Running is an easily accessible form of exercise, but incorrect methods can lead to harm rather than the desired benefits. Let’s examine four common mistakes in running that you should stop immediately to avoid further injury.
Method 1: Pursuing Speed
Are you always chasing speed, hoping to run faster than others? Blindly pursuing speed can lead to unimaginable stress on the body in a short period and may diminish your love and motivation for running. Muscles can strain due to excessive tension, joints may be damaged by frequent high-intensity impacts, and this can even affect the body’s normal functions and the balance of the musculoskeletal system. Injuries caused by over-speeding can require long periods of rest and recovery, forcing your running plans to be interrupted and potentially leading to fear and aversion to running.
Method 2: Pursuing Distance
Many runners have a fixation on long distances, believing that the longer the distance, the better it proves their ability. However, they often overlook their physical condition and actual endurance. In the pursuit of distance, the body may accumulate fatigue and injury over time. Muscles remain in a state of tension for extended periods without adequate rest and recovery; joints endure immense pressure, and the degree of wear increases, which is detrimental to health. Beginners should start with a running goal of 3-5 kilometers, gradually improving their athletic ability before considering increasing their running distance, rather than blindly pursuing distance without considering the body’s capacity to endure.
Method 3: Incorrect Running Posture
Incorrect running posture not only reduces the effectiveness of running but also plants ‘time bombs’ for the body’s health, which can trigger various injuries at any time. Some runners slouch with a forward-leaning body center, which puts immense pressure on the neck and back. Others land heavily on their feet, creating a strong impact on the knees and ankles with each step, making joint damage inevitable over time.
Method 4: Daily Check-ins, No Rest
Some runners, with extreme enthusiasm and persistence, insist on daily running check-ins without allowing their bodies any rest and recovery time. However, this continuous high-intensity exercise causes cumulative damage to the body without realizing it. If running is done every day, muscles do not recover adequately, and their strength and endurance may gradually decline. For joints, the daily impacts and wear reduce the lubricating fluid and thin the cartilage, increasing the risk of diseases like arthritis. Overfatigue can lower the body’s resistance, making it more susceptible to diseases. The scientific approach suggests maintaining 3-5 running sessions per week, opting for a run-one-rest-one method instead of daily check-ins.
