Chronic Self-Destructive" Running Habits – Are You Guilty of Any?

"Chronic Self-Destructive" Running – How Many Mistakes Are You Making?

Here are 4 "chronic self-destructive" running habits. How many of these have you adopted?

Running After Recovering from a Major Illness

Many runners rush to run after recovering from a major illness, believing that running will help detoxify the body and speed up recovery. However, after viral infections (such as a cold or flu), the immune system is still weak. Intense physical activity at this stage can lower immunity further and hinder recovery.

It’s recommended to rest for at least 7 days after recovering from a major illness before gradually resuming exercise. Listen to your body and avoid pushing yourself too hard. Stop if you feel unwell. In addition, if you are resuming running after an illness, begin with shorter, lighter runs to allow your body to gradually adjust.

Morning Runs After Staying Up Late

Some people stay up until 1 or 2 AM, then wake up around 6 AM for a morning run, thinking it will help them regain energy. However, running after staying up late only worsens your health. Lack of proper rest impairs your heart’s ability to recover, and a morning run further depletes your energy.

For those who often stay up late, it’s best to avoid morning runs. Getting enough sleep is crucial for recovery. You can choose a different time of day for your run instead of sacrificing sleep. Running in the afternoon or evening, after having adequate rest, may be more beneficial for your overall health.

Running Every Day Without Rest

Some believe that running every day is a sign of discipline and that it will make them a better person. However, running every day without rest is not beneficial for your recovery and may cause injuries, such as damage to the meniscus or patellar softening.

Running every day can lead to physical and mental fatigue, making you lose interest in running. A proper balance of work and rest is essential to keep your enthusiasm for running and continue in the long term.

It’s recommended to rest for at least 2 days a week or alternate running and resting days. This allows your body to recover and helps you run longer and healthier. By integrating rest days into your schedule, your muscles and joints will have time to repair, and you'll experience fewer injuries and more sustainable progress.

Neglecting Proper Running Posture

Many runners do not pay attention to their running posture, relying on their instincts instead. Incorrect form, such as knees turning inward or landing on the heels, can lead to meniscus damage and knee pain, even causing other injuries.

Proper running posture should involve a slight forward lean, a tight core, and a slightly bent knee when landing. It’s important to land on the front of your foot or the whole foot, rather than the heel. Keeping your posture in check helps reduce unnecessary strain on the joints and improves running efficiency.

New runners should start with a distance of 3-4 km, running at a slow pace. Do not focus on speed, and gradually increase the distance as your body adapts to running.

How to Maintain a Healthy Running Habit

Running is not just a physical activity; it’s a lifestyle. Maintaining a healthy and scientific approach to running can not only boost your fitness but also slow down the aging process. To stay motivated and achieve long-term success, it’s important to manage the intensity and frequency of your runs, gradually increasing your mileage, rather than blindly focusing on quantity or speed.

Before you start running, a proper warm-up is essential. Stretching and warming up help prevent injuries and allow your body to adjust to the intensity of the run. After your run, cool down and stretch to relax your muscles and prevent stiffness.

Running shoes are also an important consideration. Choosing the right pair of shoes provides adequate support for your feet and prevents joint injuries. Different terrains require different footwear, so make sure to select shoes that suit the conditions of the running environment.

Most importantly, running should be a part of your daily health routine, not a momentary challenge. By combining proper training with rest, you can run longer, healthier, and more safely while enjoying the many benefits of this wonderful activity.

Thank you for reading!

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– Evan Tao