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Physical Exercise and Bodybuilding

Mistakes to avoid if you have just started running

 As one of the best exercise options, running can provide a lot of health benefits to you. Running regularly helps build bone strength, since it can be done with body weight, strengthens muscles, and improves cardiovascular fitness, in addition to maintaining a healthy weight.

There are a number of benefits that come from running due to its weight-bearing and high-impact nature. It reduces stress, promotes bone health and increases bone density, as well as boosting overall stamina and strength. Running can lower your risk of high blood pressure, diabetes, and high cholesterol levels, according to a study done at the Lawrence Berkeley National Laboratory's Life Science Division.

Whenever we take up a new form of exercise, it is normal to make mistakes in terms of form, technique, and general knowledge. Therefore, if you are a new runner, it is important to recognize certain measures that could benefit you in avoiding mistakes, and help you achieve better running results.

Beginners should avoid these three running mistakes

1. Choosing the wrong gear

Your running performance can be compromised if you do not wear the proper equipment, whether it is shoes or clothing. It is essential that one purchases shoes that are sturdy, comfortable, and durable, and that have a cushioned heel that will absorb shock as well as provide good arch support.

Depending on the type of pronation that your foot has when it lands on the ground, analyze what shoe will be most comfortable for you. Additionally, it is recommended that you wear loose and breathable clothing that will allow you to move freely.

2. Avoiding warm-ups and cool-downs

If you do not warm up before you do your running, then your blood flow can be impeded, causing muscle stiffness and making you more prone to injuries. You should therefore try to do an active warm-up, which includes going for a walk or doing some dynamic stretches for five to ten minutes.

It is important that you cool-down after running, as it will help bring your heart rate back to normal, which is essential for preventing injuries. I would recommend that you walk for five to ten minutes after running to cool down.

3. Lack of intensity control

If you are a beginner, do not plan on running long distances in one go. You should break your workout down into intervals, at least at the start. It is important to keep each interval short to allow yourself time to recover between each interval.

It is advisable to start your run at a moderate pace and maintain the same pace for the duration of the race.

Therefore, as beginners to running, I recommend that you keep these precautions in mind so that you do not make any mistakes.

Sources : Healthline

Content created and supplied by: Ikechukwu (via Opera News )

Lawrence Berkeley National Laboratory


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