With the New York City Marathon fast approaching this Sunday, many may be inspired to lace up their sneakers and get to running. Running is a great way to get exercise while exploring the city however, below are five of the most common mistakes made by runners.
Improper Shoes
Most novice runners lace up an old pair of sneakers and start to run but, this has many pitfalls. The type of shoe you wear has to be right for your individual foot. It also should not be worn out, as that will change the biomechanics of the shoe/run dynamic. It is best to go to a specialty running store, where a knowledgeable salesperson can evaluate your foot type, and inward foot movement, to see if you are an over-pronator, under-pronator or a neutral runner – each type of foot requires a different shoe type. It is also important to then replace the shoe every 300 miles, or when you can visibly notice wear on the bottom of the shoe.
Over-Training
Most runners run too many miles too quickly. If you are new to running, start by walking for one minute and running for one minute. As you progress, gradually increase your running time while decreasing your walking time. Once you are running the entire time, make sure you increase your weekly mileage by no more than 10%. This will help avoid common pain conditions, such as runner’s knee, patellar pain and IT band pain.
Proper Hydration
A very common mistake novel, and even professional athletes make is a failure to realize the importance of staying hydrated. When you run, you build up lactic acid which needs to be washed away before the acid can harm the muscles. Ideally, the best way to ensure hydration is to drink two liters of water per day, and to avoid sugary sport drinks. Focus instead on electrolyte-rich, low-sugar sport drinks.
Proper Nutrition
Stay fueled! You can’t run a car without gas so, make sure you don’t make the same mistake with your body. You need food before you run. That is not to say you should eat a 42-ounce steak, but a light meal will go a long way in aiding your body as you run. If you are running professionally, consider getting a sports nutritionist to help you go the extra mile.
Rest and Recovery
Avoid the temptation to run every day. It is important to rest at least one day every week to give your body a chance to recover. Use ice baths, stretching and massages to help your body recuperate and get ready for the next mile stone.
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Dr. Houman Danesh, Assistant Professor of Anesthesiology and Rehabilitation Medicine, works at Mount Sinai’s Pain Management and Integrative Medicine practice.