Race: 5 mistakes to avoid that we never imagined
Running is a sport full of benefits, very useful for slimming and strengthening the musculoskeletal system, the cardio-circulatory system, improving mood, accelerating metabolism and much more. However, putting on just any pair of sneakers is not enough to start practicing it!
There are some precautions that must be taken into consideration. Here are 5 rather common mistakes that must absolutely be avoided before, after and during the race:
1. Don't warm up
The first big mistake you should never make when starting to run is not doing any kind of warm-up. The body needs to be warmed up, be it some stretching and stretching exercises, a brisk walk or a little jog in place.
10 minutes of warm-up will be enough to activate both the circulation and the muscles, thus avoiding trauma. In this way you will be able to prevent injuries by loosening muscles and ligaments and, by bringing the heartbeat to regime, you will guarantee the whole body a correct circulation that will allow you to tire less easily. Here are some stretching exercises to take as an example before starting to run:
See also
2. Not eating enough
Do you run to be able to lose weight faster and do you think that avoiding eating is the right choice? Nothing more wrong! Our body needs energy to be able to carry out proper physical activity. Eating a couple of hours before the race is essential: obviously it will be a question of choosing a suitable diet, with foods low in fat and containing proteins and fibers.
Furthermore, if you run for a long time, you will also have to nourish yourself during the run: as a rule you should take in 100 calories after the first hour and another 100 every 45 minutes, preferably fruit or energy bars.
3. Not getting enough hydration
Hydration is also essential, at least as much as nutrition. Running makes you sweat a lot and the loss of fluids can make you feel unwell and injured your muscles. Try to always drink half a liter of water before running and then drink small sips every 20 minutes of activity.
If you want to drink supplements with mineral salts, so be it, but avoid caffeine and strange concoctions: it is always better to focus on simple water to rehydrate ... that's all the body asks of you!
4. Losing control of your body
While running it is essential to always maintain control of your body, especially if you do not run on the flat. In fact, when going downhill, we tend to let go of the body, assuming an incorrect position, generally leaning forward, which strains both the back and the knees. There are also those who, on the contrary, carry all their weight on their heels to restrain, straining the tendons and ligaments.
While running, you must try to always keep your center of gravity firmly and always take steps of the same amplitude, thus avoiding tiring the muscles.
5. Do not use specific clothing for running
For those who practice running, there is specific technical clothing, which varies from season to season. The technical material of trousers and T-shirts is essential to promote sweating and, at the same time, keep the body dry. Synthetic fabrics are to be avoided altogether, as is cotton, which can lead to irritation.
Shoes are really fundamental: they must be designed specifically for running and not be simple sneakers, in order to favor the elasticity of movement and not to tire muscles and knees. Here are some running shoes to choose from:
