10 common running mistakes I made in my 20s that I’m avoiding in my 40s: 
🔷 Didn’t Strength Train
I lifted weights, but I always skipped leg day.
Strength train your entire body to:
• Reduce injury risk
• Improve coordination
• Improve running efficiency
Here are some simple exercises to get started:
I lifted weights, but I always skipped leg day.
Strength train your entire body to:
• Reduce injury risk
• Improve coordination
• Improve running efficiency
Here are some simple exercises to get started:
https://twitter.com/1328837956321374208/status/1737462730552930773
🔷 No Warm-Up
I'd go straight from the couch or sitting at my desk to full speed.
Instead, you should:
• Walk
• Slowly jog
• Dynamically stretch
Raise your body temperature and reduce the risk of injury.
Prime your body for performance.
Here’s my go-to 5-minute warm-up:
I'd go straight from the couch or sitting at my desk to full speed.
Instead, you should:
• Walk
• Slowly jog
• Dynamically stretch
Raise your body temperature and reduce the risk of injury.
Prime your body for performance.
Here’s my go-to 5-minute warm-up:
https://twitter.com/1328837956321374208/status/1607735447790440450
🔷 Ran Too Fast and Too Much
I was always on a mission to beat yesterday’s pace and distance.
This led to:
• Injury
• Burnout
• Overtraining
You need lots of easy days and rest to make running sustainable.
Slowly building time on your feet.
Consistency beats intensity.
I was always on a mission to beat yesterday’s pace and distance.
This led to:
• Injury
• Burnout
• Overtraining
You need lots of easy days and rest to make running sustainable.
Slowly building time on your feet.
Consistency beats intensity.
https://twitter.com/1328837956321374208/status/1776225002917957753
🔷 Plowed Through Pain
I would ignore pain thinking I could will myself through it.
That might work for a few days but always led to injury.
Instead, listen to your body. Back off when necessary.
Pain is data on where you need to get stronger.
I would ignore pain thinking I could will myself through it.
That might work for a few days but always led to injury.
Instead, listen to your body. Back off when necessary.
Pain is data on where you need to get stronger.
🔷 No Cool-Down
After each run, I’d go right back to sitting on the couch.
• No stretching
• No breath-work
• No cool-down walk
Cooling down helps your body temperature, blood pressure, and heart rate return to normal resting levels.
Prime your body for recovery.
After each run, I’d go right back to sitting on the couch.
• No stretching
• No breath-work
• No cool-down walk
Cooling down helps your body temperature, blood pressure, and heart rate return to normal resting levels.
Prime your body for recovery.
🔷 Didn’t Cross Train
I’d only run (and lift some), but a great way to improve fitness without always taking the impact of running is cross-training:
• Row
• Bike
• Swim
Or do other activities.
You don’t always have to run.
Mix it up to get stronger and keep it fun.
I’d only run (and lift some), but a great way to improve fitness without always taking the impact of running is cross-training:
• Row
• Bike
• Swim
Or do other activities.
You don’t always have to run.
Mix it up to get stronger and keep it fun.
🔷 No Plan
I had no idea what run I would do on any given day.
Schedule your:
• Easy runs
• Long, slow runs
• Interval/hill workouts
Be flexible and listen to your body.
But scheduling your workouts increases follow-through.
Build toward your goals.
I had no idea what run I would do on any given day.
Schedule your:
• Easy runs
• Long, slow runs
• Interval/hill workouts
Be flexible and listen to your body.
But scheduling your workouts increases follow-through.
Build toward your goals.
🔷 Always Ran the Same Route
Without a plan, I'd run the same loop over and over, trying to go faster.
Instead, let yourself explore and experience different terrains and environments.
Mix up your routes to keep yourself engaged instead of always being on autopilot.
Without a plan, I'd run the same loop over and over, trying to go faster.
Instead, let yourself explore and experience different terrains and environments.
Mix up your routes to keep yourself engaged instead of always being on autopilot.
🔷 Didn't Prioritize Recovery
I thought I earned the right to do whatever I wanted:
• Stay up late
• Binge on food and booze
But if you want to be your best you have to take care of your body:
• Quality sleep
• Food as fuel
Recovery is when you adapt and grow stronger.
I thought I earned the right to do whatever I wanted:
• Stay up late
• Binge on food and booze
But if you want to be your best you have to take care of your body:
• Quality sleep
• Food as fuel
Recovery is when you adapt and grow stronger.
That's it! Thanks for reading my thread.
If you enjoyed this, 2 requests:
1. Follow me @singhcredible to become a great runner
2. Share this so others can read it
If you enjoyed this, 2 requests:
1. Follow me @singhcredible to become a great runner
2. Share this so others can read it
https://twitter.com/1328837956321374208/status/1792891434078515550
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