Many runners suffer from dehydration because they underestimate how much water their body needs during training. Drink during your long runs. Try weighing yourself before and after a run and get your body weight back to what it was before the run. Do this by drinking plenty of water. Your urine should be light yellow to clear. Dark yellow means you are not adequately hydrated and need to drink more water. Be wary though, there is such a thing as overhydrating. So drink when you are thirsty (it is a myth that when you are thirsty you are already dehydrated) and listen to your body.
#1 Injury
Many beginning runners and veterans make the mistake of piling on mileage or speedwork too fast. They start training without even building up a base and a week or two into it they notice soreness in their shins, IT bands, or knees and ignore it because running is suppose to come with a little pain…right? WRONG. Keep running and you are done, ignoring aches and pains is the best way to get injured. Be aware of the warning signs and how to treat them. RICE (Rest, Ice, Compression, Elevation). The best thing to do is when in doubt about whether you should “run through” the pain DON’T! GRADUALLY build up and take your rest days seriously. Remember how many of the other Top 10 Mistakes lead to injury. Do not let injury keep you from achieving your goal.
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