Mistake # 1
Easy for some runners is a four letter word, it is, but not a bad one. Some runners are afraid to slow down. They push on every run assuming that the harder they train, the faster they will get. Of course this is not how it works, your body needs to recover to get stronger.
Fast Fix
On easy runs, wear a heart rate monitor and keep your heart rate 15 to 20 beats per minute lower than your training rate.
On recovery days run with someone slower than you, and keep at their pace.
If all else fails, stop every fifteen minutes and retie your shoes. Sounds silly I know, but forcing yourself to stop will keep your pace from getting faster and faster.
Mistake # 2
You train faster than you race. During training you nail everybody, but only to fall short on race day.
Fast Fix
Know your goal pace for your training run and stick to it.
Don't allow your training partners to suck you into racing during training. It's tough, I know because theirs always one guy you really must just beat, sounds familiar doesn't it.
Take not of your breathing, sustain a controlled effort. Nail that guy (yes that one) on race day where it counts.
Mistake # 3
It's Monday or Tuesday or whatever day, but it's the day you run for 40 minutes. You never stray from this pattern, you run the same route at the same time religiously.
Fast Fix
Never run the same distance two days in a row, add or subtract 10 minutes when you head out the next day. This keeps your body challenged.
Vary your route, vary your pace. Mix it up, do fartleks one day followed by an easy run and then perhaps a couple of hill repeats the next day.
Mistake # 4
You run the same 10k, half marathon or marathon every year and you do the same training every year.
Fast Fix
Enter at least one new race per year. Something challenging, maybe a trail run or a cross a country race.
You will need to train differently for these and this variation in training is good for the mind and body.
Experiment with one new training technique at least twice a year.
Mistake # 5
You run, and run, and then you run even more. You devote all your exercise time to running.
Fast Fix
You must devote some time to a form of cross training. Whether it's yoga, strength training or cycling. Make time to cross train at least once a week and then bump this up to twice as soon as you can.
For a few weeks a year let running take a back seat and do something else, preferably a sport that will help you with your running weaknesses.
Mistake # 6
Your'e race-phobic. You'd love to race more, but it hurts like hell. Racing shouldn't be a walk in the park but it doesn't have to be a painful experience.
Fast Fix
You need to train your body and mind for the rigours of racing. Research your race you intend doing. Are there hills, when in the race do they occur, what surface will you be running on, what time of day is the race and so on.
Take everything into account and form a strategy. Try to recreate your race during training, set your goal time and make sure it's realistic.
Mistake # 7
Your'e a race-a-holic, you enter every race you can, if there's a race near you, your at the starting line. I actually know a guy who regularly will run a marathon on Saturday and then another one on Sunday, nuts.
Fast Fix
Schedule your main races at the beginning of each year, you will not perform at your best trying to run marathons within a week of each other. Schedule shorter tune up races in between the longer ones to stay fresh and motivated.
Racing continuously takes the excitement of of it and you will very seldom run a personal best.
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