Errors In Outdoor Training

2023 Author: Jessica James | [email protected]. Last modified: 2023-08-25 04:20

Alexey Khukhorev, head of outdoor programs at the World Class fitness club chain, spoke about the mistakes fitness lovers make in the fresh air.

Alexey Khukhorev

Head of outdoor programs of the World Class fitness club chain

Sharp start after a break

Have you decided to return to street jogging after hibernation? Enter the training mode smoothly, you do not need phrases like "catch up quickly." If the break was for 4-5 months, you need to recover with minimal stress. Did you run 7 kilometers? Start at distances of 1.5-2 km. Watch your pulse, don't drive yourself. Feel like your breathing is getting out of hand? Slow down the pace, go to a sporty step. Interval running, alternating with brisk walking, is much more beneficial than a monotonous run at the limit of strength.

Morning run on an empty stomach

This mistake could cost you a hungry swoon! "Hungry" workouts are harmful to the body and are absolutely not effective either for losing weight or for working on muscle tone. You don't need to gorge yourself before your morning run, but at least eat yogurt and a banana.

Wrong choice of clothes

In the spring, many are afraid of being overcooled and dress much warmer than necessary - they sweat a lot during training. Remember, during physical activity, the body temperature rises, so in April you do not need warm sweaters and jackets. The best clothing choices for spring jogging, cycling or Nordic walking are a T-shirt, long sleeve long sleeve, and a lightweight windbreaker to keep out the rain and wind.

Drinking regime

Forgot your water bottle at home? Are you uncomfortable running while holding it in your hand? These are not arguments! At any sports store you will find a variety of handy running belt bags that you can put a bottle in. If you don't drink during an hour's run, you can become dehydrated. You cannot drive yourself into a water deficit - this is fraught with excessive stress on the cardiovascular system.

Speed too high

Sports running is not a racing game! If you pick up a pace that you cannot keep up, your breathing will become difficult - you will quickly get tired. Some beginners naively think that the faster they run, the sooner they will lose weight. It's a delusion! If you are running to lose weight, I advise you to get a heart rate monitor right away. You must know exactly your heart rate zone for fat burning and do only in it. And this, as a rule, is running at a rather slow speed.

Skip warm-up

Before any kind of physical activity, be it running, Nordic walking or even regular pull-ups on the turnstile, you need to warm up and prepare your muscles, otherwise they will quickly "clog" and will hurt. In the worst case, this mistake is fraught with serious sports injuries, including rupture of muscles and ligaments. Allow 10-15 minutes to warm up. These can be basic exercises that include dynamic movement and slight stretching. You don't need to pull your leg or arm in one place, as in yoga. The main rule of warming up is to move so that your heart rate quickens a little and your body temperature rises.

Forget stretching

Because of this error, the muscles ache for a long time and slowly recover. Done well - don't forget about 7-10 minutes of stretching exercises. You need to stretch exactly those muscles that were involved.

Long distances

Even experienced marathoners increase the distance gradually, for example, 500 meters at a time. Otherwise, there may be problems with recovery - you will miss your next run and will be "wallowing on the couch" with muscle pain.

Ignoring joint pain

Running to your limit is not just a mistake, but a huge foolishness that can cost you big health problems. The most serious sports injuries involve the joints. If you feel aching pain in the knee, ankle, or hip area, immediately slow down. Often, joint pain is temporary and occurs due to too much physical exertion. If the pain does not subside after 2-3 induction workouts, go to a sports doctor.

Wrong training regimen

In the wake of enthusiasm, beginners start training every day. You need to know when to stop in everything, especially in fitness! If you have exercised well, your muscles need time to recover. That is why the optimal regime for jogging is 3-4 times a week. Be sure to alternate your workout days with rest.

Text: Veronica Shur