RUNNING TIPS
By Sherry Shelton
Everyone runs
for different reasons. Some run because it's the only
exercise they can fit into their schedules, and others run
to let their minds roam free or train for a road race or
triathlon.
Whether you are a beginner or a veteran, here are a few
running tips to help improve your running.
1.
Invest in good shoes
–Good running shoes are extremely important. They are the
only investment that a runner needs to make, and finding the
right pair can significantly reduce your odds of injury.
Visit a store that specializes in running and be
willing to spend an hour or more finding the right pair.
Check your shoes
every few months for wear and tear and make sure they’re not
wearing out on the bottom.
2.
The key to running with ease is staying relaxed.
A passerby shouldn’t look at your face
and wonder what’s hurting you.
Relax into a comfortable running stride.
3. Running form
is very important and will save you time and also save your
legs. A few
things to focus on:
·
Head & Neck:
Keep your head up and look forward.
If you get neck cramps you might be craning your neck
forward or scrunching up your shoulders.
·
Shoulders, Arms & Hands:
Keep your arms and shoulders relaxed, yet controlled
so your arm swing compliments your stride. Swinging your
arms or restricting your arm motion will interfere with your
stride frequency.
Your hands should not cross over the middle of your
breast bone. Your hands should not be clenched fists and
keep your wrists loose.
·
Trunk:
A good rule of thumb to check whether your trunk form
is correct is to stand still and bend just until the tips of
your shoes creep into your line of sight. This is the extent
to which you need to bend when you run.
·
Feet:
Focus on planting your heels and rolling into your
toes. As time goes by, you’ll find a comfortable stride and
won’t have to think about it.
If you’re knock-kneed, focus on lifting your knees
and extending your legs forward instead of swinging them out
to the sides.
4.
Run with a partner or occasionally join a group
run.
Mix up your running.
Run with someone whose abilities are compatible with
your goals or someone who makes you run faster in order to
keep up. Or better yet, find someone who helps you maintain
a steady pace.
5. Change your route
periodically.
Your body can get used to the same trail or stretch of road.
Break up your normal run routine now and then to
shake things up and keep things interesting. Changing your
route will also help prevent boredom.
6. Keep a running log to
track your progress.
Log how you felt after a fast run, long run, or with
a friend or group.
Record your miles and time yourself to check your
progress over time.
7. Add speed work.
Add some speed running drills to your weekly routine.
Speed drills force your body to move at a faster pace
than was previously comfortable.
Eventually your cardiovascular system and your
running gate will become more efficient.
8. Incorporate interval
training:
Interval training
improves your run technique and provides direct feedback on
pace. Doing repetitions may seem boring but they allow you
to develop a fast running rhythm in a controlled environment
which helps improve running form. Alternate fast running
with slow recovery intervals and repeat the pattern.
Mix it up. Speed intervals also help you train and
peak for upcoming races.
9. Add hill repeats.
Hill repeats build leg muscles and increase your aerobic and
muscular endurance.
It’s a matter of strength.
The more you repeat something, the stronger you get.
Hill running also helps prepare you for more challenging
interval workouts. As your hill running improves, seek out
steeper hills that are closer together to further advance
your strength.
10. Rest up:
Incorporate a few low-mileage weeks as a regular part of
your training.
Many runners push harder as they work toward their race
goals. The
result is usually an injury, or worse yet, a breakdown.
Train hard for three weeks and back off intense
training the fourth week. This will give your body time to
absorb and adapt to the previous three weeks of training and
you’ll still come out ahead of the game. The three most
important factors for running improvement are consistency,
moderation, and patience.
Doing extremely hard running work outs in hopes of
reaching your goal fast simply doesn’t work.
Two or three hard workouts per week are all you need.
The key is to continue training consistently at a
steady level throughout the year.
Sherry Shelton is a nationally certified
Personal Trainer and a
licensed USA Triathlon, Running and Cycling Coach.
She has been competing in triathlons, duathlons and
road races for over ten years.
Sherry has been in the health and fitness industry
for over 25 years helping individuals reach and maintain
their health and fitness goals.
