{"id":3390,"date":"2014-06-16T00:00:00","date_gmt":"2014-06-16T04:00:00","guid":{"rendered":"https:\/\/hideme.webinology.net\/nation:8443\/nation2021\/common-workout-mistakes-the-3-donts-of-running-training\/"},"modified":"2021-11-03T12:56:45","modified_gmt":"2021-11-03T16:56:45","slug":"common-workout-mistakes-the-3-donts-of-running-training","status":"publish","type":"post","link":"https:\/\/www.coachup.com\/nation\/articles\/common-workout-mistakes-the-3-donts-of-running-training","title":{"rendered":"Common Workout Mistakes: The 3 Don’ts of Running Training"},"content":{"rendered":"

In every sport there is a clear difference between amateurs and professionals.  Aside from talent and ability, the main difference is often how hard an athlete works. But with running, there is a difference between running harder and running smarter<\/em>. The professional holds longevity sacred, and thus, does everything possible to be able to maintain the ability to train consistently without injury or burnout. Whether you’re beginning your career in running or developing your fitness during off-season training, these are the three major errors you need to avoid making in your running training.<\/p>\n

Don’t Make Every Run a Hard Run<\/strong><\/h3>\n

You only have 30 minutes after work, so you better get the most out of it, right? For many, this \u201cgo hard or go home\u201d mentality means aiming to crush every run. If you\u2019re not beating the pace from yesterday\u2019s run, you\u2019re not trying hard enough. Unfortunately, the body doesn\u2019t work that way. The body gets faster from being stressed (i.e. running) and recovering from that stress (i.e. resting), repeating the stress (i.e. running again), and recovering again. If you are not recovered, you can\u2019t get faster; you can only get more worn down. When the body is constantly in a worn down, depleted state, it will continually underperform, and will be at risk for injury. Contrary to popular belief, it\u2019s what you do on your easy days that allows the body to get faster.<\/em> Recommendation<\/span>: Take 3 days easy in between hard efforts to allow your body to recover. Incorporate some exercise that enhances recovery like yoga, swimming, or light cycling. It\u2019s okay to run, but keep the runs shorter and the pace light (you should be able to have a full conversation while running). You should feel refreshed and energized before you crush that next workout.<\/p>\n

Don’t Only Pay Attention to Pace<\/strong><\/h3>\n

The only time pace provides good feedback is when you\u2019re training for a specific race time. For example, if you\u2019re trying to break 3 hours in the marathon, then you\u2019ll want to do some work at a 7:00 per mile pace. But (as mentioned in point #1), easy runs will be significantly slower than this in order to aid recovery. For runners that run without a specific training plan<\/a>, pace is an arbitrary measurement. External factors like stress at work or school, amount of sleep the night before, heat and humidity levels, and hydration all affect how fast that run will be. Professional runners don\u2019t worry about the variation of pace in their easy days. Some days it will be faster, other days it will be slower. They worry about what they do on their hard days. They will run as slow as they need to in order to feel good enough to perform well in their next (planned) hard run.<\/em> Recommendation:<\/span> Use a heart rate monitor. Unlike pace, which doesn\u2019t always feel as hard as it is on the body, heart rate is an unbiased indication of the amount of work your body is doing. Aim to keep your heart rate under 160 on easy days, and under 150 during the next 24 hours after a hard workout.<\/p>\n

 <\/strong>Don\u2019t Do Anything But Run<\/strong><\/h3>\n

You\u2019re a runner now, so you don\u2019t need anything other than a pair of shoes and a path (or trail), right? Well running still requires single leg propulsion with each step and single leg stabilization upon landing. Many injuries are the result of a lack of strength and inability to stabilize. Professionals know that being a good runner means being a good athlete, and take time to strengthen their weaknesses.<\/em> Strength means durability, so don\u2019t cancel your gym membership just yet. Recommendation: <\/span>Be sure to incorporate some strength training<\/a> two to three days per week. Include single leg exercises like single leg squats, lunges, or single leg press, as well as core stabilization exercises like elbow plank and side plank in your strength workouts.<\/a> Your arms do a lot to propel you forward, too, so don\u2019t be afraid to incorporate upper body exercises like pushups, shoulder press, and rows. Strength imbalances and form inefficiencies will transfer to your running form, so bonus points if you can work with a personal trainer to ensure proper technique. \"\"<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

In every sport there is a clear difference between amateurs and professionals.  Aside from talent and ability, the main difference is often how hard an athlete works. But with running, there is a difference between running harder and running smarter. The professional holds longevity sacred, and thus, does everything possible to be able to maintain […]<\/p>\n","protected":false},"author":13,"featured_media":3391,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[59],"tags":[202],"class_list":["post-3390","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-other-sports","tag-workout"],"yoast_head":"\nCommon Workout Mistakes: The 3 Don'ts of Running Training - CoachUp Nation<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/www.coachup.com\/nation\/articles\/common-workout-mistakes-the-3-donts-of-running-training\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Common Workout Mistakes: The 3 Don'ts of Running Training - CoachUp Nation\" \/>\n<meta property=\"og:description\" content=\"In every sport there is a clear difference between amateurs and professionals.  Aside from talent and ability, the main difference is often how hard an athlete works. 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