Hello runner friends!
Welcome back to the Bass Pro Fitness Series
MIDWEEK M😊TIVATI😊N blog!
Now let’s get started by talking about spring. Yes!!! It’s right around the corner… happening on March 20 to be exact. I don’t know about you but I’m so ready for warmer weather and more sunshine! This has been a long, cold, and dark winter.
With the start of spring, this is a great time to talk about spring cleaning. And I don’t mean just tidying up at home, although cleaning can be good cardio and help you reorganize your running clothes for the new season. Now is a great time to do some spring cleaning-up of your bad running habits. And we know that everyone has a few bad running habits right? I know I do. And what greater time to assess those habits and fix them than now right?
So, without further ado, check out these ten bad running habits that most every runner will recognize as listed by The Running Channel, with my two cents as a long-time runner and coach thrown in of course:
1. IGNORING EASY DAYS
We all have those days when we step out for an ‘easy run’ only to find ourselves pushing harder than planned. You’re feeling great, so why not go for a new personal best, right? However, easy runs serve a purpose in your training schedule, allowing your body some active recovery time. Pushing hard two days in a row won’t do you any favours.
2. SKIPPING REST DAYS
It’s a sunny day, perfect for a run, but it’s a rest day. Tempting, isn’t it? Rest days are as crucial as training days. They allow our bodies and muscles to recover, promoting consistency in training and reducing injury risk. If you’re itching to get out, consider a gentle walk instead of skipping the rest day altogether.
3. STICKING TO ONE SURFACE
Some of us have a preferred surface, maybe you’re 100% a road runner. However, mixing up your running surfaces can add variety to your routine and prepare you for races on unfamiliar terrain. Plus, softer surfaces like trails or grass can help minimise impact compared to pounding the pavements.
*On a side note, don’t stick to the same elevation either. Mix it up by running hills and flats. You’ll use different muscles and your body will thank you.
4. SKIPPING WARM-UPS
We’ve all contemplated skipping a warm-up. But disregarding it is a bad habit we should avoid. Activation exercises help your body prepare for the run and can reduce the risk of injury by warming up the muscles that you’ll use.
*At the very minimum, do a five minute warm up walk before heading into a workout. Once again, your body will thank you.
5. NEGLECTING COOL DOWNS
After a long run, you might feel tempted to skip the cooldown and hop straight in the shower. Don’t. The cool-down helps your body adjust after the session, reduces heart rate, and stretching your muscles could aid recovery over the next few days.
*At the very minimum, do a five minute cool down walk. Your body will thank you.
6. IGNORING SMALL INJURIES
Every runner has felt a twinge or niggle during a run but decided to push through. Downplaying a potential injury can lead to a more serious problem that takes longer to recover from. If you feel discomfort, get it checked out by a professional.
*The general rule of running is taking two days off at the first sign of pain or soreness and see if it goes away. If it’s acute pain, however, consult a professional at once.
7. AVOIDING STRENGTH TRAINING AND CROSS TRAINING
Strength training and cross-training may not be as exciting as running, but they play a significant role in a balanced exercise routine. Incorporating bodyweight exercises and activities like cycling or swimming can greatly impact your training and prevent injuries.
*Scheduling these into your training routine will ensure you won’t neglect them. Strength training and cross training will pay dividends in the long run.
8. POOR FUELING AND REFUELING
A common mistake runners make is neglecting nutrition both before and after runs. Fueling and refueling are integral parts of your training plan and contribute to your performance. Make sure you have the necessary snacks and hydration to support your run.
*Get used to bringing along a small cooler when you aren’t ending your runs at home. Having the right nutrition on hand will also pay dividends in the long run.
9. FORGETTING SUNSCREEN
If we could offer you one tip for the future, sunscreen would be it. It’s easy to forget sunscreen in the rush to hit the trails or roads. But applying it should be high on your priority list to prevent painful burns and the risk of dehydration.
If we could offer you one tip for the future, sunscreen would be it. It’s easy to forget sunscreen in the rush to hit the trails or roads. But applying it should be high on your priority list to prevent painful burns and the risk of dehydration.
10. TRYING TO FIX EVERYTHING AT ONCE
This might sound like a proactive approach rather than a bad habit. However, trying to correct every aspect of your running, and experimenting with new diets, shoes or workouts all at once could be overwhelming. Instead, make gradual changes so you can fully understand their impact.
This might sound like a proactive approach rather than a bad habit. However, trying to correct every aspect of your running, and experimenting with new diets, shoes or workouts all at once could be overwhelming. Instead, make gradual changes so you can fully understand their impact.
And there you have it friends. This is a great time to clean-up your habits so you can train well for those fall races. Speaking of fall races, did you know that registration for the Bass Pro Fitness Series of events opens up today at noon?? Consider this your sign to get signed. Your body and your mind will thank you for it! Happy Running!
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