Running is a great activity that offers a wealth of health benefits. All you need is a pair of running shoes to get started and you can do it practically anywhere. For a bit of fun, you can join running groups or if you want an experience that offers both fun and a serious challenge, you can join running events in your school or community.
But before you take that first stride, take note of these tips to make your running experience fun, safe and effective.
1. Relax. Tension in your arms, shoulders, neck and face reduces efficiency. Arms and fingers should be loose. Unclench your hands and let your jaw jiggle.
2. Breathe right. Your breathing should be rhythmic and deep, and you should feel your diaphragm, not your chest, doing the work. Exhale with controlled force. When you pick up the pace, don’t let your breathing get shallow.
3. Run tall. Gravity and weak core muscles cause many runners to “fold” in the middle when their feet land. Imagine that wires are attached to your shoulders, pulling you up slightly. Thrust your hips forward a bit and think “stability” when your foot hits. It’s easier to run tall if you’ve worked your core properly.
4. Land on the midfoot. A heel-first landing is a brake. It means you’re extending your leg out too far in front of your center of gravity, so it takes more energy to move forward. And it’s shaky, so your muscles are working on stabilization instead of forward motion. Shorten your stride. It will feel odd at first, like shuffling, but once you get used to it, focus on thrusting backward with force.
5. Run softly. The louder your footfalls, the less efficiently you’re running. Try running more quietly; you’ll be unconsciously switching to a mid-foot strike and a shorter, quicker stride.
6. Swing symmetrically. Check your form on a treadmill in front of a mirror. If one arm is bent more than the other or swings more, you have a musculo-skeletal imbalance that can slow you down. Target the weaker side with strength and flexibility exercises.
7. Always stretch after you run. It may seem like you don’t need to stretch after running, but stretching helps you get rid of lactic acid, which makes your muscles ache. In addition, stretching your muscles will allow them to become stronger, faster. Also, by stretching after you run, you need not worry about stretching cold muscles. Pre-run stretching, while not inherently unsafe, is more likely to cause injury if not preceded by a warm-up.
8. Run at your own pace. Move ahead only when you feel you’re ready.
9. Warm-up and cool down. Don’t skip the warm-up by running briskly in place. When you’re done, make sure to walk for a bit to allow your body time to gradually cool down.
10. Hydrate. Always consume adequate amounts of fluids before, during (if runs last more than 45 minutes or so), and after your runs, especially in the heat. If you feel thirsty, you are already dehydrated.
11. Check with your doctor. As a precautionary measure, those above 60 years old who aren’t exercising regularly, those who often feel faint, dizzy or out of breath after mild exertion, those who have high blood pressure that’s not under control, and those who have arthritis and diabetes should see a doctor first before starting a running program.
Follow these tips and you’ll soon be running off to be healthier and happie.
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