Whether you are a seasoned marathon runner or a jogger, today is the day to reaffirm your passion for running. Every first Wednesday of June, people across the United States observe the Global Running Day, which aims to encourage everyone to stay active and healthy, says Holiday's Calendar.

While we celebrate the joy of running by spreading awareness of its health benefits, novice runners can actually end up losing more than gaining on their run day, all due to a few simple mistakes. While running might sound simple and natural, there is a lot of 'dos and don'ts' that make it a great option. So, ensure that you don't commit these mistakes on your big day.

1) The Wrong Kit: One of the most common mistakes a runner makes is using a new item on a crucial day. Experts say wearing new shoes or a piece of clothing on the day of a long run, especially a marathon, is an obvious recipe for blisters. Hence, if you want to wear new shoes, ease into it with shorter runs first.

2) A Big Breakfast: Yes, runners should eat well. But, not necessarily on the morning of a run. According to Red Bull, the process of "carb-loading," wherein one consumes a high-carb meal to gain energy, may sound like a great pre-race trick, but it is best to make it a lunchtime option. Always keep the diet simple, with lean protein and moderate carbohydrate content.

3) Too Much or Too Little Water: Taking lots of fluids just before your run can be a very bad idea. While being hydrated is important, you must do so in moderation, or else the water can leave you bloated. The best idea is to keep sipping water throughout the day.

4) Static Stretching: According to Runner's World, static stretching is not the best for a runner. While static stretching before a run leads to slower starts and a greater effort, a dynamic warmup, which involves moving your muscles through a wide range of motion that simulates the running movement, prepares your muscles better for the run.

There was some joy for Kenya, however, as Brigid Kosgei retained the women's London Marathon title, producing a brilliant solo run to claim a fourth career win in the event
Representational image POOL / Richard Heathcote
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