{"id":379021,"date":"2022-06-14T09:00:00","date_gmt":"2022-06-14T07:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=379021"},"modified":"2024-04-29T07:20:14","modified_gmt":"2024-04-29T05:20:14","slug":"what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/","title":{"rendered":"What Not to Do Before a Run? 10 Mistakes Every Runner Has Encountered"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/#10_common_errors_you_may_make_before_running\" title=\"10 common errors you may make before running&nbsp;\">10 common errors you may make before running&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/#1_Not_eating\" title=\"1. Not eating\">1. Not eating<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/#2_Overeating\" title=\"2. Overeating\">2. Overeating<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/#3_Trying_new_foods_before_an_important_run\" title=\"3. Trying new foods before an important run\">3. Trying new foods before an important run<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/#4_Underestimating_hydration\" title=\"4. Underestimating hydration\">4. Underestimating hydration<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/#5_Not_preparing_the_body_for_the_strain\" title=\"5. Not preparing the body for the strain\">5. Not preparing the body for the strain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/#6_Choosing_wrong_outfit\" title=\"6. Choosing wrong outfit\">6. Choosing wrong outfit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/#7_Planning_a_route_that_does_not_take_into_account_your_current_condition\" title=\"7. Planning a route that does not take into account your current condition\">7. Planning a route that does not take into account your current condition<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/#8_Forgetting_to_go_to_the_toilet_before_your_run\" title=\"8. Forgetting to go to the toilet before your run\">8. Forgetting to go to the toilet before your run<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/#9_Wearing_brand-new_shoes_for_the_run\" title=\"9. Wearing brand-new shoes for the run\">9. Wearing brand-new shoes for the run<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/#10_Forgetting_to_charge_your_phone_watch_or_headphones\" title=\"10. Forgetting to charge your phone, watch or headphones\">10. Forgetting to charge your phone, watch or headphones<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Running is a great sport, and when the stars align, one can fully enjoy it. But it&#8217;s worse when everything is not quite ideal and you feel some discomfort. Maybe you have eaten badly, you don&#8217;t have the right clothes, or some other inconvenience. Therefore, in today&#8217;s article we will focus on the most common errors before a run that can make this activity unpleasant. If you can avoid all of these points, you&#8217;ll see that you&#8217;ll enjoy your run to the max and maybe <strong>even beat your personal record.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_common_errors_you_may_make_before_running\"><\/span>10 common errors you may make before running&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Not_eating\"><\/span>1. Not eating<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Do you get up in the morning and go for a run right away?<\/strong> For some people it&#8217;s a routine, for others an unimaginable situation. Each person is <strong>different,<\/strong> and so they handle this situation differently. However, people who are more sensitive in this area <strong>may have significant problems when running in the morning.<\/strong> After an overnight fast, the body&#8217;s carbohydrate supply, especially liver glycogen, is limited. And if you had an early evening workout the day before followed by a low-carb dinner, you probably have less muscle glycogen as well. If that&#8217;s the case, then you have a limited amount of energy left for your morning workout, and it&#8217;s quite possible you won&#8217;t give as intense a running performance. Emotionally, running will probably be more challenging for you as well.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Some people may also experience a drop in physiological blood sugar levels due to this, a condition also known as <strong>hypoglycaemia.<\/strong> This is manifested, for example, by sweating, <strong>tiredness, dizziness, light-headedness,<\/strong> hunger, body tingling, palpitations, paleness or weakness. For such cases, it is ideal to carry, for example, an <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/recharge-gel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>energy gel<\/strong><\/a> to replenish the body with the necessary sugar and help reverse the unpleasant condition. But if you don&#8217;t mind fasting, feel free to continue. However, we would also recommend that you adapt your last evening meal of the day before your morning run and load up on a larger portion of carbohydrates. You&#8217;ll see that you&#8217;ll have <strong>much more energy<\/strong> for a workout. <span style=\"color: #ff6600;\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can learn more about fasted workouts in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/does-morning-cardio-workout-burn-more-fat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Does a Morning Cardio Workout Burn More Fat?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"48487,32899,36262,28095,57832,6503,54610,54535,53458,32629,53473\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Overeating\"><\/span>2. Overeating<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The opposite of an empty stomach is when you <strong>overdo it with food.<\/strong> It is probably clear to everyone that it is not ideal to have beef stew with eight dumplings and then go for a run. After eating, the body starts to concentrate blood into the digestive system to help it process the food. When you run, however, you need this<strong> blood to be more in your muscles<\/strong> so that you can <strong>perform at your best.<\/strong> Not to mention that soon after eating, you feel more clumsy, feel heavier and often have a <strong>harder time breathing.<\/strong> This manifests itself, for example, by a twinge in the side, faster breathing and other unpleasantries.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Therefore, note to yourself <strong>how long it takes you to go for a run after a meal.<\/strong> Some people feel like they haven&#8217;t eaten anything an hour after finishing their meal. Another person may need up to three hours to digest a meal. Likewise, it makes a difference if you have a smaller portion of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/instant-oats-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">porridge<\/a> or a big load of eggs before your run. So listen to your body and prefer faster digesting foods before your run. If you still feel a bit sick to your stomach, wait rather than struggle during your run.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>And if you&#8217;ve had a proper lunch and want to go for a run right away to better digest it, again, you probably won&#8217;t enjoy the activity and will more likely be miserable. So it&#8217;s better to wait a bit and then go for a longer walk. You can also get a good workout. Read more about it in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-lose-weight-quickly-with-walking\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Lose Weight Quickly by Walking?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"793\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-514382344-1124x793.jpg\" alt=\"errors before the run - overeating\" class=\"wp-image-377481\" style=\"width:843px;height:595px\" title=\"errors before the run - overeating\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-514382344-1124x793.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-514382344-400x282.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-514382344-1536x1083.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-514382344-2048x1444.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Trying_new_foods_before_an_important_run\"><\/span>3. Trying new foods before an important run<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Have you planned your first half-marathon for this afternoon or do you have an important race coming up? In such a situation, it is <strong>ideal to stick to your usual eating pattern as much as possible.<\/strong> Sure, you can <strong>increase your carbohydrate intake<\/strong> the day before, for example, to build up a higher amount of stored energy. However, it&#8217;s not optimal to try new foods or combinations you don&#8217;t normally consume before a run.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Just because watermelon with yoghurt and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>nuts<\/strong><\/a> suits your friend doesn&#8217;t mean it&#8217;s the perfect pre-race meal for you. An unusual food combination, coupled with race jitters and a clenched stomach, <strong>could wreak havoc on your digestive tract.<\/strong> Instead of having a great individual run or race experience, you could spend the day on the couch with nausea or other digestive problems. <strong>So, better to go for your tried-and-true foods<\/strong> that make you feel good, and save the new treats as a post-run reward.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to get the most out of your running, you shouldn&#8217;t miss our article on the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/the-11-best-supplements-for-running-cycling-and-other-endurance-sports\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 Best Supplements for Running, Cycling and Other Endurance Sports.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Underestimating_hydration\"><\/span>4. Underestimating hydration<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In addition to the ideal pre-workout meal, <strong>you should not underestimate optimal hydration.<\/strong> This is crucial for the performance itself. Already with a <strong>loss of 2% of water from your total body weight,<\/strong> you may start to feel the first signs of dehydration. What do we mean by this?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For an average 80 kg man, a 2% weight loss of water would be approximately <strong>1.6 litres.<\/strong><\/li>\n\n\n\n<li>For an average 60 kg woman, a 2% weight loss of water would be approximately<strong> 1.2 litres.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Considering that during an hour of physical activity a person can lose approximately <strong>0.3-2.4 litres of sweat per hour,<\/strong> depending on intensity and other factors, fluid replenishment is of utmost importance. According to ACSM (The American College of Sports Medicine) recommendations, <strong>an athlete should drink approximately 5-7 ml of water or isotonic beverage per kilogram of body weight (BW) four hours prior to exercise.<\/strong> <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For an average 80 kg man, this is about <strong>400-560 ml.<\/strong><\/li>\n\n\n\n<li>For an average 60 kg woman, this is about <strong>300-420 ml. <\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Other sources then work with a more universal recommendation &#8211; drink 500 ml of fluids two hours before exercise. So try it out for yourself to see what works best for you so <strong>you don&#8217;t feel thirsty immediately after starting your run.<\/strong> Equally, though, try to avoid drinking a litre of water just before your run. Aside from nausea, you&#8217;d probably experience a pretty queasy stomach during the activity, which could have a negative impact on your performance. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you have an important race coming up, think about hydrating the day before. And if you have a longer route, try to keep up your fluid intake during the run. Different <a href=\"https:\/\/gymbeam.com\/rehydrate-ion-supply-drink-1000-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ion supply drinks<\/strong><\/a> <strong>can help you with this, as they also replenish essential electrolytes.<\/strong> However, you can also take these after exercising, perhaps in the form of <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/electrolyte-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>handy tablets<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition to hydration in relation to sport, think about your overall drinking habits. Every day you should drink at least 30-45 ml of fluid per kilogram of BW. If you don&#8217;t drink enough, you could experience other problems such as water retention in addition to thirst and fatigue. Read more about it in our article &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-get-rid-of-water-weight-and-reduce-water-retention\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Get Rid of Water Weight and Reduce Water Retention.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about the importance of drinking, you shouldn&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-insufficient-water-intake-affects-your-health\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How Insufficient Water Intake Affects Your Health?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Not_preparing_the_body_for_the_strain\"><\/span>5. Not preparing the body for the strain<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Before you go skiing, you prepare your skis and have the edges sharpened. Before cycling, you lubricate the chain and pump up the tyres. <strong>Your body needs its own preparation<\/strong> before you can perform. It doesn&#8217;t need any sharpening, lubrication or other complicated processes. It just needs to be <strong>gently woken up<\/strong> and prepared for getting up off the couch and doing more intense activity.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The so-called <strong>running alphabet<\/strong> can work well for runners. This is a set of elements, such as the old familiar front kick and stumble, that are useful to incorporate before a run. It&#8217;s great for getting <strong>stiff legs moving after a day,<\/strong> improving coordination, footwork and increasing the likelihood of <strong>avoiding injury.<\/strong> Similarly, it&#8217;s a good idea to include exercises before your run to help stretch your joints and prepare your musculoskeletal and cardiovascular systems for the challenge. You&#8217;ll find that running will feel more enjoyable for you afterwards.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-1084604374-1124x749.jpg\" alt=\"errors before the run - you don't warm up\" class=\"wp-image-377496\" style=\"width:843px;height:562px\" title=\"errors before the run - you don't warm up\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1084604374-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1084604374-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1084604374-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1084604374-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Choosing_wrong_outfit\"><\/span>6. Choosing wrong outfit<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Do you stick your hand <strong>out the window<\/strong> before you run, tell yourself it&#8217;s pretty cold, and dress accordingly? That&#8217;s probably not the best way to choose your outfit. Especially if you&#8217;re going to be doing a more intense run. It makes a difference how your body perceives temperature at rest or when you&#8217;re moving. To make sure you&#8217;re always dressed just right, we have a simple tip for you. Check the current temperature outside and dress as if it <strong>were about 10 \u00b0C warmer.<\/strong> Don&#8217;t worry, you won&#8217;t be cold. To give you an idea, we&#8217;ve also got some specific examples of how to dress for certain temperatures.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>For temperatures above 25 \u00b0C,<\/strong> the motto: &#8220;The less, the better.&#8221; Women can get by with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/women-s-infinity-functional-shorts-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">shorts<\/a> and a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/infinity-i-functional-sports-bra-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sports bra<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/womens-t-shirts-and-tank-tops\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">T-shirt<\/a>. Men can run in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/infinity-functional-shorts-for-men-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">shorts<\/a> only, which will give them an extra tan and trigger the production of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamin D<\/a> in the body.<\/li>\n\n\n\n<li><strong>If it is between 5 and 10\u00b0C,<\/strong> it is ideal to wear a thin sporty headband, a functional long or short sleeve shirt, a warmer <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/womens-hoodies-and-sweatshirts\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hoodie<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fitness-leggings\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">leggings<\/a> (they can be fleece-lined), <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/3-4-socks-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">socks<\/a> (if your feet are cold, wear warmer ones, in cold weather always choose ones that cover your ankles).<\/li>\n\n\n\n<li><strong>During freezing temperatures of around -10\u00b0C,<\/strong> it is ideal to wear a hat, a neck warmer, a thin <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/essential-long-sleeve-t-shirt-black-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">functional long sleeve t-shirt<\/a> (which absorbs sweat and keeps you warm), a warm <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/mens-hoodies-and-sweatshirts\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hoodie<\/a>&nbsp; (which keeps you warm and maintains temperature), a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/stormbreaker-jacket-for-men-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">thin jacket<\/a> (which doesn&#8217;t let in wind or moisture), warm leggings, thin functional socks (e.g. with merino wool), warm socks and light sports gloves. When running in the snow, you should wear shoes with non-slip soles.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can read more about optimal running clothes and other practical tips in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-start-running-a-simple-guide-for-complete-beginners\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Start Running? A Simple Guide for Beginners.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/WhatsApp-Image-2022-05-23-at-14.08.52-750x1124.jpeg\" alt=\"errors before running - you plan a route that does not take into account your current condition\" class=\"wp-image-377513\" title=\"errors before running - you plan a route that does not take into account your current condition\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/WhatsApp-Image-2022-05-23-at-14.08.52-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/WhatsApp-Image-2022-05-23-at-14.08.52-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/WhatsApp-Image-2022-05-23-at-14.08.52-1025x1536.jpeg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/WhatsApp-Image-2022-05-23-at-14.08.52.jpeg 1366w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Planning_a_route_that_does_not_take_into_account_your_current_condition\"><\/span>7. Planning a route that does not take into account your current condition<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Do you have a 15 km run planned for today, <strong>but you feel tired, have a headache and no energy?<\/strong> Don&#8217;t be afraid to be a little more flexible and adapt your run. You don&#8217;t want to find yourself in a situation where you get nauseous on the run and still have 5 km to go home. If that&#8217;s the case, change your plan and<strong> just do a few kilometres around your home,<\/strong> so you&#8217;ll be able to return home whenever you like.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, the situation can also be reversed. If you&#8217;re looking forward to a <strong>short recovery run at a slow pace,<\/strong> but you feel like a good sprint, go for it! Listen to your body and maybe you&#8217;ll get a new PR out of it. However, keep in mind that recovery is important too, and pushing yourself to the max every day is not ideal for anyone. And if you want some tips on how to boost recovery effectively, you shouldn&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-support-regeneration-using-a-massage-gun-and-other-tools\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Support Regeneration with a Massage Gun and Other Accessories?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Forgetting_to_go_to_the_toilet_before_your_run\"><\/span>8. Forgetting to go to the toilet before your run<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Does this point seem trivial to you? Any athlete <strong>who has ever forgotten to visit the toilet before a run<\/strong> will surely confirm its importance. The feeling that you need to go to the toilet but you have nowhere to go can make any run quite unpleasant. Instead of focusing on the run, you just count down the kilometres until you get home. At worst, you&#8217;re just searching for a place to do the deed with deadly sweat on your forehead. But once you&#8217;ve experienced this unpleasant situation, you&#8217;re sure to never forget to use the bathroom again.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Wearing_brand-new_shoes_for_the_run\"><\/span>9. Wearing brand-new shoes for the run<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Have you bought a new pair of shoes and <strong>can&#8217;t wait to finally run in them? <\/strong>Then slow down a little. It would be a big mistake to go out in them on your usual route. <strong>It&nbsp;could cause <\/strong>blisters and abrasions, as well as <strong>pain in other parts of your feet.<\/strong> An even bigger mistake would be to save a new pair of shoes for a race or other important run. No athlete should make that mistake.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you had one pair of shoes that you were used to running in, it&#8217;s a good idea to get used to the new ones gradually. The ideal is to <strong>try walking in them for at least an hour at home first.<\/strong> If they don&#8217;t fit, you can usually return the shoes. Once they pass this initial test, it&#8217;s time to go for a shorter walk in them. This is the best way to see if the<strong> shoe fits you well when out in the field.<\/strong> Then try them for shorter and then longer runs. Your body will gradually get used to the new pair of shoes and <strong>you&#8217;ll be sure to avoid any discomfort. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Forgetting_to_charge_your_phone_watch_or_headphones\"><\/span>10. Forgetting to charge your phone, watch or headphones<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Today&#8217;s time <strong>favours modern technology.<\/strong> It is almost a rule that runners go out with a <strong>smartwatch, a phone that measures their<\/strong> <strong>distance or wireless headphones.<\/strong> So you definitely don&#8217;t want to experience a situation where you slip on your running shoes and discover that one of your tech buddies has run out of juice. The minutes it takes to charge your devices to go for a run seem endless.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sure, you can run without them. But if you pace better with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/music-and-its-effects-on-your-performance-how-to-create-a-strong-playlist\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">motivational music<\/a> or look forward to listening to your <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/top-17-fitness-podcasts-about-exercise-and-healthy-eating\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">favourite podcast<\/a> all day while you exercise, it&#8217;s annoying. Just like when you&#8217;re <strong>about to run a new PR and your phone runs out of battery<\/strong> <strong>with an app<\/strong> that measures your time and distance. If you can, check at least an hour before your planned run that you have all your tech gadgets ready for your next run.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-1297366716-1124x749.jpg\" alt=\"errors before running - forgetting to charge your phone, watch or headphones\" class=\"wp-image-377528\" style=\"width:843px;height:562px\" title=\"errors before running - forgetting to charge your phone, watch or headphones\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1297366716-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1297366716-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1297366716-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1297366716-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There are quite a few errors you can make before a run. And most of them can make your<strong> sporting activity quite unpleasant.<\/strong> So try to keep an eye on your diet, hydration, dress and shoes, listen to your body and <strong>don&#8217;t forget to charge your favourite technological aids.<\/strong> If you can keep everything in check, you&#8217;ll be able to <strong>fully<\/strong> <strong>enjoy every run. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do you have a friend who constantly complains about something while running? Share our article and help them avoid common mistakes before a run.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tClothing\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>There are some days when everything is just perfect and you can fully enjoy your run. On the other hand, there are days when you make one of these common mistakes and you can&#8217;t enjoy your run at all. How to avoid this?<\/p>\n","protected":false},"author":100,"featured_media":377578,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[7631,7349,6257],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-379021","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-healthy-lifestyle","9":"tag-nutrition","10":"tag-running","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Not to Do Before a Run? 10 Mistakes Every Runner Has Encountered - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"There are mistakes that one should avoid before a run. It can be a poor diet, dehydration, bad clothing and skipping the warm-up. Learn about others.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Not to Do Before a Run? 10 Mistakes Every Runner Has Encountered - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"There are mistakes that one should avoid before a run. It can be a poor diet, dehydration, bad clothing and skipping the warm-up. Learn about others.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-06-14T07:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-29T05:20:14+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Navrh-bez-nazvu-2022-06-06T105242.568.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"What Not to Do Before a Run? 10 Mistakes Every Runner Has Encountered\",\"datePublished\":\"2022-06-14T07:00:00+00:00\",\"dateModified\":\"2024-04-29T05:20:14+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/\"},\"wordCount\":2450,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Navrh-bez-nazvu-2022-06-06T105242.568.png\",\"keywords\":[\"healthy lifestyle\",\"nutrition\",\"running\"],\"articleSection\":[\"Exercises and workouts\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/\",\"name\":\"What Not to Do Before a Run? 10 Mistakes Every Runner Has Encountered - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Navrh-bez-nazvu-2022-06-06T105242.568.png\",\"datePublished\":\"2022-06-14T07:00:00+00:00\",\"dateModified\":\"2024-04-29T05:20:14+00:00\",\"description\":\"There are mistakes that one should avoid before a run. It can be a poor diet, dehydration, bad clothing and skipping the warm-up. Learn about others.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Navrh-bez-nazvu-2022-06-06T105242.568.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Navrh-bez-nazvu-2022-06-06T105242.568.png\",\"width\":1200,\"height\":628,\"caption\":\"Co ned\u011blat p\u0159ed b\u011bhem - 10 chyb, se kter\u00fdmi se setkal ka\u017ed\u00fd b\u011b\u017eec\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"What Not to Do Before a Run? 10 Mistakes Every Runner Has Encountered\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\",\"name\":\"Simona Svobodov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"caption\":\"Simona Svobodov\u00e1\"},\"description\":\"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"What Not to Do Before a Run? 10 Mistakes Every Runner Has Encountered - GymBeam Blog","description":"There are mistakes that one should avoid before a run. It can be a poor diet, dehydration, bad clothing and skipping the warm-up. Learn about others.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/","og_type":"article","og_title":"What Not to Do Before a Run? 10 Mistakes Every Runner Has Encountered - GymBeam Blog","og_description":"There are mistakes that one should avoid before a run. It can be a poor diet, dehydration, bad clothing and skipping the warm-up. Learn about others.","og_url":"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/","og_site_name":"GymBeam Blog","article_published_time":"2022-06-14T07:00:00+00:00","article_modified_time":"2024-04-29T05:20:14+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Navrh-bez-nazvu-2022-06-06T105242.568.png","type":"image\/png"}],"author":"Simona Svobodov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Simona Svobodov\u00e1","Estimated reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/#article","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/"},"author":{"name":"Simona Svobodov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda"},"headline":"What Not to Do Before a Run? 10 Mistakes Every Runner Has Encountered","datePublished":"2022-06-14T07:00:00+00:00","dateModified":"2024-04-29T05:20:14+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/"},"wordCount":2450,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Navrh-bez-nazvu-2022-06-06T105242.568.png","keywords":["healthy lifestyle","nutrition","running"],"articleSection":["Exercises and workouts"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/","url":"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/","name":"What Not to Do Before a Run? 10 Mistakes Every Runner Has Encountered - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Navrh-bez-nazvu-2022-06-06T105242.568.png","datePublished":"2022-06-14T07:00:00+00:00","dateModified":"2024-04-29T05:20:14+00:00","description":"There are mistakes that one should avoid before a run. It can be a poor diet, dehydration, bad clothing and skipping the warm-up. Learn about others.","breadcrumb":{"@id":"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Navrh-bez-nazvu-2022-06-06T105242.568.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Navrh-bez-nazvu-2022-06-06T105242.568.png","width":1200,"height":628,"caption":"Co ned\u011blat p\u0159ed b\u011bhem - 10 chyb, se kter\u00fdmi se setkal ka\u017ed\u00fd b\u011b\u017eec"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"What Not to Do Before a Run? 10 Mistakes Every Runner Has Encountered"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda","name":"Simona Svobodov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","caption":"Simona Svobodov\u00e1"},"description":"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.","url":"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/379021","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/100"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=379021"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/379021\/revisions"}],"predecessor-version":[{"id":564845,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/379021\/revisions\/564845"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/377578"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=379021"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=379021"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=379021"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=379021"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=379021"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}