What are some of the most common mistakes runners make?

The most common mistake runners make is actually excessive running, more than two hours of high-intensity running for the knee damage is very large, and immediately after running to lie down and rest, this situation is also not good for the body, must do a good stretching exercise.

Not warming up before running, which can easily cause running muscle strain; If you don't stretch after running, it is easy to form muscle legs and muscle soreness; Running too hard, aerobic becomes anaerobic and cannot achieve the desired effect.

First of all, the most common mistake runners make is to sit on the ground immediately after the sprint stops or to be supported during the buffer phase at the end of the sprint, which can easily lead to vomiting, fainting and even shock. Secondly, the most common mistake runners make is to join strenuous exercise just after they have eaten enough, which can easily lead to diseases such as stomach sagging. Finally, runners are also prone to make the mistake of only focusing on running and not focusing on rest, which will lead to a decline in physical function.

The mistake of the starting posture, the error of the running frequency, and the limb does not warm up before running, does not stretch after running, and runs too many times, we should plan reasonably in the running process, do not blindly run without steps, and try to correct the running mistakes.

If you don't pay attention to the frequency of running, you don't pay attention to the posture of running, which can easily lead to muscle strain, and you often don't pay attention to the surrounding environment without warm-up exercises.

If we don't do a warm-up, then our muscles and ligaments will be in a stiff state, and we don't pay attention to hydration, running is a very expensive project. Exercise on an empty stomach, before exercising, proper eating can provide energy for our exercise. The shoes don't fit.

Single form. Comparison, you have to believe that there are always people in this world who run faster and farther than you, at this time we don't compare, only compete with yourself, so as to ensure your training effect. Always overtaking, some people try to reach their training goals as quickly as possible while running.

Remember to rest after running, don't run continuously, sprint a maximum of 3 times a week, and run 2 times a week for long-distance running.

Drinking too much water before running, not doing warm-up exercises before running, not doing stretching exercises after running, going too fast at the start of running, not paying attention to adjusting breathing, not having a clear running goal, and neglecting strength training. Among them, it is easy to ignore not stretching after running, which will cause soreness, and if you don't stretch properly, it will also lead to thicker legs.

1.As soon as you get on the treadmill, you run hard. Before getting on the treadmill, you should do warm-up activities, leg presses, squats, stretching muscles, flexion and extension joints, etc., can increase the temperature of muscles, so that muscles become more flexible and less strainable.

After getting on the treadmill, you should start with a "dynamic" warm-up such as jogging and jogging, and gradually increase the amount of exercise, which is usually 10-15 minutes of travel. In addition, you should also gradually slow down when getting off the treadmill to avoid dizziness.

2.Running for too long. The time, intensity, and method of exercising on the treadmill should be determined according to the purpose of the exercise.

When running, the body's energy substances are from sugar to fat to protein. Jogging for more than half an hour will burn fat, and more than 1 hour will burn protein. Therefore, if it is for the purpose of **, the time of exercise should neither be too short nor too long.

3.Hold on to the handlebars and run. Running is not only the movement of the legs, but also the coordinated swing of the arms can not only maintain the balance of the whole body, but also allow the upper body to participate in the consumption of energy.

Some people run and hold the handlebars with their chests and arch their backs, and the center of gravity of the body will lean forward, which will increase the pressure on the lumbar spine, which will cause lumbar muscle strain over time. In addition, during running, the impact force on the ball of the foot when it lands is almost 5 times that of body weight, and leaning forward will bring more impact to the leg and foot joints. Therefore, when exercising on the treadmill, be sure to tighten your abdomen and chest and tighten your lower back muscles.

1.Running too heavy and too fast: Running is a very influential sport...

2.Shoes that don't fit: Everyone's feet are different, and what fits one person may not fit another...

3.Do more than physical exercise: Nowadays, with the development of the Internet, professional runners often post their training plans ,..

4.Over-emphasis on running form: We've all seen "ugly" runners who run like they're running on their toes or tied to a bungee cord...

5.Become a slave to your watch: Many novice runners are obsessed with time, distance, speed, etc., but experts point out that you don't need to wear a watch when running.

Running is a pleasure, and if you keep looking at the stats and forget to enjoy it, you can overrun and burn out, and that's not the true meaning of running.

The shoes you wear may not fit well, and then you will use too much force, so you should run slowly. There is also the wrong breathing rhythm, and the most important thing when we run is to control the rhythm of breathing.

The most common mistake in running is to sometimes buy the wrong shoes, and then pay too much attention to the running posture and exercise too much regardless of the load on the body.