Whether you're just getting into running, or if you've been having a few bad days, here's a list of common reasons as to why you might feel this way, along evidence-based strategies to overcome these issues!
1. Not Running Enough
If you've been running for a while and are struggling to see improvements, it could be that you're simply not running enough!
Solution: As they say, practice makes perfect. The more you run, the more you'll train your cardiorespiratory system and your muscles to move efficiently and in sync. It's hard to always improve unless you are running consistently - there's a reason why top runners will run 50+ miles a week!
2. Poor Running Technique
As much as running is natural for humans, poor form is actually quite common, leading to inefficiencies and potential injuries. Mistakes include overstriding, improper arm movement, and incorrect posture. Running form also tends to deteriorate when we get fatigued, leading to our bodies hunching over.
Solution: Focus on running biomechanics. Keep your body upright, avoid overstriding by landing with your foot under your hip, and maintain a relaxed upper body and arm swing. Consider consulting a coach or using video analysis to identify and correct form issues.
3. Lack of Strength and Flexibility
Running requires a strong and flexible body, particularly in the core, hips, and legs. Weak or inflexible muscles can lead to poor performance and increased injury risk.
Solution: Incorporate strength training and flexibility exercises into your routine. Exercises like squats, lunges, and planks can build strength, while yoga and dynamic stretching can improve flexibility.
4. Improper Footwear
Wearing the wrong type of running shoes can cause discomfort and injuries. Shoes that don’t match your foot type or running style can lead to problems like blisters, shin splints, and plantar fasciitis.
Solution: Invest in a good pair of running shoes that match your foot type and running style. Consider visiting a specialty running store for a professional fitting and gait analysis. Custom orthotics can also help address imbalances due to arch differences or flat feet.
5. Overtraining
The opposite of #1: many runners, especially beginners, tend to do too much too soon. This can lead to burnout and overuse injuries such as stress fractures and tendinitis, especially if you haven't figured out proper running technique yet.
Solution: Start with technique, and then follow a structured training plan that gradually increases mileage and intensity. Incorporate rest days and listen to your body to avoid overtraining.
6. Poor Hydration
Dehydration can lead to fatigue, cramping, and poor recovery.
Solution: Stay hydrated by drinking water throughout the day and consider sports drinks for longer runs to replenish electrolytes. Hotter weather will also lead to your body needing more water, even if the sun isn't out, so hydrate accordingly.
7. Inadequate Warm-up and Cool-down
Skipping warm-up and cool-down routines can lead to muscle stiffness and injuries. A proper warm-up prepares your body for the run, while a cool-down helps it recover.
Solution: Always include a warm-up of dynamic stretches or a light jog before your run. Post-run, do static stretching and a cool-down walk to aid recovery.
8. Improper Nutrition
Properly fueling your body is important to both overall and cardio health. Your muscles and cardiorespiratory system need nutrients to function at their best and recover after exercise.
Solution: Eat clean and avoid heavily processed foods. If you have weight to lose, losing that reduces the mass that your body needs to move when you run, which reduces stress on your joints and muscles. Make sure your diet includes nutrients that your body uses during cardio exercise, and eat those foods regularly or take them in a drink mix such as Stamina 13.
9. Improper Breathing Techniques
Many runners struggle with their breathing, leading to discomfort and reduced endurance.
Solution: Practice rhythmic breathing techniques, such as inhaling for three steps and exhaling for two. Breathing deeply from your diaphragm rather than shallow chest breathing can also help.
10. Mental Barriers
Running is as much a mental challenge as it is a physical one. Negative thoughts, anxiety and self-doubt can hinder performance.
Solution: Develop mental toughness through positive self-talk, visualization, and setting small, achievable milestones. Mindfulness practices can also help with focus and resilience. You got this!
Conclusion
Running may seem simple, but doing it well requires attention to a lot of things. By staying mindful of these factors, you can improve performance and reduce the risk of injury. And perhaps most importantly, it can help you have fun!