4 Bad Running Habits And How To Fix Them

If you’re starting to get into running for the first time, take heed. You might think it’s as simple as placing one foot in front of the other, but it’s not. Nix bad running habits before you rack up the miles with these tips.

4 Bad Running Habits And How To Fix Them

As a new runner, you might feel like you have a lot of catching up to do just to hold your own. But you have a key advantage: You haven’t had time to develop bad habits. Ever notice how runners constantly complain of being injured? Yeah, it’s not from the running. It’s from bad running habits. Ingrain good ones from the starting line, and you can circumvent a whole lot of pain and suffering. Read these tips, implement them, and prepare to lace up!

Bad Habit 1: Starting Too Quickly

As with lifting, when you run, your muscles, joints, and ligaments need a chance to warm up and get the blood flowing before you’re ready to crush your workout. A warm-up signals your body to release energy and contract your muscles so you’re physiologically ready to work hard. Always start with a dynamic warm-up, then walk, and finally jog for a little while when you first start out. Increase your speed gradually.


This rule applies to your training runs and races, but also to your running program as a whole. Speed work is running’s version of one-rep-max sets: It makes you stronger, but it’s hard on the body and you need to prepare for it. If you’re new to running, spend a few weeks going on easy jogs before you introduce any kind of speed work. This will build the strength and resilience you need to work harder.

Bad Habit 2: Skipping Core Work

Core work is another concept that’s as important for running as it is for bodybuilding. When you have a strong core, you’ll be able to stabilize your body to achieve greater power and minimize your risk of injury. A strong core also keeps your running form tight, which means you’ll move more efficiently and be able to go farther and faster with less effort. A study in The Journal of Strength and Conditioning Research found that people who did core exercises four times a week for six weeks ran a 5K 30 seconds faster than those who didn’t.[1]

I’m all for anything that makes running a little easier, but doing a bunch of planks isn’t always enough. There’s a difference between being able to consciously brace your core during movement and having reflexive core stability. The latter allows your core to stabilize subconsciously while the rest of your body is moving, such as during running. As a bonus, it will also help lessen your injury risk in the gym and during everyday movements, like lifting heavy stuff.


Bad Habit 3: Wearing Bad Shoes

If you’re new to running and feeling pain, the first place to look is down at your feet. What kind of shoes are you wearing? Are they lightweight, flexible training shoes? Have you had them for a really long time and do you wear them for other activities? Try bending and twisting the shoe. If the sole flexes too easily, you might need more support.

Inadequate support can lead to foot pain and even injury. Some people with incredibly strong biomechanics can get away with running in flexible, minimal shoes, but many of us need more cushioning and arch support. Wear a shoe specifically designed for running.

Your best bet is to get fitted at a running specialty store for a shoe that works with your individual needs. There is no best brand or shoe for running, but as a general rule, you get what you pay for, and you’ll know it’s right when it feels really good. Very scientific.


Bad Habit 4: Ignoring Injury

There are actually two ways you can go wrong here. The first is knowing there’s a problem and training through it. Avoid that temptation, no matter how tough you think you are.

When you feel pain, listen to your body. Some little aches and pains go away on their own while you work out the kinks, and those you can just run through. But if the pain gets worse throughout your run, call it quits for the day. Ignoring these early signs is a good way to take a little soreness and turn it into a full-blown knee injury that requires surgery and lengthy rehab.

The other common mistake is to stop running entirely. If something feels weird, taking a week or two off might be all you need to feel better. However, if it’s been a couple weeks and nothing is changing—or the pain goes away but comes right back once you resume training—be more proactive. This is when it’s time to see a massage therapist or physical therapist who can do things you probably can’t to get you on the path to healing. By the same principle, if you’ve been seeing a health professional for several weeks without a change in your condition, it might be worth consulting somebody with a different perspective.

5 Great Benefits Of Cardiovascular Exercise!

Cardio, short for cardiovascular exercise, is any movement that gets your heart rate up and increases blood circulation. Learn 5 key benefits of performing cardio right here!

Cardio. For some it’s a dreaded word and for others it’s a passion they can’t get enough of. Either way you look at it though, cardiovascular exercise is one of the key components that should never be left out of a fitness plan.

Cardio, short for cardiovascular exercise, is any movement that gets your heart rate up and increases blood circulation throughout the body. There are various forms and methods of performing cardio exercise – all which will have specific benefits and guidelines.

Most individuals performing cardio are using it as a way to burn off excess calories and since you are moving the body, it is going to increase the need for energy. Some forms are slightly better when strictly speaking of fat loss but all cardio, regardless of form will burn off calories. Since fat loss does depend on calories burned versus calories consumed it is a step in the right direction.

Learn 5 key benefits of performing cardio right here!

The reason to do cardio does not end with fat loss though; there are a wide variety of health benefits you receive from a regular cardio program.



The first one is an improved condition of your heart. Your heart is a muscle just like any other and in order for it to become strong it must be worked. If you fail to work it, it will weaken over time and this can cause a variety of negative health effects.

By getting the heart pumping at a faster rate on a regular basis you will keep it in shape and healthy. Too many people are getting winded just performing simple exercises such as walking up the stairs and the primary reason for this is because they are neglecting to work their heart muscle.


Another reason to perform cardio is for its effects on the metabolism. Along with speeding up your heart rate, cardiovascular exercise also increases the rate of various other processes in the body, also known as your metabolism.

Generally speaking, the more intense the cardio session, the more noticeable increase you will see with regards to your metabolic rate. Intense interval sprints (also known as HIIT) increase the metabolism; the highest with a process called EPOC (Excess Post-exercise Oxygen Consumption). An increased metabolism means an easier time maintaining your weight (or losing weight as the case may be).


Performing cardiovascular exercise also changes the hormonal profile in your body considerably. It releases ‘feel good’ hormones that will help ease symptoms of depression and fatigue as well as releasing hormones that decrease the appetite.

Individuals who partake in regular cardio exercise often have a much more positive outlook on life simply because they are getting the stress-relief benefits from these hormones.


Certain types of cardio exercise, usually lower, more moderately paced forms, can decrease your recovery time too. If you have just performed a hard session in the gym, hopping on the treadmill for a walk or light jog will help to remove some of the by-products that were created during the lifting session.

This will help to reduce your DOMS (delayed onset of muscle soreness) and help bring more oxygen rich blood to the muscle tissue improving in the repair and rebuilding process. To you, this translates to your being able to get back into the gym quicker and work the muscles again.

cardiovascular exercise helps them manage this condition

Building muscle mass is a combination of an overloading stimulus and sufficient rest to allow the muscle to heal itself. If you skew this balance either direction, either working out too much or providing too much rest in between, you aren’t going to get optimal results.

The more frequently you are able to work a muscle though (assuming full recovery has been achieved) the faster you will add additional new muscle. Cardio helps you do this. Just don’t take this too far as excess cardio or cardio done at such a high intensity that it places additional strain on the muscles is going to actually hinder recovery rather than aid it.


Lastly, for those who have diabetes, cardiovascular exercise helps them manage this condition. By performing the exercise you will increase your muscle’s ability to utilize glucose. Those who exercise regularly tend to have better control of their blood sugars and do not see as many blood sugar swings as those who don’t. For diabetes this is increasingly important as they are extremely sensitive to changes in blood sugar levels.


Those are just a few of the benefits that you will see with regular cardiovascular exercise.

If you are just getting started, first focus on simply finding an activity that gets you moving and gets your heart rate up. Those are the two key components to what cardio is. Any form of exercise will do, whether it is going for a walk, a bike ride or performing in an organized sport.

The important thing is to keep your body moving. Weight lifting, unless done in a circuit style fashion, would not be considered aerobic cardio exercise since you are not moving continuously. It would be anaerobic and would use a different energy system than that of cardio (the ATP-CP system).

The important thing is to keep your body moving. Weight lifting

As you build up your fitness level, then you can concentrate on performing more advanced forms of cardio such as interval training, tempo training, HIIT sprints and so forth. First get started on building a solid cardio base though and then work from there.

Cardio is one thing you do not want to overdo in the beginning because spending hour upon hour on a machine at a moderate pace is really not going to give you any further benefits than someone doing a more moderate volume.

Once you are able to do 30-45 minutes 3-5 times a week then step it up a notch and look at those advanced principles. It’s usually better to increase the intensity of your cardio, rather than the volume (unless you happen to be training for a long distance even such as a marathon for example).


So now that you know the basics of what cardio is, the benefits of including cardio and how to go about starting it (or progressing from where you currently are). Put this knowledge to good use in your workout program.