deepstash

Beta

© Brainstash, Inc

AboutCuratorsJobsPress Kit

The "too-much-too-soon" trap

It's usually not the shoes you're wearing, or your posture, but forcing yourself to accomplish too much from the very start that's causing you physical pain.

If you started running in the last few weeks or months and you get injured, you probably have nothing to blame but the fact that you’ve been doing too much, too soon.

@embp20

MORE IDEAS FROM THE ARTICLE

Ramp up slowly

If you did 3 short runs in your first week, you shouldn’t double that for week 2, even if you feel fine. 

Progress takes more time than you think, because each body system adapts to exercise at their own pace - maybe your lungs felt fine on the run, but the next day your muscles felt sore.

  • Most or all of your runs at a pace that feels comfortable, controlled, and conversational.
  • Exercise that is not running, if you feel that the above isn’t enough for you: Cycling and other cross-training can work your lungs and muscles without putting too much strain on your tendons and ligaments.
  • Strength training, to help everything get stronger and more adaptable.
Know when to stop
If you do end up hurting, it helps to know what kind of pain is usually fine to run through vs what needs to be looked at.

Runners tend to run through: Muscle soreness, ache that’s uncomfortable but not really painful, discomfort that feels better as you run;

Stop running when injuries: Feel like a sharp, stabbing pain, cause you to limp or change your gait, get worse as you run.

Deepstash helps you become inspired, wiser and productive, through bite-sized ideas from the best articles, books and videos out there.

GET THE APP:

RELATED IDEAS

Side stitches are caused by a lack of oxygen in your GI muscles. Exhale hard and long, or slow down your pace until the stitch subsides.

If it is a recurring problem, consider avoiding solid food immediately before and after a workout. 

5

IDEAS

Running Nutrition

Eating anything you want may lead to weight gain after a few months of regular running. Instead, focus on a healthy balanced diet.

  • Eat something light that is high in carbohydrates 2 hours before you start running.
  • If you're going to run longer than 90 minutes, consume 100 calories after an hour and another 100 calories every 45 minutes.
  • After a long run, eat some carbs and protein within 30 minutes.  The ratio of carbs to protein is 3 to 1.
How To Start A Daily Running Habit

1. Don’t Think: You just go—every day. 

2. Find A Schedule That Suits You: Try Fit your daily run in your current lifestyle.

3. Minimize Landing Shock: the last thing you want to do is over-complicated things.

4. Start Slowly: Try to improve your shape just a little bit every day.

5. Rest Before You Get Tired: You’re building a habit — consistency is key.

6. Buy 2 Pairs Of Running Shoes