We have a lot of articles about how to break in basketball shoes, but there is almost nothing about the mistakes that suffer for those who are not new to running, just a pretty big break take in training.
The most exciting thing is that there are a lot of similarities with beginners, especially the moment with self-confidence and the absence of brakes, only the sources of the problem are different.
How to break in basketball shoes
Let’s start with the newcomers, and then we will move on to those who decided that since they already had a decent running experience behind them.
Must know how to break in basketball shoes, it means that you cannot give a damn about all the rules even after a long break!
Choosing the wrong sneakers
Minimal sneakers are in fashion now, there used to be a lot of “duty’s”, but, for beginners, the middle option is suitable.
There would be many not so fashionable, but very comfortable sneakers with the right foot support and good cushioning, which you need if you started running to get rid of extra pounds.
Thin-soled sneakers, in this case, only make it worse, increasing the risk of knee injuries (he gets the most in this case).
What to do?
Perhaps, before going to the store, you should go to the orthopedist, as you may need orthopedic insoles.
When choosing sneakers, it is imperative to remember that the shoes should sit well on foot, the heel should in no case be loose, the lacing should not rest on the raising of the legs, and there should still be a little space in the toe in front of the thumb.
It’s better to choose sneakers in the evening because by this moment your leg will become a little larger (swelling as a result of walking and other physical activity) and you will choose those sneakers that will not reap for you.
Too heavy loads to start
A standard mistake for beginners is to start too fast in the literal sense of the word.
That is, they go on a run, perhaps for the first time in their life, after they last passed the standard 2 km at school eleven years ago, and immediately start running at a fast pace.
The result is severe pain in the side after 500 meters and an aversion to running for at least another year.
The second option is to increase the speed and distance too quickly, as a result of which you can get quite serious injuries, for example, a fatigue fracture.
What to do?
Do not rush. Download the running app for yourself, set the initial level, take a test run and follow the plan.
And remember the golden rule: after each week of running, increase the distance by no more than 10% from the previous one.
Setting unrealistic goals
When we look at someone from the outside, at what he does, we often want to do better, or at least not worse.
But at the same time, we rarely think about what his necessary physical preparation is, how long he has been running and whether he has been practicing with a coach.
As a result, sometimes it happens that what is an easy workout for this person can knock down an unprepared person.
Have a desire to run your first 10K or half marathon?
Wonderful! Just do it not in a month!
With the right approach, preparation for the marathon takes a year, and this is all with a correctly drawn up program under the guidance of a coach and with the correction of the running technique.
What to do?
Set real goals. Choose a training program for beginners. Start with 5 km, then go to 10 km, and there you can easily reach the half marathon. And all this without injuries!
It’s clear that looking at the photos of your running mastermind on Instagram and following his schedules in running applications.
I want to run as fast and as much, but do not forget that running is just that case when “quieter” if you go, you will continue.”
You can’t run on a full stomach, because a hot liver will meet your stomach in about five minutes and you will feel a sharp pain in your side.
But running on an empty stomach is difficult because, for this, you will not have energy. But beginners will not know about this right away.
What to do?
There are two hours before training. It should be something carbohydrate – the ideal fuel for jogging.
If you are going to arrange long-distance running (more than 10 km), then it is better to stock up on individual energy bars or gels and, of course, water or isotonic!
Do not be afraid to experiment with it. In the end, you will find your ideal diet on the run.
Running on the heel
It seems to beginners that running on the heel is more comfortable and more natural. They take wide steps and land right on the heel.
Boom boom on heel and knees! With such a run, especially on hard surfaces such as asphalt or concrete, you increase the risk of injury at times! In this way, many earn inflammation of the periosteal.
What to do?
Find a coach and work under his guidance on running techniques. In principle, it’s quite realistic to wean yourself off from such a running manner, but this will still not be the best option.
Which would not only save you from injuries but would also increase your productivity by adding speed and reducing the effort put into it.
What is forgotten after a long break
The width of the shoe in the toe area is also very important. The narrow front part squeezes the toes together and prevents them from moving freely.
This is why they practically do not get involved in the work of stabilizing the foot when landing and are involved only in the repulsion phase.
To run correctly, you need to allow your fingers to straighten out.