{"id":16028,"date":"2016-08-18T09:38:05","date_gmt":"2016-08-18T09:38:05","guid":{"rendered":"https:\/\/ionclinics.com\/blog\/running-5-mistakes-we-make-while-practicing-this-sport\/"},"modified":"2023-02-21T11:39:52","modified_gmt":"2023-02-21T11:39:52","slug":"running-5-mistakes-we-make-while-practicing-this-sport","status":"publish","type":"post","link":"https:\/\/ionclinics.com\/en\/blog\/running-5-mistakes-we-make-while-practicing-this-sport\/","title":{"rendered":"Running: 5 mistakes while practicing this sport"},"content":{"rendered":"

Running<\/strong>\u00a0is one of the most complete physical activity for our bodies. Running activity contribute to our physical and mental balance, but… warning!! You always have to take care and never exaggerate, otherwise you may end up with damages, and running is no exception. Even though running gives you a lot of benefits, you have to take proper precautions and a special care or\u00a0some aspects of the running activity can become your worst enemies.<\/p>\n

Running: 5\u00a0mistakes we make\u00a0while practicing<\/h2>\n

We often practice sport because we want to improve our health, change our habits, turn\u00a0our sedentary life upside down and combat excessive levels of stress accumulated during weeks, but…\u00a0as the researcher Peter Schnohr claims: “Exercise is beneficial just until\u00a0a certain maximum limit is reached”.<\/p>\n

We make so many mistakes, from the beginning of the run till the end<\/strong>, that we usually do not even realize that there is a problem until we really need the help and\u00a0\u00a0intervention of a health professional, a physical therapist most of the times.<\/p>\n

We list\u00a0the 5 most committed\u00a0mistakes\u00a0before and after the practice of\u00a0running:<\/p>\n

1. Running without hydration on\u00a0the\u00a0way<\/h2>\n

While practicing running<\/strong> or any other activity, hydration is and always will be one of the factors that should never be\u00a0forgotten. There are several questions on this issue and most of the time the answers are few or inadequate.<\/p>\n

In order to explain it better: the hydration of our body during running is important, yes, but is not necessary or severely harmful for\u00a0our body and health. Hydration in the world of running<\/strong>\u00a0depends on which distance the athlete treads and\u00a0on the rhythm that he\u00a0takes.<\/p>\n

For distances shorter\u00a0than 5 km is acceptable to run all the way without drinking water or any other liquid which goal is hydration. If the distance is more than 5 km, then it is better to stop and\u00a0replenish fluids lost\u00a0during physical activity.<\/p>\n

1.1 How to calculate the amount of water that must be ingested?<\/h3>\n

Calculate the amount of water to that has to be drunk\u00a0<\/strong>during physical activity is very simple and can be done as follows:<\/p>\n

    \n
  1. Measure your weight without clothes;<\/li>\n
  2. Run\u00a0for 1 hour and 30 minutes (without drinking;<\/li>\n
  3. Check\u00a0your weight again.<\/li>\n<\/ol>\n

    If you\u00a0realize that your weight after the run is less than the one marked before the run, it means that you body lost\u00a0liquids while practicing a physical activity and you can calculate the exact amount of liquids loss. For example, if your weight was 68 kg before running and it is 67,4 after the run, it means you lost 0,6 kg. As 0,6 kg is equivalent to 600 grams, your body approximately lost 600 ml of liquid.<\/p>\n

    2. Not using proper\u00a0shoes<\/h2>\n

    There a lot of shoes<\/strong>that can damage<\/strong>\u00a0our posture or cause more complicated injuries such as tendinopathies<\/strong>.\u00a0As already mentioned in other articles, having a\u00a0comfortable and appropriate pair of shoes for each activity we practice it is something that we can not ignore. You can see examples just like the appearance of\u00a0injuries on the Achilles<\/a>.<\/p>\n

    When talking about running, the shoes are really important and they have to be the most suitable to your kind foot.\u00a0For your health and physical well-being it is essential to do a test to your foot so that you\u00a0can\u00a0know exactly which\u00a0type of shoe is the best for your foot\u00a0before you go running. There are several things you should consider when you are buying a pair of sports\u00a0shoes:<\/p>\n

      \n
    1. Types of foot:<\/strong>\u00a0high arch, normal or flat;<\/li>\n
    2. Tread type:<\/strong> neutral, pronation or supination.<\/li>\n<\/ol>\n

      \"pronation\"<\/a>\"supination\"<\/a><\/center> <\/p>\n

       <\/p>\n

       <\/p>\n

       <\/p>\n

       <\/p>\n

       <\/p>\n

      3. Do not stretch before running<\/h2>\n

      Warm up before jogging is very important for the prevention of\u00a0some types of injuries. In the following video you will see exercises and different ways of warming up your muscles properly to avoid injuries:<\/p>\n