10 Long Distance Running Blunders

Running is a relatively high-injury sport. Approximately two out of three runners gets injured annually, but it doesn't need to be that way. You can prevent most aches, pains and injuries. To successfully run any distance of 5K or more takes some forethought and common sense. Here is a list of the ten most common blunders that can hamper your best efforts and lead to an unsuccessful event.

  1. Disregarding running form: The most common blunder runners make is running inefficiently or in a way that could potentially hurt their body. The primary focus of Chi Running is to teach you how to run farther, faster and injury-free. Anyone can learn correct running form and, just like learning anything new, it takes consistent practice. But when you can learn to run more efficiently, you'll be able to run for years. 
  2. Under-training: Running a distance longer than you have conditioned for is asking for trouble. People do it all the time by running a 10K, half marathon or marathon while  "gutting it out." Pushing your body beyond its limits can create long term damage and take away your enjoyment of running as well. The Chi Running technique teaches you to listen to your body throughout your training so that you never run farther or faster than your body is capable of running. 
  3. Unfocused training: To best train for an event, know as many specific elements of the event as possible, and then train accordingly. Our technique-based Training Programs show you how to "rehearse" all the details of your event during your pre-race training period. This improves your confidence and ensures that you run your best race possible. 
  4. Over-training: Over-training can mean many things, but bottom line, it means running consistently faster or farther than your body can handle. Everyone's body needs recovery time. Pushing yourself too hard for too long can deplete your body's deep reserves and significantly increase your recovery time. Our training programs teach you how to body sense what your body needs instead of letting your mind (and ego) dominate your training.
  5. Starting too fast: Most people get caught up in the excitement at the start of a race and run too fast. Chi Running will teach you how to find your ideal starting pace and practice it before you show up for your race. You should know in advance how fast you want to start your event, and stick to your plan. Starting too fast will deplete your reserves, leaving you with nothing for the finish.
  6. Trying a new fuel at the event: Have a fueling plan. Test it in your training and stick to it during your race. You never know how your body might react to new food during an event. The best time to practice your fueling system is during your pre-race training.
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