Mannheim, Baden-Württemberg -- (SBWIRE) -- 06/16/2012 -- Running seems to be so simple: Just put on your shoes and go! But there are a few obstacles waiting on and off the track. Even experienced runners often unnecessarily face health risks or performance setbacks, always trying to achieve a new personal best. Everybody, from beginners to pros, needs to consider some basic rules and guidelines in order to run good times as well as finish healthily and safely.
Ignoring the body’s warning signals
It is the classic marathon mistake. Running with the motto: “more and more, faster and faster” does not only drastically increase the risk of developing overuse injuries, but also extends the time for recuperating. Every athlete has to be careful with their own body and immediately react to warning signals. One day can be bad, but the next one might be more successful; forcing it is counterproductive for long term success.
Too many competitions
Despite all ambitions: Competing in one race after the other is a misunderstanding of the athletic spirit. After a marathon and the intensive training that goes with it, the body needs time to regenerate. A reduced training program for two weeks after a marathon is far from being a shame; actually, it makes perfect sense to avoid overtraining as well as physical and mental impairments. If you aspire to attend two marathons like Paris and London which take place shortly after each other, it is better to go well-trained and concentrated to just one of them than exhausted with the risk of long-term problems to both marathons.
Insufficient nutrition
The right diet and drinking habits highly influence the runner’s physical potential. Before and particularly during the race, an adequate nutrient and liquid supply is of crucial significance. Important in that respect: No experimenting during the competition! Only use nutrient supplements which you have already tried in training. Do not test stomach tolerances on 42 kilometres! Moreover, the chase of seconds can be an unhealthy ambition if supply stations are skipped to save time. Especially on the last third of the race, a sufficient supply of liquid and electrolytes is absolutely necessary to stay fit and strong.
Inadequate regeneration
Every ambitious runner has to give their body the necessary time for regeneration. Overtraining must be avoided! Even most experienced runners reach the often quoted super-compensation only under professional guidance. Rest, strength and stabilisation training as well as reduced running after a competition are high up on the list to get muscles, skeleton and the cardiovascular system ready again for the next challenge. Note: The phase of regeneration is not an unwanted time-out, but part of the training just, like the active running.
Neglecting strength training
There is no success in endurance sports without strength training! Everybody who wants to be faster, benefits from additional muscle training. A strong skeletal structure helps to withstand the extreme strain during competition. Running with weights or special training for the legs can make the difference on the track. A short time before the competition, however, you should reduce the training of legs and normally rather neglected groups of muscles. Also true in this regard: No experimenting shortly before the competition!
Wrong equipment
The right running shoes are of major importance for every ambitious runner. Consult a specialist shoe store to find out if your current apparel is the best choice for you individually. Regular analysis of your running style combined with trying out the new shoe generation extends the fun of running for both beginners and pros. Depending on ground and use, runners should have several pairs of shoes to choose from. The division between competition and training shoes made by manufacturers is necessary and helpful. Equally important: the right running clothing, selected according to the respective weather conditions. Jogging as an “onion” will keep you in shape during winter and prepare you to be successful in spring, summer and autumn.
No medical care
Athletes attending a marathon should be aware of the extreme strain they will be putting their bodies through. Already before and during the phase of training, a sport-medical examination is obligatory. At many international competitions, a medical certificate is a precondition to registering. A regular check-up of health and performance minimises the risk of overuse, rules out possible nutritional deficiencies and ensures successful training.
Inadequate training schedule
Ambitious runners understand the necessity of an individual training schedule, but the conceptions of richness in detail vary considerably. A good plan also includes effective split trainings, calm and long endurance runs, mountain sprints, pace and competitions runs. Equally advisable are phases of alternative training: swimming, cycling or inline-skating can also free your mind.
Running without monitoring
The purpose of training is the improvement and stabilisation of performance through the continual increase of running ability. Appropriate tools to monitor the efficiency of training are available on the market. Easy-to-use running computers which reliably provide data like current and average speed, distance and running time do not need to be overpriced. The activity monitor JogStyle from Omron, for instance, is available for less than 60 Euro in selected sport specialist shops as well as online. With 3-D sensor technology and memory-function, the own performance curve can be easily monitored, analysed and improved.
More information about JogStyle as well as further articles about “healthy running” are available at http://www.myjogstyle.com.
About Omron Healthcare
Committed to improving people’s lives, OMRON Healthcare provides clinically proven, innovative medical equipment for health monitoring and therapy. Our product portfolio includes blood pressure monitors, respiratory therapy devices, electronic fever thermometers and activity monitors as well as body composition monitors and professional medical devices.
OMRON Healthcare Group is headquartered in Kyoto, Japan. OMRON Healthcare Europe B.V. is the healthcare division for Europe, Russia, Middle East and Africa, and provides service to customers in more than 60 countries through a powerful distribution network.
For more information, please visit http://www.omron-healthcare.com.
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