Its hard to break through without avoiding these five mistakes.

 Its hard to break through without avoiding these five mistakes.

Some runners feel that warm-up will delay running time, their time is already tense, why waste it on warm-up? In fact, warming up is critical to activating muscles, which make the connection between nervous system and muscle more effective, and when the muscles are ready, they can greatly reduce the risk of injury.

It only takes about 10 minutes to warm up before running. Long stride, jump, leg raising, squatting and bowing are all relatively simple and practical warm-up exercises.

Shorten training time

For example, runners want to do speed exercises through intermittent training. The plan is to run eight 400-meter sprints and jog for 90 seconds each time. But in the actual implementation process, the first and eighth efforts of many runners vary greatly, and the recovery time is often less than 90 seconds. This requires the runner to meet the standard from the beginning to the end of each training, can not unconsciously shorten the training time.

Running shoes dont fit properly

Whether its preparing for a running race of any distance, its crucial that the running shoes fit. When running, only the feet touch the ground directly, so we should protect our feet by running shoes. Running shoes that are too big or too small or badly damaged will have a serious impact on running performance. When a runner buys running shoes, its best to go to a professional store and buy the most suitable running shoes through gait analysis.


Theres nothing wrong with hard training, but running doesnt always require excessive effort. Low-intensity running training can make the runners aerobic, respiratory and muscle systems more efficient, and ultimately translate into improved performance. If runners blindly pursue hard training, it will easily lead to overtraining and injury, seriously affecting the training after.

Lack of strength training

In fact, strength training is equally important to runners as running training. Strength training can help runners increase muscle mass, muscle strength, running efficiency and endurance.