These 25 running tips will help you have a more improved and efficient running program while you protect yourself from any injuries and health problems.
The arms and the knees work together simultaneously. If you move your arms, your knees will follow. That is why the arms and the feet have to be working together.
Running is the oldest form of fitness, and it doesn’t matter how early or how late you begin this physical training. You can still start running even by the time you have trembling knees and sore feet. It can improve your muscles on your entire body as well as your overall health.
Here are the 25 helpful tips that you may consider for your physical training:
Running experts suggest that you strike the ground with your heels first, rather than the ball of your feet. Run in a smooth and rhythmical manner so you can prevent injuries. Make sure you don’t hit the ground from the ball of your foot or the side, as this will cause shin splints and back pains.
Every professional runner has their own running style. You can consult a specialist to help you improve your style in running. Podiatrists, coach, and a running shop staff can help you out with some tips for a more conscious running style.
When running, make sure your arms also have corresponding movement with your knees. The body works that way, thus the more movement you do with your arms, the better footwork you will get. So while running, also swing your arms so that the knees will follow.
Knowing how to judge your speed and how to maintain the consistency is very important in running. If you want to run a 10K marathon race, you first need to know the basics of pace judging. During the beginning of your running program, do a three 8-minute miles in a week. Slowly beat that pace in the coming weeks until you learn how to work out on your speed.
No expert will suggest you to train too fast as you start your running program. Starting your training that way will only increase the risks of injury and fatigue. Always begin in a slow pace and train yourself to be faster every week.
A running program takes a lot of hard work. You need to get out there regularly for your training and force yourself if you feel like not going.
As a part of your fitness training, you need to join race competitions in order for your race pace to improve. You need to have race schedules on your calendar so that you will be forced to train even harder.
Have a Meaningful Training
Just because you are in a running program doesn’t mean you can just ignore the rest of your body. Running is not just about having strong legs and healthy lungs. You also need strong core stability in order to have a proper running posture over long distances. In order to have a more meaningful and healthy workout, you can do a circuit training session each week. This will include a variety of workouts such as split jumps, crunches, press-ups, reverse curls, and spot running with high knees.
Do Some Weightlifting
Resistance training is also important in a running program. You can use machine exercises to help your legs become a lot sturdier. Perform three sets of 10 to 12 repetitions each for hamstring curls, leg press, shoulder press, leg extension and abduction work.
Reorganize Your Training
Do a type of interval training. This can be anything that you can carry out while you are on the run. ‘Fartlek’ is an example of this. The fartlek is a less structured distance workout developed in the 1930’s. This is done by starting out with flat running, then jogging for a few minutes and then sprints again. Perform a 10-minute fartlek on your training in order to increase your leg and heart vitality.
Your lungs and muscles need to be stressed in order to improve your running program. This can be achieved by hill running. Do a three-quarter pace uphill run, and then jog down. Repeat this process regularly so that you can improve your leg’s muscle strength.
Be Careful While You Run
Make sure to do everything within your limitations in order to avoid any injuries. Begin each running sessions with a few minutes jog outdoor or on the treadmill. Gently warm up after that, and then run as hard as you can during the middle of your session. Don’t forget to cool down completely before you finally end your session.
Practice Efficient Running
Functional mobility exercises are important to master so that you can avoid getting injured while running. High knee cantering, high knee walking and lunging are good examples of these. They will help your running muscles to be improved.
Observe Your Heart
Reach your true maximum heart rate (MHR). You can determine your MHR by subtracting your age from 220, but there is a much better way to get this. After running as hard as you can for three minutes, warm up for another three minutes and then count your heart rate. The result is your MHR.
Get a Running Log
In order to keep track of your running program, you need to have a training log. It can be written in a notepad or a computer spreadsheet. With it, you can determine if you are doing well at training by the recorded improvements on your log.
Join a Running Club
Peer pressure from a coach will help you improve in your physical training. In order to get yourself a personal coach, you need to join a running club near you. That way, you can always keep track of your training goals.
Get a Partner
Running is easier if you have a friend with you. Get yourself a running partner so you have someone to nag you in pursuing your training.
Drink Lots of Water
You need to drink before, during and after running. Even if you don’t feel thirsty, you need to keep yourself hydrated. Health specialists say that the body has a poor mechanism when it comes to thirst. That is why you need to make sure you get enough water even if you don’t feel like having one. When you’re running, you will sweat a lot and thus you need to replace all the lost fluids. Just a 5% drop on your hydration level can affect your performance, so make sure to drink lots of water.
What to Drink
When you run in a distant of 5 miles or less, you can hydrate with water. Sports drinks are better to use when you run in great distances. Always take your fluids for each 15 minutes of physical activity.
Never run with an empty stomach. You need to eat something 60 to 90 minutes before running. It can be a muffin, sandwich or a banana together with a glass of milk or sports drinks.
Eat meals that are high in carbs. They can be potatoes, pasta, and rice. You need to aim for 70% carbs, 15% protein, and 15% fats. These will help you get glycogen – an essential fuel that comes from carbohydrates. You will need it most during strenuous physical activities. Protein is also important as it is responsible for building new muscles cells in your body.
You need to get the proper amount of carbohydrates and protein according to your bodyweight. The right amount would be 5 grams of each per bodyweight. You need a complete intake of that every day.
Eat as You Begin Running
Eating while you run will help improve your recovery rate. Bananas are an ideal food to eat while running because it has high amounts of glycaemic index (GI) which will give a quick boost of energy. You main meal should contain low GI of carbohydrates as this will release energy slowly just like brown Basmati rice and sweet potatoes.
Soaking in a hot bath is a bad idea after you went out running. It will only encourage the muscles to tear and bleed, thus increasing the soreness. Get in a cold and chilly bath instead. This will flush the lactic acid and boost your immune system. Jump in a tub with cold water and soak yourself for 5 minutes.
Take Multivitamins Daily
Runners need more vitamins and minerals than the average person because there are more damaged red blood cells in their body. Take your multivitamins daily so that you can replace all the damaged cells with new ones.
«Admit it, running makes you happy».