We extend a warm welcome to all our new members, whose numbers are growing daily. Today we’re going to look at the bad habits we adopt during running sessions. Don’t insist that you’re all perfect runners with no mistakes! It’s hard to break these habits, because after all, we’re individuals. Here are a few tips to help you detect and correct them.

Bad habits

Doing too much too fast: When you’re new to running, you’re often full of energy and enthusiasm. You run almost every day, thinking that the more you do, the better. However, it’s the perfect recipe for overtraining and demotivation. Overtraining is harmful to the body, often leading to injury and general exhaustion. For example, starting to run every day right from the start can quickly lead to knee pain and the need for prolonged rest. To avoid this, take at least one day’s rest between each session.

Neglecting the warm-up: Many runners neglect the warm-up and start running straight away. It may seem like a time-saver, but it’s the best way to get hurt. A good warm-up prepares your heart, muscles and joints for exercise. For example, skipping the warm-up due to lack of time can lead to ankle injuries after starting off too abruptly. A 5-10 minute warm-up, such as gentle walking or jogging, can prevent such injuries.

Finish with a sprint: Some runners like to end their session with a sprint to finish on a high note or beat their personal best. However, this can lead to injury. Instead, slow down gradually to allow your body to recover. For example, finishing every race with a sprint can cause acute thigh pain. Instead, finish with a few minutes’ walk to let your body return to a state of rest.

Always wanting to go faster and further: Constantly striving to improve performance at every session can be counter-productive. You could burn out and stop making progress. A gradual progression is essential. For example, trying to increase speed and distance with each session can lead to rapid exhaustion and a lack of progress. By following a progressive training plan, you can increase your performance without injuring yourself.

Neglecting stretching: Not taking the time to stretch after a running session is a common bad habit. Stretching helps reduce aches and improve flexibility. Taking a few minutes to stretch can make a big difference. For example, never stretching after races can lead to intense muscle pain the next day. By incorporating stretching after each session, you can reduce these aches and pains.

General advice

Plan your rest days: Build rest days into your training plan. Your body needs time to recover and strengthen. For example, if you run every day, cut back to four or five days a week and see how your body reacts. Listen to your sensations and adjust accordingly.

Warm up properly: Take 5 to 10 minutes to warm up before each run. This may include brisk walking, dynamic movements or light jogging. For example, starting each session with a few minutes of brisk walking and dynamic exercises can considerably reduce the risk of injury.

Slow down at the end of your run: End your sessions with a few minutes’ walk to allow your body to return to a state of rest. For example, finishing your errands gently can help avoid intense muscle pain and injury.

Follow a progressive training plan: Gradually increase your speed and distance. Use training plans adapted to your level to avoid overtraining. For example, following a training plan that gradually increases distance and intensity can help you progress without injury.

Incorporate stretching after each session: Take the time to stretch for 5 to 10 minutes after your runs, ideally a few hours later, in the cold, or the next day. This helps prevent injury and reduce muscle soreness. For example, incorporating stretching into your post-race routine can significantly reduce muscle soreness.

Changing bad habits can seem difficult, especially if you think you’re doing the right thing. However, the best way to progress without injury is to establish rituals in your sessions. Remember that the key to success lies in consistency and patience. Adopt good habits and make them part of your routine for lasting, pain-free progress.

To share your passion and receive additional advice, don’t hesitate to join our partner coaches, our clubs, or our community on Facebook. Running alone is all very well, but being challenged and accompanied is even better!