Common Running Training Errors
After seeing a lot of running related injuries lately, here is a running post with some tips to avoid the common training errors we have seen lately:
Too much too soon – increase in training volume (how much)/frequency (how often)/intensity (how hard) that is too quick for your body to handle. Don’t increase too many of these areas at the same time, particularly if you haven’t been running for long or you are returning from an injury.
Too much high intensity running – don’t push yourself to your limits in every session. Focus on switching between low intensity to medium- high intensity running, without having high intensity sessions over consecutive days.
Poor weekly programming – i.e don’t plan your hardest/longest run the day following a high intensity lower body strength training session. Don’t go for 4 medium-high intensity runs over 4 consecutive days, without implementing a low intensity active recovery day, whether that be cross-training or a low intensity run.
Poor recovery – not having a consistent sleeping pattern/not sleeping for long enough (optimising your sleep may help you to improve your performance and reduce your risk of injury), not having a deload week every 4-6 weeks (reducing training volume 10-30%/small reduction in intensity), not prioritising a balanced, nutritional diet consisting of fats, carbohydrates, proteins and micronutrients and not keeping hydrated.