Common Running Mistakes and Fixes

by POPSUGAR Fitness 21

Running happens to be one of my favorite pastimes because it's easy and I can do it practically anywhere. There are, however, some things you can do wrong when it comes to running. Here are five common running mistakes and how to fix them for your future runs:

1. Footwear: Wearing shoes that don't fit you properly, are not meant for running, and are too old can lead to problems with your feet, ankles and knees. Replace your shoes every 400-500 miles or so and give them a twist test every once in a while to see how they're holding up.
2. Over and under hydrating: Drinking too much water can lead to hyponatremia and not drinking enough can lead to dehydration. A good rule of thumb is to drink water throughout your day. If you are planning on exercising, drink 8 oz 20-30 minutes beforehand. And then drink about one cup of fluid every 20 minutes. If you're going to be working out for long periods, be sure to sip a sports drink that will replace lost sodium.

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3. Only running on concrete: Running on concrete only can do a number on your knees. Switch it up by running on different surfaces such as dirt, grass, asphalt, and even sand.
4. Forgetting basic safety: iPods and other gadgets help pass the time, but can distract you from hearing what is going on around you. Keep the volume low so you'd hear a car horn or someone yelling for you. Also, if you're running when it's dark, be sure to use reflective gear.
5. Only running: Running, as you know, is a great form of cardio but too much of a good thing can be bad, especially when it comes to overuse injury. Give your running muscles a break with some biking, hopping on the elliptical, or swimming — anything that is different form running.

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