🏃‍♂️ The most common mistakes that hold back your workout performance

1. Ignoring hydration before, during and after your workout

One of the most frequent mistakes among active people is neglecting hydration. Even mild dehydration (≈2% of body mass) can impair endurance performance, reduce blood volume, and increase cardiovascular strain.

✨ Tip: Keep a lightweight, easy-to-carry bottle within reach. Foldable bottles are perfect for runners or outdoor workouts — they take up minimal space and keep you ready for any distance.

2. Training with improper nutrition

Working out on an empty stomach or immediately after a heavy meal is a common error. The ideal is a light, fast-digesting snack (e.g., banana or oatmeal) around 30 to 60 minutes before training.
Proper nutrition supports energy levels and prevents discomfort such as nausea or fatigue mid-session.

3. Skipping warm-up and cool-down

Many skip these stages for the sake of time — but that often leads to less effective sessions or higher injury risk.
Spend at least 5 to 10 minutes warming up:

 - light walk or jog
 - dynamic joint movements
  After the workout, include some stretching for recovery and reduced muscle soreness.

4. Not respecting rest and recovery

Training every day may seem dedicated — but without adequate rest, your body can’t adapt and grow stronger. This is well-documented in overtraining research. 

Incorporate at least one day of active rest (walking, yoga) per week and prioritise good sleep — during rest the body repairs and builds.

5. Not tracking your progress

What doesn’t get measured often doesn’t improve. Tracking workouts, time, hydration, and how you feel helps you identify what’s working.
Use a simple notebook, an app, or even a hydration backpack with volume indicators tools that support consistency, which is the foundation of results.

Conclusion

Performance isn’t just about how hard you train, it’s about consistency, balance, and smart habits.
Avoiding these common mistakes is the first step towards training more intelligently and effectively.

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