Running Basics: 3 Mistakes That Are Slowing You Down

CCarson August 22, 2023 7:02 AM

Everyone has days when they feel like they're running in molasses. You lace up your shoes, hit the pavement, and despite all your efforts, you seem to be moving slower than usual. But what if it's not just an off day? What if your running mechanics are actually holding you back? Let's dive into the top 3 mistakes you might be making in your running routine that are slowing you down.

Mistake 1: Poor Running Form

The first common mistake is running with poor form. This includes everything from how you swing your arms to your stride and footstrike. Believe it or not, these aspects can significantly affect your speed and efficiency.

How to fix it

Work on your running posture. Your body should be upright but slightly leaning forward. Your arms should swing naturally by your sides, not crossing the midline of your body. And your footstrike? Aim to land midfoot, not on your heels or toes.

Mistake 2: Holding Your Breath

Breathing is a basic bodily function, but when it comes to running, many people get it all wrong. Holding your breath or breathing too shallow can limit the oxygen supplied to your muscles, hindering your performance and slowing you down.

How to fix it

Practice rhythmic breathing. Try to inhale for two strides and exhale for two strides. This technique can help you maintain a steady oxygen flow, improving your running endurance and speed.

Mistake 3: Wearing the Wrong Shoes

Yes, your shoes can make or break your run. Wearing the wrong type of running shoes can lead to discomfort, injuries, and of course, slow you down.

How to fix it

Invest in a good pair of running shoes that provide the right support and cushioning for your feet. It's also a good idea to get your gait analyzed at a running specialty store to ensure you're buying the right shoes for your unique biomechanics.

Other Factors to Consider

While these are the top 3 mistakes, there are several other factors that can impact your running speed, including nutrition, hydration, warmup, rest, and your mental approach. Here's a brief rundown on each:

  • Nutrition: Ensure you're fueling your body with the right nutrients before and after your run. This includes lean proteins, complex carbohydrates, and healthy fats.

  • Hydration: Stay hydrated throughout the day, not just during your run. Dehydration can significantly impair your performance.

  • Warmup: Never skip your warmup. It prepares your body for the run ahead, reducing the risk of injuries and improving your performance.

  • Rest: Rest days are equally important as running days. They allow your body to recover and build strength.

  • Mental Approach: Stay positive and believe in your abilities. Your mind can sometimes be your biggest hurdle.

Running isn't just about putting one foot in front of the other - it's about technique, mentality, and consistency. By identifying and correcting these common mistakes, you can improve your running speed and make every step count.

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