Whether, you want to try running competitively for the first time or just get back into it after a lull starting slow is the smartest – OK, the only – way to go.
Running can be done anywhere and without equipment. So you might think it is easy to start running.
One foot in front of the other, correct? No
Set goals to avoid running platues. Do not start running too much, try not to go to fast to soon, or run too long, this can hurt your running.
Here is how to become a better runner and maintain running consistently.
Build a Foundation
Running takes time and effort success does not come quick or easy. Commit yourself to running long term and you will be off to a great start.
It is important to start off at a comfortable pace. Beginning at an aggressive pace will give you the feeling that running is hard and undesirable. It also gives room for fatigue that soon becomes injury.
You can avoid this by gradually increasing your running miles slowly half a mile to a mile increases each week.
avoid the giving up running early.
Start slowly to avoid wanting to run less, running hurt or never wanting to run again.
This syndrome hinders most people from running consistently and comfortably at a desired fast paced.
Consistent running is possible. Focus on training mechanics and including a well though out running plan. With a thought out running plan you will likely want to run more often and find yourself having more time and energy to run. Running will also feel fun and not like a chore.
Your efforts to conduct running at a slow and methodical pace will soon pay off. In less then a month you will be running ten minutes in one running session.
Research Foot Wear
Bring your last pair of running shoes to a running specialist called a podiatrist that works in a running specialty store. He will be able examine what you are doing while running by looking at the out sole tread of your shoe.
This technique helps the running shoe specialist decide what type of shoe to recommend to you based on a proven fact and give you running advise. Otherwise, the podiatrist will analyze your stride on a treadmill. Through a treadmill test the podiatrist will determine what shoe will work best for you by assessing your gait.
Do not pick up just any shoes that looks cool.
Look for comfortable fitting running shoes that are snug and firm, but not to tight.
Search for shoes and find what feels right and most resembles the shape of your foot. You will in time find a shoe that you feel your best in and perform your best in. If at first you don’t find your sole-mate, keep sole-searching.
You can also look for an orthopedic doctor to recommend a shoe insert for those looking to stay active. Only those experiencing high intense foot pain should look to orthotic shoe inserts. Otherwise, motion control, stability and neutral cushioned running shoes will provide foot comfort that will enable you to become a stronger runner
5 ways to run right
Though great runners move in many ways, most abide by certain basic running techniques that will help any beginner
1 Run Tall
Run with only a slight lean forward. Anything further then a slight lean forward will cause pounding of the feet and a bend in your hips.
The next time you run visualize a straight line through your head down to your hips. Do not bend your hips keep your head and your hips aligned straight.
2 Ban The Bounce
The more upright we are the more we bounce up and down. Up and down movement is energy wasted. The energy wasted on up and down movement can be used for energy to move forward. Do not throw your feet in front of your hips- land your feet underneath your hips. Make a slight lean forward and this will reduce up and down movement.
Vertical movement is wasted energy. The smaller your up-down oscillation as you run, the more efficiently you will run forward.
3 Don’t Cross The Mid Line
Your hands should move toward, but not cross, an imaginary line down your middle.
Relax your hands and make them light. Light enough to hold a potato chip without breaking it while running.
To pick up the pace focus on swinging the arms faster instead of lengthening your stride.
The arms should swing close to your body open up your rib cage doing this helps you carry more oxygen to the muscles.
Typical mistakes are holding arms to stiff next to your body and allowing too much range of motion, having your arms to far away from the body or having your arms too straight with unbent elbows and rigid shoulders.
- Arm swings dictate leg rhythm.
- Relax shoulders and keep them down not high and tense.
- Bend the elbows at a 90degree angle.
- Relax your fingers.
- Point your chin forward.
4 Forefoot It
The faster your pace the farther up on your feet you should land. Distance running encourages heel striking. Sprinters heels never strike the ground. Find a balance in your foot strike. Try to strike the ground with your whole foot.
5 Don’t Strain
Do not tense up be relaxed and light having clenched fist and face will not speed your running. Relax your muscle and you will begin to run faster, longer and further.
To be an effective runner you have to be willing to be patient and start slowly. Listen to your body if you are sore do not over do it. Rest for a day or two will re energize you. Listening to music or find another hobby to release stress from running. This technique has been found to be very effective in pro running you can take from this and use it in your running routine.
Always use proper running shoes when performing running. You will find in time that running can be strenuous on the feet as well as the body. Injury has no bias and most runners right now have injuries that take time out of their day to attend to. You can avoid this and have time for other things in your life just by putting some effort into researching running shoes.
Lastly use good form when running, running is more than putting one foot in front of the other. However, do not complicate it either as running is a simple and efficient exercise.