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Video:5 Common Running Mistakes and Solutions

with Wayne Coleman

These common running mistakes can slow down your race times or potentially cause injury. Here is more information on 5 common running mistakes, as well as solutions for fixing them.See Transcript

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Transcript:5 Common Running Mistakes and Solutions

I'm Dr. Wayne Coleman, chiropractor and owner of Hands-On Chiropractors in Pleasanton, Calif. I've been running for over 20 years and I'm known out here as the running chiropractor, and today for About.com, we're going to talk about 5 common running mistakes and how to fix them.

Starting Too Fast Is a Common Running Mistake

Number 1 is going out too fast. You have to figure your distance and know how far you will go, get go easy, in the first part of the run you will run aerobically, you'll create your oxygen debt. Your body needs to catch up to it. Once your body catches up to your oxygen debt by increasing your breathing rhythm and increasing your heart rate, then your run will be much easier.

Dehydration and Lack of Water Is a Common Running Mistake

Not carrying enough fluids: Plan ahead for your run, always makes sure your have enough fluid and not get out there and get too dehydrated. On any run in any temperature, carry fluids if running over 5 miles, and if it is over 75 degrees outside, always carry fluid no matter what the distance. Don't wait till you get too thirsty, it's hard to catch up. Drink before you run and sip slowly as you go along.

Improper Equipment Is a Common Running Mistake

Not having the proper equipment will make your run miserable make sure your shoes are not worn out, and the shoes must be fitted to you specifically at a running store and get your foot measured by an experienced shoe specialist or runner who can watch you walk and run in the shoes. Also, for women, getting a good running bra is a must. Having a correct-fitting running bra is very important. Go to a specialty running store -- don't try to fit yourself for a sports bra.

And lastly, in cold weather running you’re going to heat up some, but don't get too cold at first. Try layering your clothes, make sure you have a hat, your head loses lots of heat. So layer your jacket or sweater, and as you run and heat up, take your clothes off and tie your jacket around your waist as you warm up during the run. So make sure you wear enough clothes to start your run.

Pushing Your Limits Is a Common Running Mistake

Don't run too far or go past your limits. You don't want to run past your limits, and not be able to get back to where you started. Don't increase your mileage too quick at any one time or run too fast at one time -- go slow. You need to be able to get out and back.

Failing to Respect Injuries Is a Common Running Mistake

Not respecting your injuries, whether from running or other causes, you need to understand your limitations and don't push past those injuries. You will end up injuring other parts of your body and limiting your running ability to continue to run further in the future.

Those are 5 common running mistakes and how to fix them. Thank you for watching and for more information, visit us on the web at About.com.

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