging. Do not hurry! Personally, I only get warm after 5-10 km)) So ... Correct body position while running, body tilt, arm movement and bending, correct shoes and equipment, legs and feet movement. You need to learn how to run correctly! Many run, just not right. From this, muscle pain, exceeding the pulse rate, etc. Read the running theory first.

Answer 7
June, 2021

The biggest mistake most people make when deciding to start running is their carelessness. After all, before starting training, you need to check your health. Running is a serious strain on the heart. Therefore, first of all, you need to check your heart. If you are too lazy to conduct serious research, you can at least do an electrocardiogram.

In addition, if you do a lot of jogging, you can damage your kneecaps. When running, they are subjected to heavy loads, as a result, later problems may begin. Excessive zeal can leave you lame for life.

So my main advice to all those who decide to run is not to overdo it!

Remember that running will only be beneficial when it is combined with other types of exercise and healthy eating. In order not to break down the muscles, you need to put loads on them, and not be limited to one run.

Perhaps I went a little too far with the warnings. Most people will benefit from running without a doubt!

I really hope that my text could help you! After all, I really did my best to give an exhaustive answer. Anyway, I want to wish you good luck! Your comments are awaiting!

Answer 8
June, 2021

The biggest mistake is incorrect expectations. Most start jogging in the hope of losing weight. However, it has long been established that high-intensity interval training (HIIT) burns much more fat tissue. In this case, muscle tissue does not contract due to starvation of the body, but rather builds up. In addition, you need to understand that in fat burning (losing weight) 90% of the effectiveness depends not on exertion, but on a calorie deficit. Simply, if you continue to eat the same amount as before you started running, you will lose very little.

So, if you really enjoy running, you are probably already doing it. And if you want to lose weight, cut calories and consider simpler workouts.

Answer 9
June, 2021

One of the main mistakes people start running is a large amount of loads that they take on their still inexperienced and unsuitable for running body.

Very often, having collected your thoughts and watched motivating films, videos, speeches. People without a feeling of regret for themselves and for their bodies (joints, cardiovascular system) begin to give an unbearable load for their existing level of training, for examples it is not worth walking far, perhaps even you had episodes when, after running "from the heart" the next day, your whole body ached and the pain constrained your movements, and as a result, you moved even less than usual. This is the essence of this mistake, ignoring the basic principle of all physical activity, namely, a gradual increase in the intensity of exercise.

How to start running correctly? Start with walking, controlling your bullets and breathing, choosing the right pace starting from 15-20 minutes. at any time of the day. Then increase the walking time and try to add an interval of 2-3 minutes when you speed up the topic (Q: how to understand that the topic has risen? A: by heart rate and increased breathing) Important! Whatever it was walking for the sake of WALKS, the fact that you went to the store or on the way to work does not count! It's like a new task for you every day - to make time for yourself and your health! How long does it take to start running? When the time for walks reaches 1 hour, or when you yourself feel ready to run and begin to restrain yourself from the desire to accelerate to running.

As soon as you start running, the same scheme works, at first 20-30 minutes, concentrate on correct breathing and pulse. Then gradually increase the jogging time from by 2-3 minutes, then add 30 sec-1 min intervals of acceleration.

There are also nuances such as the right running shoes, the use of treadmills or running on special surfaces, but that's further. The main thing is to figure out the basics, the main thing is to deal with yourself, and then run and rejoice! ;)

Answer 10
June, 2021

Not the majority, but all. If you are not ready to do this for at least a year in a row, you do not need to run. There are many aerobic activities. Cycling, swimming, playing sports.

The most common situation:

  1. I started running. A month, two, three.
  2. Tired / no success. Scored.

What happens at this time:

  1. It takes time for the body to at least begin to change. Two or three months are needed only for the body to understand that this new type of activity has come forever. And only then will it begin to adapt. Only after he is sure that running is inevitable. The first few months are the most boring and boring.
  2. The body's resources are not unlimited. There is an immune system. And there is a mobilization resource in case of life-threatening situations. These are two key barriers to the external environment that can be hazardous to health. Any sports activity I use the mobilization resource to develop some skills: squeeze out more, run faster, swim further, etc. While training in extreme modes, we use all the reserves of the body for personal purposes. And we become more vulnerable. A study of marathon participants in New York showed that 40% had a cold / sickness two months or closer to the start of the competition. This is a classic example of a load that is too high.
  3. We achieved our goal and the body began to adapt. Hooray. 2-3 months have passed. The pulse became slightly lower. We were able to run for an hour without taking a step and without a pulse going into space. But, on the other hand, we see people who run much farther, faster and more often than us. We see reports of marathons. New friends show their medals. And we understand that it takes a year at best to reach their level, and possibly longer, and never before someone else. Even I understand that my friend girl who runs a half marathon in 1 hour and 21 minutes - I will never catch up. Moreover, the summer is over. Autumn is ahead, but what to do in winter? We begin to doubt the choice of activity, and gradually we forget to run, coming up with more reasons.
  4. In items 1-3, the body has spent its mobilization resources to adapt itself to running. He thinks he did everything right. But, suddenly, the run stops. And the last remnants of its reserves will be thrown by the body to turn the unfortunate runner back into a pedestrian. And on top of that, autumn also came. The cold came. From a cold, there is now a thin barrier of a twitched immune system. And we get the full package of viruses, colds and everything else.

Instead of helping our health, we have exhausted him.

So, when I am asked again: should I run? I answer - of course not.

Exactly for the same reasons that recommend the study of foreign languages. If you have no idea where and how exactly you will use a foreign language, then you will never learn it.

Before you start running or learning English -ask yourself the question: why?

  1. I want to learn to run in order to ...
  2. I want to know English in order to:
  • Move to the states.
  • Get a job as a flight attendant.
  • Communicate with your children / parents who have left for another country.
  • Publish your articles on foreign resources.
  • Be able to work with primary sources, because few translations into Russian.
Answer 11
June, 2021

The biggest mistake of people who decide to engage not only in running, but in sports in general is not a gradual increase in loads, but immediately the maximum possible, so that they lose consciousness (I exaggerate, although there are such cases). For some reason, no one understands that the body needs to be gradually prepared for increasing loads so that it strengthens and withstands. Hence the abundance of injuries, various health problems, or unwillingness to continue training in the future.

In addition, equipment is also very badly treated, although hundreds of types of running shoes are now available, which will reduce the stress on the joints, spine and ligaments, i.e. minimizes negative consequences.

And of course, do not forget that if you are overweight, then it is better to start with sports or Scandinavian walking, and only then switch to running, otherwise, in addition to the joints, the cardiovascular system can also give fatal crash.

Answer 12
June, 2021

There are several of them, in my opinion, but the two most basic are:

Incorrect selection of shoes. Because you can have any clothes in general. Although a treadmill is much more comfortable, because it wicks moisture away and keeps you warm in winter and keeps you warm in summer, it's up to you whether to wear it or not. But shoes are the basis of your health and improper selection of shoes primarily contributes to the fact that people get injured even at the initial stage with small volumes. At the very least, their periosteum begins to hurt, as a maximum, everything starts to hurt, this is very important.

Now the running shoe industry is like a space industry, there are so many different new technologies that help us reduce the risk of injury, soften the shock load from hard surfaces, stabilize the foot and so on and so on.

Sneakers are selected individually, depending on your physiological characteristics, from where you run, how much distance you plan to run and how fast. It is imperative to use this and not spare money to buy good quality running shoes, plus you also need to understand that all sneakers have a mileage limit, after which they are no longer functional, this should also be remembered. To buy one pair for several years and run 1000 km on them, and then complain that they are bad - this is groundless and these points must be taken into account.

A sharp increase in volumes. Everything should be gradual and as individual as possible, you cannot force events. You need to understand at what level of physical fitness you are now, did you do something before or did not do anything at all, listen carefully to yourself and dose the load gradually. The most important thing is to choose the target race wisely, because most people are now not just running, but preparing for some kind of race, and, unfortunately, this fashion for long runs, starting from marathon and ending with 100-150-kilometer ultramarathons, has a detrimental effect on people's health. They do not understand that it is possible and possible to run such a distance “from the couch”, but what it will result in later is a big question. If you are 15 years old, you have tissue regeneration of one level, if 30 - another, over 40 already the third, and all this must be taken into account.

Ideally, if you just want to run a marathon, you need to understand that this distance will increase your self-esteem, if you go through it, you will put a checkmark for yourself, it will be very cool, but it will be healthy has little to do, because this is a long distance for which you have to prepare for a very long time, adapt the body, do various work and understand how you endure this work. There are people who, in principle, are not allowed to run long distances and any violence against themselves in any case leads to some negative consequences. In order for the body to adapt adequately, ideally, you must run a marathon at least 2 years after you started running, not earlier. And most of our peoplebegin to prepare well if in six months, and many without preparation at all "but I'll take it and run."

Maybe everything will be fine, but maybe not, this is the main problem now, many are focused on the marathon distance. Everyone wants to start running and run their first, second, tenth marathon, and then everyone else. You need to understand what consequences this may have.

Answer 13
June, 2021

The biggest mistake: deciding and not starting.

I'm serious) While you are looking for the right shoes and clothes, looking for a stadium with a comfortable surface, reading articles about motivation, picking up music ... who Someone else has already lost weight, and a couple more kilograms will grow on you.

Of course, safety and basic educational programs are important, but until you go out and take the first step, all this is up to the ass (yes Yandex censorship will forgive me).

  1. Don't run on a full stomach: we are waiting for an hour and a half.
  2. Warm up. Yes, like at school at the gym: we twist-wave-warm all the joints and ligaments.
  3. We start small and feel free to switch to walking.
  4. Heart rate control: work area (beats per minute) 200 minus age +/- 10% is a standard formula, but we are all different. Therefore, we duplicate the control with a speech test: at any moment you should be able to say out loud without stopping your breath: "Today is beautiful weather and the sun is shining."
  5. Breathe. Deeply and rhythmically: inhale through the nose, exhale through the mouth. As soon as we have switched to the rhythm of the dog: tongue out, superficially and often, the load is already excessive and harmful.
  6. We do not stop abruptly, move to a step and continue walking until pulse and breathing are fully restored.
  7. Great, if there is a mini-complex for flexibility at the end.

It is possible and necessary to drink while running: in small sips and often to prevent the larynx from drying out. You cannot swallow the whole bottle in one gulp.

You cannot run through joint pain and ache in the muscles - do not ignore the cries for help from your body. But extensive heat or even burning in the muscles is a good sign, run and enjoy :)

You can run monotonously, you can interval with accelerations - both techniques are effective and have their fans and supporters.

And be sure to remember that until you go outside and take the first step, all this knowledge will not be useful to you. Don't make that mistake, please;)

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