It has always been my realization that the people around me who are just starting to run always make mistakes of one sort or another. And, the bottom line is that it’s obvious that they’re making mistakes and they don’t even know it. So I summarized and summarized 9 articles. Running newbies are most likely to make mistakes, to see, you are running there is no such and such a problem, there is a change without encouragement it. 1, will not hydrate Once, my friend and I ran a half-marathon, I drank three bottles of water, however, she actually did not drink, she said she was not thirsty, why drink water? Please note that this is the most common mistake that many newbies make: they do not drink water when they are not thirsty. Running a marathon, 75% of the body’s energy is used to convert heat, to keep the body temperature at about 37 degrees, when the blood will be thicker than usual, the heart’s efficiency will decline, the heart rate will rise, if you do not carry out a reasonable rehydration, will make you slow down, and even cause dehydration. Dehydration reaches 4% when the muscle endurance begins to decrease, and in severe cases, it will cause dehydration, cellular dysfunction, and even endanger the heart, resulting in a life-threatening situation. So comrades ah, whether thirsty or not, go out to run when you must have enough water! 2, only running, ignoring strength training A while ago, I have been insisting on practicing yoga and core, obviously feel better body coordination, running is also more relaxed. However, many newbies ignore strength training, and at the beginning of running, they don’t do any other programs except running. In the long run, this will lead to body fatigue and soreness, and then interest in running will decrease, and even boredom. 3, always sprinting A while ago, my roommate will run 10 kilometers every day, she constantly sprinting, want to run 10 kilometers into 1 hour. Of course, in the end, the goal was finally achieved. This is actually guilty of something that a lot of newbies are guilty of: when they first start running, they are obsessed with breaking their own times and setting their own PB’s. If you haven’t run to a certain level, if your core isn’t that strong yet, then sprinting and chasing after PB’s can easily result in injuries. Don’t worry, when you run more and more steadily, PB will become a natural thing. 4, do not eat before running in the morning If you run in the morning, you may get up very early, and the possibility of not being able to eat is very high, but it is still necessary to carry out a certain amount of energy supply. Before you run in the morning, eat a slice of whole wheat bread and a handful of raisins, which can make you run a little healthier. 5, Check Only When It Hurts Badly Last March, in order to run a new 10km pb, I got injured and my knees and thighs started hurting. But I didn’t take it seriously at that time. As a result, on the third day, even walking became very difficult, and the pain was still hard to forget. Finally, I went to the hospital to check: come on, iliotibial bundle, I can’t run now, right? You see, that’s how we are, we don’t turn back until we hit the wall, and we don’t go to the doctor until we are injured. Minor pain should never be ignored – it’s probably a sign of injury. Don’t wait until it hurts too much to go to the hospital. 6, always want to eat into a big fat bite Have not run a few 10 kilometers, has signed up for the half-marathon; have not pulled a long distance, already want to run a full-marathon; full-marathon run up to the effort, think of participating in the 100 kilometers of cross-country …… For the novice, it is easier to make such a mistake, always want to eat into a big fat, not fully prepared, no effective training, want to run a marathon, or have to be careful ah! 7, do not pay attention to rest Months of endless training will make people physically and mentally exhausted, the results will also fall. Remember to schedule rest days and learn to remain patient. Of course, resting is not just a matter of moving around, it’s also a matter of method. When your body is tired or sore, don’t just rest and stay still. Do more stretching exercises or massage to help the body relax and prevent injuries. 8, refused to give up the race last May, the iliotibial bundle is not yet well, I took the risk of running the Qin Ma, and resolutely do not get on the shelter car, the results of course, can be imagined, the pain is unbearable. I couldn’t run normally for a long time after that. We’ve always been good at playing chicken, thinking it’s a shame to get on a shelter bus or abandon a race. It’s not like that, there is beauty in giving up and regretting, to run better in the future. Racing with an injury is a big no-no. As soon as you notice signs of injury during the race, remember to never hold on for dear life. This is not the time to show the quality of the runner’s perseverance, 6 months or even longer recovery period is not a joke. 9, always wear the same shoes When I first started running, I bought a pair of Nike shoes and ran for more than a year. During that time, I usually trained in it, ran marathons in it, and ran cross-country in it. This is too unprofessional, isn’t it? Road running and cross-country due to different road conditions, must pay attention to choose the right shoes. Otherwise, the light is poor performance, or may lead to injury.