In today's episode, I’m going to be talking about the ten terrible mistakes that YOU might be making when running.

Whether you're a seasoned pro or just starting out, there are always things you can do to improve your running performance and avoid injury.

So, get ready to learn about the most common mistakes runners make and how you can avoid them.

From Head Chasing to Not Breathing Correctly, I've got you covered. Let's get started!

THE 10 TERRIBLE MISTAKES

Welcome to the Run Better with Ash podcast. In this episode I want to help you undo some of the most common mistakes I see from runners that I work with everyday.

This is PART 1 of 2. In this episode I will go through the first 5 common mistakes and then the next episode will be the last 5 common mistakes.

Let’s make a start on number one…

One of the most common mistakes runners make is not warming up properly before a run.

Many runners think that they can just jump right into their run or workout, but this can be a recipe for disaster.

Without a proper warm-up, your muscles and joints aren't prepared for the stress of running, which can lead to injury.

But the good news is that if you work on your warm-up routine, you'll not only reduce your risk of injury but you'll also run better.

Spend a few minutes before your run doing some dynamic stretches and movements, you'll help improve your range of motion, activate your muscles, and increase blood flow to your working muscles.

Number TWO: Another mistake that many runners make is not paying attention to their form and taking time to do technical sessions that improve running form.

Poor running form can not only decrease your performance but also increase your risk of injury.

By focusing on your form and making sure you have a good posture, you can help reduce the impact on your joints and increase your running efficiency.

If you work on your form and make sure you're running with a good posture, you'll not only reduce your risk of injury but also improve your running economy. And as a result, you'll be able to run longer and faster with less effort.

You can improve your body awareness through drills.

Number THREE: A big mistake runners make is not listening to their bodies.

It's important to remember that rest and recovery are just as important as the actual run.

If you push yourself too hard without giving your body time to rest and recover, you're not only increasing your risk of injury but also hindering your progress. You’ll hit a plateau.

So, if you work on listening to your body and giving yourself adequate rest and recovery time, you'll be able to perform at your best and avoid unnecessary injuries.

Remember, running isn't just about the run itself, but also about taking care of your body so you can continue to run for years to come.

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Number FOUR: running with your head down, also known as "head chasing".

Head chasing is when a runner's head is down and their eyes are focused on the ground rather than looking straight ahead.

This can cause several issues for runners, especially when it comes to their lower back and neck.

Let's talk about how head chasing affects your lower back.

When you run with your head down, you're shifting your centre of gravity forward, which puts more stress on your lower back.

This can cause tightness, pain, and even injury if not corrected. When your lower back is stressed, your running form can suffer, leading to decreased efficiency and slower times.

When you run with your head down, you're putting your neck in an unnatural position. This can cause strain on the muscles and joints in your neck, leading to pain and stiffness.

Over time, this can even lead to chronic neck issues that can be difficult to treat.

So, how do you fix head chasing?

The first step is awareness. If you notice yourself looking down while running, try to lift your head and look straight ahead. It may feel unnatural at first, but it's important to train your body to maintain proper form.

Also, strengthening your core and glute muscles can help to stabilise your lower back and prevent unnecessary stress.

Number FIVE: Your NOT Breathing Correctly!

When you run, your body requires more oxygen to fuel your muscles.

However, if you're not breathing correctly, you may be causing an imbalance in the gases in your body, which can reduce the amount of oxygen in your blood.

One common mistake runners make is exhaling too quickly and through the mouth. This can cause a rapid loss of carbon dioxide, which is a waste product that your body needs to get rid of but it’s also needed in the uptake of oxygen in the blood.

When you lose too much carbon dioxide too quickly, it can cause an imbalance in the gases in your body, leading to a reduction in the amount of oxygen in your blood.

To avoid this, it's important to breathe in and out through your nose. If you find that difficult breathe in through your nose and out through your mouth.

Breathing in through your nose allows the air to be filtered, humidified, and warmed, which can help to reduce the stress on your lungs.

Breathing out through the nose allows enough carbon dioxide to stay in the body so the process of releasing the oxygen in the haemoglobin is efficient.

Another way to ensure you're breathing correctly is to practice diaphragmatic breathing. This involves breathing deeply into your belly, allowing your diaphragm to fully expand. This type of breathing can help to improve the efficiency of your breathing and increase the amount of oxygen you take in with each breath.

THOSE are the first 5 out of 10 Terrible mistakes we need to stop making. In the next episode we will have numbers 6 to 10.

THANKS for listening or watching. SHARE THE LOVE and I’ll speak to you in the next episode my fellow runners!