Don’t Make These 5 Mistakes After Running - Asics India

1. DON’T MAKE THESE 5 MISTAKES AFTER RUNNING Running Myths: Don’t Make These 5 Mistakes After Running Running, like any other sport has a long list of DOs and DON’ts. This cardio may seem too simple to ace from a surface level but in reality, running is all about the right techniques, proper diet, and apt gear. When it comes to choosing the gear, running shoes surely count as one of the most important parts. ASICS offers a vibrant range of running shoes that are comprehensively designed for athletes. Many runners find themselves in a difficult spot after making hasty decisions. Here’s a list of most common mistakes that a runner tends to make: 1. Over-progressing Sports is a spirited genre and running, is probably the most exhilarating sport of all time. Many runners want to grow their pace or distance a little too fast. This case is more common when it comes to beginners. A good run doesn’t necessarily imply that it needs to be 2x better the next time. At the end of the day, the human body has its limitations. If you run 5k in the first week, jumping to 10k in the next week is too much for healthy progress. It may lead to injuries like shin splints, runner’s knee, or ITB syndrome. The other repercussions are tiredness and weakness. Ideally, follow the 10% rule; increase your pace by 10% week after week. While it may seem a little slow on your progress report but it will keep your fitness up and running. 2. Dehydration

2. Dehydration is one of the most common problems while one is running. Some beginners, in general, do not drink enough water. When they are running, they are more likely to forget their water bottle or energy drink. It may lead to dizziness and even larger health issues. Lack of water slows down the blood circulation. As a result, the runner may feel overly tired during the sprint. Next time, do take your sipper with you. Also, make sure you are adequately hydrated before the run. 3. Over-striding Over-striding is another common mistake among runners. It fundamentally means that a runner lands their heel first with their foot well ahead of their body's center of gravity. Several runners tend to believe that the longer the over-striding, the better the progress in speed. However, it’s typically not true. Over-striding rather makes the runner spend extra energy and it could also lead to injuries such as shin splints. So, ensure that you don't lunge forward with your feet. 4. Poor Body Posture Some runners swing their arms sideways, which makes them more likely to slump and not breathe efficiently. Some beginners tend to hold their hands way up by their chest, particularly after getting tired. But doing this consumes more energy than running with your hands down. Keep your hands around your waist, at the point where they can subtly brush your hips. Keep your arms at a 90-degree angle. Run with a straight spine. 5. Improper Running Shoes Wearing improper running shoes that do not support your feet’s anatomy can also lead to injuries. Many runners do not know which category their feet belong to. But, several brands offer a foot test, and eventually, they give a Foot ID, which determines the shoe category for the runner. Generally, there are three categories – over-pronation, under-pronation, and neutral. GEL-NIMBUS™ 21 supports the feet that overpronate. GEL-CUMULUS® 22 is recommended for neutral runners. While GT-1000™ 9 is a perfect fit for the foot that over-pronates. There is a good range of running shoes for men and women online. But, get the Foot ID test done before hitting the ‘order now button. After keeping a few key things in mind, a runner is free to unleash their potential and improve their performance, day after day. Original Source - https://www.asics.com/in/en-in/blog/article/don%27t-make-these-5-mistakes-after-running