Many of you may be starting 2020 with a challenge – maybe it’s sofa to 5k, or maybe you’re en route to a spring half or full marathon. Whatever your aim, Alex Marek, osteopath at Shoreham Osteopathy Centre, discusses the seven most common errors made by running newbies and experienced runners alike.
1. Wearing old trainers
You want this to be the ”new you”, but your gear is a mixture of odds and ends and your old Dunlop Green Flash trainers still feel great. Resist the temptation to begin training in them! Over time, running shoes can lose their support and structure. Every pair of running shoes has a use-by date and this on average is 500-600 miles. So out with the old, to avoid foot and lower limb injuries down the road!
2. Wearing new shoes on race day
You might have a PB (personal best) in mind and it’s tempting to purchase shiny new carbon-plaited trainers just before race day. However, this could lead to a whole world of pain, including sores and blisters on your most valuable tool, your feet. Pain can change your natural running gait, causing injuries to other areas, including knees, back and hips. You are especially at risk if you run in shoes that you’re unfamiliar with. Allow time to get used to them before the event.
3.Wearing the wrong shoes
Choosing the right new pair of shoes is essential. If you have already found a design/make of shoe that works for you, stick with them. Manufacturers sometimes claim that their particular shoes either prevent or treat certain musculo-skeletal injuries – but please be aware that shoes are not a medication and have not gone through robust clinical trials. There could be many contributing factors to any injury, not just the shoes alone. A shoe first and foremost should feel comfortable to run in, so why not try before you buy? Most shops will allow you to take them for a spin.
4. Ignoring the pain
Runners tend to accept pain as part and parcel of the sport, but it’s important to distinguish between “good” or familiar pain, which is part of the body’s natural healing process; and “bad” pain which is not usual and needs investigating. ‘Delayed Onset Muscle Soreness’ or DOMS is that familiar soreness or ache in the muscles you’ve worked, caused by inflammation and build-up of lactic acid. Try Epsom salt baths, ice baths and light cardiovascular exercise (eg a gentle walk or swim) to increase circulation and stay well hydrated to ease this type of “good” pain. “Bad” pain, however, is often more localised to a specific area and described as sharp, pinchy or nervy and will inhibit your normal range of motion. Pay attention to unfamiliar pains, ease up and seek medical help.
5. DIY-ing your injury treatment
If that pain feels “bad”, you might have an injury and, being a runner, you want to sort it out yourself. However, it’s easy to misdiagnose your symptoms, especially with the amount of information on the internet, so if you’re not a medic, please do seek professional advice. Don’t DIY, as this can lead to further complications down the line.
6. Getting Dehydrated
Running leads to sweating and over long periods, your body may lose more fluid than you are able to take in. When the normal water content of your body is reduced, the balance of mineral salts and sugars in your blood is disrupted which can have fatal consequences.
Even minor dehydration can have a deleterious effect on your performance and decision making and lead to potential injury.
Some of the early warning signs of dehydration include: (NHS 2019)
- Feeling thirsty and lightheaded
- Dry mouth
- Tiredness
- Dark-coloured, strong-smelling urine
- Passing urine less often than usual
7. Increasing your running mileage too quickly
As long, cold nights turn into missed training sessions and the looming date of a running event has got you panicking, you might be tempted to start increasing your mileage too far too soon. I advise increasing your mileage by no more than 10% per week. If you’ve missed a session, don’t run more in the next one to make up for it, or you may risk injury.
Give yourself a manageable goal, get advice and go for it! Happy training and happy 2020!
