The 10 Mistakes You Make When Running

You don’t switch your route: Same time, same route can make for a boring workout — and stats that don’t ever improve. Switching up your route will challenge different muscles, keep you motivated, and improve your running skills. Don’t stick to your tried-and-true trail; find a new running route with these tips.

You don’t fuel right: You may be able to power through a short run without any food, but if you’re going long, you need fuel and water. Time your run so it’s two to three hours after a meal, or have a snack full of carbs and protein about 30 minutes to an hour before you go for a run. Don’t forget to drink plenty of water well before you step out; drinking too much right before you go can cause cramps.

You don’t warm up: Starting your run at full force is not a good idea. You’ll feel sluggish, tight, and discouraged if you don’t warm up before that sprint. Do a light jog or five minutes of brisk walking before starting your actual run.

You don’t cool down: You came, you conquered, you’re done with your run. Don’t stop now, however; you still need to take a few minutes to stretch your warmed muscles to help you recover. 

You don’t check your form: Running may seem natural, but a few body adjustments can make a big difference, allowing you to run faster, longer, and more efficiently. Make a mental note to pay attention to your running form every once in a while; your shoulders should be relaxed and down, your arms should swing parallel to the ground (without crossing your midsection), and your head should be up and looking forward, not down.

You don’t challenge yourself: If you want to be a better runner, you need to up your pace. Intervals and tempo runs help you increase your speed in the short term, so that in the long run, you become a faster, better runner.

You run in the wrong gear: Sweat-soaked cotton shirts, shoes without enough support, and pants with chafing seams — all of these can cut a run short or at least make you not want to go out again. Invest in a few key pieces once you’ve upped your mileage; you’ll be surprised by how much what you wear matters.

You push yourself too hard: Challenging yourself is great, but doing too much too soon is a common cause of runner burnout, not to mention injuries. Start off slow and gradually increase your pace as you get more comfortable. Remember not to ramp up your mileage too quickly; increase your total by only 10 percent every week.

Your strides are too long: It may feel good to bound down that trail, but if you make a habit of taking too-long strides, you may tire more quickly. Shorter strides are also easier on your knees, so if you find yourself going long, shorten your steps and see if it feels better.

You’re not consistent: It’s not going to get easier unless you stick with it. Try to run three times a week if you want to become a better runner; you’ll be amazed at how much easier that three-miler seems after just a few weeks of running.

Beyoncé says:

"I was very aware of the fact that I was showing my body. I was 195 pounds when I gave birth. I lost 65 pounds. I worked crazily to get my body back. I wanted to show that you can have a child and you can work hard and you can have your body back… You could have your child and you can still have fun and still be sexy and still have dreams and still live for yourself. I don’t have any shame about being sexual. I’m not embarrassed about it and I don’t feel like I have to protect that side of me."

In running, you can’t be a beggar.

In running, you can’t be a beggar. Never beg your legs to keep moving, never beg yourself to keep pushing forward. Because that implies that you don’t have control. Eventually you’ll have to beg your mind too. No don’t be a beggar, but instead be a commander. Command your legs to push, command your feet to keep going. Because you want this. And you’re going to make it happen.”

How To Keep Yourself Together During Your Run?

1. The watch is your enemy. I’m serious. Do you know the feeling when you just started your first mile & you are already panting/dying and you just glance over to check the time/distance and you suddenly are like “OH MY GOD I CANT DO THIS 36 MINUTES TO GO AND I CANT BREATH I CANT CANT”? You shouldn’t stop there, honey. You should cover your watch with something and you should focus on the NOW and not the remaining miles. Instead of watching the time, music is a lovely substitute. Usually a song is ~3:30 min, 2 songs are like 7 minutes. So you will run from song to song and not from minute to minute. On top of that you will gain motivation from your awesome playlists

2. Focus on your goal. Focus on a reward, you run for something, right? Maybe you want to get into shape or be fitter or whatever. Imagine Ryan Gosling waiting you at the finish line or looking hot or feeling & being healthy.

3. Focus on your problems. Running is the perfect place to release your stress. Everyone has problems, what makes difference is your reaction, the way you deal with your problems. Running is a challenge, you fight yourself, your problems, your insecurities. Let them come to you, and during your run, you will free yourself from them. Run your problems out.

4. Have a ‘keep calm’ song. ‘Keep calm’ songs are (surprise!:)) keeping you calm. When you feel like hyperventilating & you are like “i can’t do this, i want to stop” over & over again, use a keep calm song. And breathe more. Long, nice breaths will stabilize your heart rate.

5. Feel your body. That’s my favorite method (to be honest, I’m running for this feeling:)). I was a swimmer during my high school career (like 2-7 hours training everyday, yay!). And swimming is quite boring (you even can’t have your music) and challenging. So I started to focus on my body. My lungs, how I am getting breath, my legs, how they work. My arms, the motions, I started to watch my body and pay attention to my body. And my body in return kept me in the present, so I was just swimming, nothing more. ♥

FEL

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If it was that easy, it wouldn't be worth it~

Ability Motivation Attitude

Don't assume, get certain

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An athlete cannot run with money in his pockets. He must run with hope in his heart and dreams in his head. 

Run, Walk, Crawl

This is beautiful

Think training's hard? Try losing.

Checking out your progress after a hard workout at the gym:

Expectations:

Reality:

if it hurts, run faster.

Do I look like a grocery item to you?¿?¿? I see you checking me out!!

Trust yourself. Stay strong & you can make it through anything.

I hate those moments right before you go to sleep, when you are forced to think about all the things you tried so hard to forget.