Running is a great workout. It's low cost. It doesn't require expensive equipment. Running can help one stay in shape and keep your heart healthy.
A recent study in the American Journal of Cardiology has found that running for just five minutes each day can help you live longer. And anyone with two legs has all the equipment they need to do it.
That said, even though running is such a simple activity, there are plenty of ways to do it wrong.
Whether you're new to running or you've been doing it all your life, there are some key signs that your running routine is not beneficial or may actually be hurting you.
Here are three things to watch out for when incorporating running into a health and fitness routine:
1) Pain
A little soreness is to be expected but it should not last more than a day or so. And there should not be real pain associated with a running workout as that could be a sign of an injury.
Pain in the shins, knees, ham strings, and hips could be signs of overtraining, which means you've increased mileage or intensity too quickly.
A report published in the journal Medicine & Science in Sports & Exercise stated that up to 56 percent of runners experience injuries due to overuse like shin splints and knee aches.
This type of pain could also mean your shoes need to be replaced. The general rule is that you should be replacing your shoes every 400 miles.
2) Cramps
These can cramp more than your style. They can be debilitating. Running cramps can be caused by dehydration, decreased electrolytes, shallow breathing, and eating or drinking the wrong thing before running.
Staying hydrated throughout the day of a big run is key, rather than loading up on water immediately before or during the run. When cramps happen, stop, stretch and hydrated.
Eating a light snack rather than a heavy meal two to three hours before a run will help with stomach cramps. Cramps in your side can be controlled by breathing deeply and slowly.
3) Lack of motivation
Finding the motivation to work out is not always easy, but if you continually find it hard to go for it there might be a bigger reason. Perhaps there is some overtraining going on or maybe the goals you have are not realistic enough.
Curb this issue by finding like-minded runners with similar ability levels, or joining a local running club. Get encouragement from other runners as well as advice, and maybe there will be opportunities to give it back too!
Running is a terrific physical fitness activity and can be practiced by anyone. By knowing some of the pitfalls of the sport beforehand though, it may help you push through and become a more seasoned, and successful, runner.
Sources:
Yahoo.com. Web. 23 August 2014. “8 signs you’re running wrong”.
https://www.yahoo.com/health/8-signs-youre-running-wrong-94738734748.html
Prevention.com. Web. 17 September 2014. “Are you running the wrong way?”
http://www.prevention.com/fitness/fitness-tips/running-form-linked-injury
Duck-chul Lee, PhD et al. Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk. Journal of the American College of Cardiology.
http://content.onlinejacc.org/article.aspx?articleID=1891600
Reviewed September 18, 2014
by Michele Blacksberg RN
Edited by Jody Smith