Running minefield dont let small details cause big problems

To perform your best while running, you strive to do everything right: following training plans, icing sore spots, and so on. However, even if you think you are doing everything perfectly, small mistakes can still undermine your efforts. Fellow runners, avoid the pitfalls of running and don't let small details cause big problems.

Attention! Do not wear running shoes with tight knots.

Consistency is key: day after day, week after week, month after month. Any ankle sprain can damage the ligaments and tendons, causing injury.

Suggestion: Untie your shoelaces, or wear shoes with easy-to-use buckles or elastic laces.

Attention! Do not do deep squats.

Dr. Robert Gulandes from the Washington Sports and Spine Therapy Center believes that runners often have muscle imbalances in their legs, which can only be corrected through targeted strength training. Additionally, strength training can support stabilizing muscle groups and prevent injuries.

Suggestion: Don't spend too much time in the gym. Perform compound exercises that work both the upper and lower body simultaneously.

Attention! Do not hold a water bottle while running.

Dr. Brian, a physical therapy professor at the University of Wisconsin, says: 'Holding a water bottle in one hand during long runs can cause body imbalance, alter your stride, and lead to injuries.'

Suggestion: Use a portable hydration pack to keep the weight of the water bottle close to your body's center of gravity, so it won't easily change your gait.

Attention! Do not donate blood before a major race.

It takes four to eight weeks for your red blood cell levels to return to normal. Dr. Lewis Maharam, medical advisor for the Leukemia and Lymphoma Society's training team, says: 'If you want to set a personal running record, this will affect your performance.'

Suggestion: Give yourself an eight-week recovery period before the race.

Attention! Do not overstretch your hamstrings.

Sage Rountree, author of 'The Runner's Guide to Yoga,' says: 'You might think that the way to cure hamstring pain is to stretch frequently and forcefully, but this can actually cause hamstring tendon tears.'

Suggestion: Slowly stretch your muscles after warming up, and do not stretch forcefully or to the point of discomfort. Consider other consequences: hip flexor pain often leads to hamstring injuries.

Attention! Do not wear poor-quality casual shoes.

Dr. Rose says: 'Shoes that are not suitable for running or are worn out can harm the plantar fascia. High heels can tighten calf muscles and the Achilles tendon.'

Suggestion: Observe your shoes from the back. If they tilt inward or outward, or if the soles are worn out, discard them. Choose comfortable shoes with good arch support.