Why does everyone overtake me?
Discover the 10 mistakes you make when running and improve your performance
You are fully aware of the benefits of running, but while you are actually running you have the feeling that you are the slowest and everyone overtakes you.
What are you doing wrong? There could be several reasons.
- You haven’t warmed up properly.
You have not accelerated your heart rate and breathing rate and your muscles are not warmed up. Don’t start running until you are ready.
- Your footwear is inadequate.
Wear runners. They are lightweight, flexible and they cushion every step and protect your ankle. Be careful with your size to avoid chafing and injury to your toes.
- You do not breathe properly.
Your pace is not measured. Take four steps while inhaling and two, exhaling, or 2:2. It is important. If you don’t oxygenate properly, you will have flatulence and you will be obliged to stop.
- You are dehydrated.
Especially if it is hot, you must have had enough to drink before going out or the lack of liquid in your body will weaken your performance.
- Your strides are too big.
You put extra force on your knees and you tire quickly. Step down under your hip, right in your centre of gravity, not in front.
- You do not move your arms properly.
This makes you lose your balance and propulsion. Move them forwards and backwards with your elbows at a 90-degree angle.
- You are not stepping properly.
You only put your weight on your heel, thus delaying the impulse. Gently put your weight on the entire sole and lift your foot as quickly as possible.
- Take it little by little.
The maximum effort your body can make is called your anaerobic threshold. If you go beyond it, you begin to feel fatigue because you lack oxygen. This limit will gradually increase as you train, but do no try to do 10 kilometres the first day. You will get there with time.
- Set yourself a goal.
Be consistent, but don’t lose your enthusiasm. Your head can play tricks on you and, if you are bored, it will affect your performance.
Let your body recover and do not run every day. Start by running twice or three times a week and never more than four consecutive days.
Remember to eat properly and drink two litres of water a day. There’ll be no stopping you!