QUICK TIP:
SIMPLE SOLUTIONS FOR COMMON RUNNING MISTAKES
Keep your arms down – maintain
minimal arm swing by keeping your arms low and at your
sides. Don’t let your arms cross the front of your body.
Relax your shoulders – Keep your
neck relaxed as you run.
When your neck muscles are loose, your back and
shoulders will usually do the same.
Avoid clenching fists – to avoid
clenching your fist, touch your first finger and thumb
together and let all your other fingers relax.
QUICK TIP:
AVOID NECK STRAIN WHILE EXERCISING YOUR ABS
CONCENTRATE ON THE MUSCLE - First and
foremost, always concentrate on the muscle your group you
are working, whether it’s your abs, shoulders, triceps,
legs, etc..
RELIEVE NECK STRAIN - If you feel a strain
and/or ache in your neck while performing an abdominal
exercise, chances are you are focusing on the neck muscles
rather than focusing on your abs.
Check your form --- Pulling on your neck or gripping
your hands too tightly behind your head causes tension in
the neck.
Unless you have a prior history of neck problems, neck
strain can be alleviated by placing your tongue on the roof
of your mouth.
QUICK TIP
AVOID TOO MUCH “BOUNCE” WHEN YOU RUN
Too much bounce when running will cause your
head and body to move up and down too much, wasting precious
energy. The more time you spend in the air between steps,
the more you’ll slow down. Your quadriceps will fatigue more
quickly also.
To minimize bounce, run lightly and low to
the ground with shorter strides.
Land with your body under your center of gravity.
Each foot strike should be a quick touchdown below
your knees, not out in front of your body.
Focus on landing under your center of
gravity. Lean
slightly forward so your shoulders are ahead of your hips.
Elbows should bend at a 90 degree angle throughout
the arm swing.
QUICK TIP:
MIX UP YOUR RUN SURFACES FOR INJURY PREVENTION
Keep your body challenged.
If you do most of your running on hard surfaces such
as roads or hard sidewalks, the lower leg muscles and joints
do not have to work as hard.
Running over uneven and varied surfaces make the
muscles of the lower leg work hard. Your tendons, ligaments
and muscles all get stronger in response to the stress of
soft surface running.
Think of soft surface running as strength training
for the lower leg.
If you always run on roads or hard surfaces, you’ll
be more likely to suffer an injury.
Incorporate some soft surface running into your
workouts. Find
a good trail to mix up your workout. It will not only add
variety, but also prevent boredom.
QUICK TIP:
AVOID GETTING WINDED TOO EASILY
If you’re new to running, you may find yourself
getting winded too easily.
Try a more gradual warm up.
Your heart, lungs and muscles simply need a more
gentle introduction to running.
Begin your workout by walking three to five minutes.
When you start running, keep your pace easy.
Insert one minute walk breaks every one to two
minutes for about 15 minutes.
QUICK TIP:
PREVENTING SIDE STITCHES
A side stitch is a cramp in your diaphragm muscles.
If you stretch them, pain should disappear.
A few options for relief from side stitches --- try
slowing down, bend forward slightly and tighten your abs.
Press your fingers inward and upward over the stitch
for a minute. If this doesn’t help, stop running, inhale
deeply and hold for a count of 15 seconds before slowly
exhaling through your pursed lips. Another option for relief
is to walk with your arms raised over your head.
Prevent side stitches by breathing from your
diaphragm which stretches those muscles.
Avoid taking short quick breaths.
Also avoid big meals and too much fluid prior to your
run.
