You start running program as you know it as just going out and running on regular basis. While running is a simple activity, it can also lead to different problems.
A new runner will simply avoid this running program if they perform the mistakes and therefore find an alternative method for running.
In some cases, the mistakes while running can cause injuries to the runner.
Common mistakes that runners perform:
Proper equipment: Runners often make mistake in not recognizing the necessity of proper equipment. If you are wearing the shoes that do not fit well to your feet or not designed especially for running, it will be very uncomfortable and cause injuries.
Visit a specialized shoe store and obtain a pair of running shoes that will be suitable for a runner. Replace the shoes for every 400 to 500 miles and give a twist test to them once in a while to see how they hold up.
Too much mileage: This is a common mistake a new runner makes. If you are a new runner and have not been exercised in the past, your idea for running five miles everyday will be quite harmful.
Adding five miles of running everyday too quickly will be quite shocking to your body and it can result in various problems including joint pains, muscle aches, stress fractures and shin splints.
If you develop these types of problems, you may not be able to continue your running program. A good idea for a new runner is to increase the mileage slowly. You can gradually increase the mileage a little bit every week so that your body will not feel extra burden at a time.
Under and over hydration: If you do not drink enough water, it can lead to dehydration and drinking too much water can cause hyponatremia. You have to drink water throughout the day.
If you are planning for running, drink 8 glasses of water 20 to 30 minutes before hand and then drink one glass of fluids for every 20 minutes. If you are going to workout for longer periods, then include sports drink to replace the lost sodium.
Not maintaining pace: Many new runners start running as fast as they can and find that they are unable to continue that pace. Therefore, it causes negative splits. It is a condition where the runner completes the 1st half of the running course in slower time than he completes the 2nd half of running course.
Instead of running in different pace, new runner should maintain a constant pace for the entire running program. If you maintain a constant pace, your heart rate will be uniform and it also improves your endurance.
Running on hard surface: Running on hard surface like concrete can cause number of problems on your knees. Therefore, switch your running on different surfaces like grass, sand and asphalt.