Running is a great form of exercise, but not everyone knows the correct technique to run effectively. In this article, meohay.vn shares valuable information about this sport.
Before you start running, it’s important to warm up properly to avoid muscle injuries. Spend about 5 minutes warming up your body to prepare it for the upcoming activity and gradually increase your endurance. Warm-up exercises include walking and movements to loosen the shoulders, back, abdomen, and feet, such as rotating the feet, crossing your legs, small runs, and knee lifts. Repeat these exercises 4-6 times. Never start running immediately, as you may experience body aches.
Relax Your Shoulders for a Proper Running Form
Keep your shoulders relaxed and comfortable, and lean your upper body slightly forward. Avoid hunching your shoulders and rounding your back, as this will constrict your chest and make breathing difficult. You will find it much easier to breathe when your shoulders are relaxed.
While running, check if your shoulders are tense due to excessive lifting. If so, squeeze your shoulders to bring your arms back to a comfortable position and lower your shoulders.
Breathe Rhythmically
One of the most important aspects of proper running technique is rhythmic breathing. Breathe in, then run two steps, and breathe out. Additionally, learn to breathe deeply. This method improves air circulation in your body and ultimately reduces fatigue, which also boosts your motivation. You can breathe through your nose or mouth, whichever is more comfortable.
Swing Your Arms
With a good running technique, your arms will move with each stride, and the speed of your arms will determine your overall running pace. However, the movement should come from the shoulder joint, not the elbow. Keep your hands sliding past your hips with each stride.
For a correct running form, keep your arms at waist level, allowing your hands to lightly brush your hips as they move. Your arms should also be bent at a 90-degree angle.
Some beginners tend to hold their arms high, chest-level, especially when they start feeling tired. This habit can make you even more exhausted and cause tension in your neck and shoulders, leading to discomfort.
Maintain Proper Knee Height
When running, move your knees forward rather than lifting them too high. Beginners often make the mistake of lifting their knees too high. The higher you lift your knees, the harder the impact when your feet hit the ground, and the quicker your legs will tire. Remember, your knees should not go beyond your toes.
To conserve energy, adjust your pace so that your steps are gentle and require less effort when touching the ground. Focus on your stride length rather than trying to lift your legs higher. Running this way will allow you to run longer and reap more benefits from this exercise.
Some experts suggest that an efficient running technique involves taking 90 steps per minute. If your pace is slower than this, try shortening your stride.
Keep Your Hips Stable and Forward-Leaning
Your hips are your center of gravity and are the most affected by your running posture. Therefore, keep your hips stable, balanced, and leaning forward.
Land Properly
To run correctly, land on the middle of your feet (as shown in the image). There are different landing styles, such as landing on the toes, heels, or midfoot. However, most runners prefer a midfoot strike as it is the safest for your feet, conserves energy, and prevents fatigue.
Stretch After Running
After your run, start walking to normalize your breathing and heart rate. Then, begin stretching your body, as your muscles tend to tighten during the run. Stretching is essential to prevent muscle soreness and adverse effects on your body.
Be Persistent
Running can be challenging for beginners, and it may be hard to stay motivated. Always start with an easy pace and gradually increase your distance daily. If you feel sore, take one to two days off to rest and recover. If you follow the above running tips and combine running with a balanced diet, your body will become stronger and healthier, and you’ll grow to love this sport.
Tips for New Runners
Choose the Right Running Shoes: Comfortable and suitable shoes will provide comfort and reduce pain. The best shoes for you are not just those with great features but also those that match your foot shape and the terrain you run on. If you run on asphalt, choose lightweight and flexible shoes. If you run on trails, opt for stable and comfortable shoes. Always seek expert advice to make the best choice.
Run on a Treadmill: If you feel time-crunched or uncomfortable running outdoors, a treadmill in your home or office is a great alternative. Except for the lack of fresh air, running on a treadmill offers similar benefits to outdoor running.
How Long Should You Run in the Morning?
When it comes to running, it’s not just about running fast and long. Your body needs time to adjust to the change in activity levels. So, when you’re starting morning runs, keep them short, about 2km or 30 minutes.
In the following days, gradually increase your mileage or running time by 1km or 15 minutes each day until you reach the ideal duration of an hour.
What to Do After Running in the Morning?
At the end of your daily run, take 5-10 minutes to relax and let your body cool down. This helps lower your heart rate and blood pressure. Stand with your arms and legs loose, take slow, deep breaths, and avoid sitting down immediately after running. This post-run routine will reduce muscle soreness, cramps, and dizziness.
Additionally, refrain from showering immediately after running, as it can make you susceptible to colds and, in rare cases, even lead to sudden death. Wait until your body recovers, your heart rate normalizes, and your sweat dries before taking a shower.
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