Is your running performance plateauing even though you’ve been training hard and trying out some new ideas? Try scaling back with some of these tips to help your performance soar.
One of the great things about running is that you can do it almost anywhere and at any time – it doesn’t need any preparation, right? Well, that’s great if you’re going for a leisurely jog around the block, but if you’re taking running more seriously for an event like the Wings for Life World Run, then good preparation is the way forward.
Here we’re taking a look at some of the things you should be avoiding before running, so you can put your best foot forward and optimise your training with these seven tips.
Not getting enough sleep
Runners love to compare the distances they cover, their average pace and the frequency of their training sessions. But they might focus less on how much sleep they get, even though it is one of the most important parts of training for runners. Sleep not only allows the body and mind to recuperate but also supports immune function. It also releases growth hormones that are important not only for building up muscles but also for repairing and regenerating the body. Without sufficient regeneration, your body won’t be able to perform at its best, so get plenty of sleep – before and after you go running.
Hydrating without a plan
There’s a right way and a wrong way to hydrate yourself – especially before going running. It’s never a good idea to knock back litres of water right before running or to drink carbonated mineral water at the last minute. Your body won’t thank you for either. A better way to stay hydrated is to drink enough water over a longer period, even on days when you’re not training. This way, your body will also remain sufficiently hydrated when you need to perform at your best.
Eating the wrong things
Trying to load up on carbs by having a big meal right before a run is a big no-no for runners. Eating right before a run strains your stomach and diverts valuable energy to digestion rather than to your run. Instead, you should wait at least two hours before running. As well as sugary food, it’s best to avoid fatty or high-fibre foods – this is because fat is difficult to digest, and fibre stimulates digestion.
Static stretching
Static stretching (holding a stretch for a sustained period) before a run is counterproductive in two ways. First, stretched muscles have lower performance capacity; in other words, static stretching reduces speed and muscular strength. Secondly, lower muscle tension increases the risk of injury, as a stretched muscle has less elasticity and maximum strength, both of which reduce performance. This means that your warm-up should consist of dynamic stretching, such as swinging your legs. Try some static stretching after running instead!
Forgetting to go before your run
You really don’t want to train on a full bladder or bowel, so it’s always best to go to the toilet just before going on a run. Ignoring it won’t help, so be sure to pay one last visit to the bathroom, even if you’re not sure you need to. Also, you might need to improve your hydration and nutrition if you have frequent toilet breaks during runs.
Running without socks
When temperatures rise, it’s sometimes tempting to go for a run without socks. While socks should never be worn with sandals, they’re necessary for running. Functional running socks, in particular, not only help to avoid blisters and chafing on your feet, but they’re also breathable and let out sweat, just like a functional running shirt. But you should make sure that your socks are a perfect fit and aren’t wrinkled.
Wearing new running shoes for a race
You’ve followed your training plan, taken heed of all the above no-nos and are ready for the big day. What could be wrong with wearing new running shoes? Quite a lot, in fact! New shoes should always be broken in before being used on long runs or at events – even if it’s exactly the same model of shoe that you had before, you could still be in for a nasty surprise. The material has to stretch, and your feet need to get used to new shoes, so stick to the shoes you know and trust for the runs that matter most.
