Race walking is a complete sport to work effectively endurance. However, practiced regularly, it is exhausting for our organism and our articulo-muscular system. To put all the chances on your side to progress without getting hurt, we have listed the five mistakes to avoid when you are a beginner in the running.
Mistake No.1: Running With Inappropriate Running Shoes
Do you have a pronatrice, supination or universal stride? Shoes are a very important piece of equipment for runners. To make your choice, the price is the first criterion, often followed by the design of the shoe. However, first of all, it is necessary to know its stride to find shoes at its foot.
It is estimated that there are about 55% of people with a universal stride, 35% of pronators and 10% of supinators.
To find out, you can analyze the wear of your old shoes (see diagram below). A pronatrice stride mainly uses the inner part whereas the reverse is the case for the supination stride which will damage the outer edge of the forefoot. Finally, the universal or neutral stride wears out the central part. This is explained by the position of the foot during the race.
If you’re a beginner, buying these shoes on the internet may not be the best solution. In the Sports Shop, you can talk to specialist sales people to get advice on the type of shoe best suited to your goal and your stride. Finally, a visit to a sports podiatrist is not trivial during the practice of running to see together the usefulness of orthopedic soles that aim to control the plantar arch (1).
Mistake No.2: Always Run on the Same Running Surface
It is estimated that about 13.5 million French people are involved in running (2). It must be said that the constraints are minimal. You put on your shoes and go running around the house for 10 minutes, 30 minutes or an hour, depending on the time you have. The Union Sports Cycle study also asked practitioners about the place of practice. In this respect, it is worth remembering that varying the running surfaces reduces the risk of injury. You have the choice :
- Asphalt or bitumen
- The tartan synthetic track
- The sand
The forest paths lead the way among the practitioners, followed by the asphalt. Each surface has its own set of advantages and disadvantages. While the tartan allows nice damping for a smooth recovery, the motivation can still take a hit when you run 1 hour around a 400 m track. the asphalt, thanks to its hard ground, allows maximum propulsion but is harmful to the joints. The forest paths are interesting to work on its proprioception and benefit from good damping. Soft sand will significantly increase the difficulty of exercise but may increase the risk of tendinitis. Finally, the treadmill is ideal in winter or in bad weather but the sensations will not be comparable to an outdoor running.
The perfect surface doesn’t exist. The ideal is to vary your playgrounds according to the type of training but also according to your desires.
Mistake No.3: Breathing Poorly
Breathing seems simplistic in everyday life. However, during a race, the problem gets worse. Your mission if you accept it is to inhale to bring oxygen into the lungs and then exhale to remove carbon dioxide while producing an effort. One problem: it will change the way you breathe. By the nose? By mouth? In several stages? When you start, it is not easy to find the right breath and the sideways points occur quickly by hurting the diaphragm, the main respiratory muscle.
In the running, breathing is related to your feelings and your running speed. Generally, the breath is taken through the nose and then through the mouth, while the exhalation is done through the mouth. The goal is to find your breathing rhythm, which must be natural and increasingly unconscious, automated. When you start, the treads can be a support for your breathing. For example, inhale on three steps to exhale on three steps.
Mistake No.4: Watch out for Overtraining
You have decided to start running and you are fully motivated! It’s all to your credit, but watch out for overtraining. In concrete terms, this is a higher training volume than your recovery capacity. Whether you’re a beginner or a confirmed beginner, everyone can be affected. However, if you were sedentary and recently started running, be doubly vigilant about this change in pace. Running involves all the muscle groups and, more broadly, all the functions of the body. Generally, 24 to 48 hours of rest is recommended after your workout. This makes it possible to Train 3 times a week on average. However, the desire to progress, lose weight or be ready for a competition can lead you to increase your training frequency or your usual training volume. This is how the signs of overtraining appear. This can include chronic fatigue, difficulty falling asleep, lack of appetite, mood disorders, muscle aches, or decreased performance.
We advise you to have enough rest periods. This requires good sleep, a nap if needed, a peri-training diet rich in carbohydrates and proteins and sufficient hydration. I mean, you don’t have to compare yourself to other people. Depending on your lifestyle (rest, work, food, family life), you can train intensely four times a week and be overtrained while your colleague runs 7 days a week and shows no signs.
Mistake No.5: Running Too Fast
Running is an attractive and exhilarating activity. Who never thought “I’m going for a little run” to finish 50 minutes later in the middle of a sprint giving it all away. The sport secretes endorphin which sometimes puts us on a small cloud and gives us good sensations.
As a beginner, progress must be sought. However,it does not only translate into the chronometer. An improvement in its cadence, its breathing, its posture are all positive signs, which will inevitably lead to an improvement in your performance. Wanting to run faster and faster at each training session significantly increases the risk of injury.
According to some studies, 2 to 3 training sessions a week at a moderate intensity would be the perfect cocktail to increase his life expectancy by six years on average.