How to Run Properly?
Running is a great way to get in shape and improve overall health. Many people start running because they want to lose weight. Running is one of the best ways to burn calories, it also has many health benefits. It is a wonderful way to relax from the busy life. Running is very simple and everyone is capable of doing it. It can be done outdoors or indoors on a motorized treadmill.
Start Easy and Progress Gradually
At first, running can be very stressful for your body when it's not ready. Your lungs will gasp for air, your heart will pound, and your muscles will complain. As your body gets used to running, you will find that you can run a lot without getting tired. You can learn how to run and get in shape with some simple tips. When you start running, don't plan to go too far or too fast right away. You need start with light jogging and progress to faster-paced running.
How to Run?
Most joggers and runners are biomechanically inefficient because their running technique is poor. It's important to learn how to run correctly. Running properly is crucial in order to avoid injury and be able to improve. Good running is light and quiet. Running must be enjoyable, not painful.
1. Pick the right shoes for running. It is very important to wear the correct shoes for running. Wearing the proper footwear can help prevent the chances of an injury. Running shoes can come in wide variety of styles designed for different types of running styles. Also, don't forget to change your running shoes regularly. An average pair of running shoes lasts 300-500 miles.
2. Don't run every day. Running every day is bad for your body. Your body needs rest to recover and adapt to the new challenges. Run every second day and let your body recover on the alternate days.
3. Try to breathe rhythmically and deeply. Getting adequate oxygen is very important especially when running. Whether you breathe through your nose or mouth, try to breathe deeply and rhythmically. It's best to breathe through both your mouth and nose. Make sure you are breathing more from your diaphragm, or belly, not from your chest. If you are breathing normally while running, you should be able to speak in full sentences, without gasping for air.
4. Don't forget to relax while you run. Staying relaxed when running can improve your running performance. When you learn how to relax while running, you will be able to consciously recognize and remove the stress and tension that often occurs during a run. It will allow you to enjoy your running and not put too much pressure through the joints of the body.
5. Improve your cadence. Cadence is the number of steps you take per minute during running. The longer you take with each stride, the more time your foot spends on the ground, and the more energy your legs have to expend to support your body weight. You should aim for 90 strides per minute with each leg, or around 180 steps in total.
6. Keep your head straight. Look ahead to where you are running, not down at your feet. Looking down will create tension in your"running technique" "keep your toes pointed forward" neck and shoulders. Focus on keeping your head upright and look ahead.
7. Good posture. As you run your body should be upright and perpendicular to the ground. Good posture is an important element of running form that helps runners move more efficiently and avoid injury. Poor posture restricts proper breathing, it also disrupts blood and oxygen flow to the brain and muscles.
8. Bend your arms at a 90 degree angle. Your arms should be relaxed and move in concert with your leg stride. Hold your arms out just far enough from your sides to ensure good balance. Arms should swing forwards and back, not across your body.
9. Legs and feet. Keep your knees slightly bent, never completely straightening your legs. Try to land on the middle of your foot, and then roll through to the front of your toes. Your legs should be relaxed and move easily under the body like a wheel rolling smoothly along. Keep your toes pointed forward. Running with your feet pointed in or out could lead to running injuries.
Health Benefits of Running
Regular running improves your heart and lungs function. It also increases your endurance, strengthens your bones, and improves immune system. Running is also great for helping you sleep better at night. Studies have shown that running can help reduce risk of heart disease, obesity, high blood pressure, type 2 diabetes, stroke, and many other diseases. Running can help you reach your weight-loss goals, but only if you are careful about the calories you consume each day. In addition to these health benefits, running can be a great way to relieve emotional stress by releasing endorphins, which are natural feel-good hormones. It can also help to improve thinking skills and aid in boosting memory. It is very important to understand how to run correctly to avoid cramps and injuries.
Running Tips for Beginners
- Do warm-up and stretching exercises before every run. These exercises can help prevent injuries and muscle cramps.
- Don't forget to cool down after running. Cool down is important to take the stress of exercise off your body, and to bring down the heart rate and blood pressure.
- Aim to eat an hour before you run. The food needs time to digest and get out of your stomach before your run.
- Run with proper form and technique. Correct form helps to improve your performance and prevents injuries.
- Start slowly and gradually increase running distance and speed.
- When you first get started with running, try to avoid running two days in a row. Your body needs time to adapt to the stress of training.
- Choose the right pair of running shoes. Don't forget to track the mileage on your running shoes.
- Avoid running in hot or cold temperature extremes and when pollution levels are high.
- Make sure that you are properly hydrated. You should drink at least 2 litres of water a day and even more when exercising in heat.
- Try to eat a healthy and well-balanced diet. Good nutrition is essential to perform at your best.