Health & Life

How to properly run for beginners

Running correctly not only helps you achieve lasting health but also supports weight loss, body maintenance, and a relaxed mind. There are various time options throughout the day to choose from for your running sessions, such as morning, afternoon, or evening, all of which are equally suitable.

Administrator

7 January, 2024

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But how to run properly for the most effective results is not known to everyone, in this article meohay.vn will share with readers useful information about this sport.
Before starting to run, you need to always warm up carefully to avoid muscle injury. Warming up your body for about 5 minutes will help your body to be ready and gradually increase endurance. Warm-up exercises before running include walking and warm-up movements for the shoulders, back, abdomen, and foot exercises such as rotating the toes, moving the feet diagonally, small steps, knee compression… repeat 4-6 times. Never start running immediately, otherwise, you will feel pain throughout your body.

Relax your shoulders to run properly

Your shoulders should always be kept in the most comfortable position or your whole body leaning slightly forward. If you hunch your shoulders and lean your back too far forward, it will cause a hunched back and make your chest tighten, making it difficult to breathe. You will breathe much easier if your shoulders are relaxed.

During running, you should also check if your shoulders are too tense due to lifting your shoulders too much. If so, you should tighten your shoulder blades to bring your arms to a comfortable position and lower your shoulders.

Breathe rhythmically

One of the most proper ways to run is to breathe rhythmically by inhaling, then running for two steps and exhaling. Additionally, learn how to breathe deeply. This method will improve air circulation through your body and ultimately make you feel less tired, which will also motivate you. You can breathe through your nose or mouth, as this does not affect the body’s mechanism.

Swing your arms

With proper running technique, your arms will move with each step of your feet and whether you run fast or slow depends on the speed of this arm movement. However, you should move your arms from the shoulder joint, not from the elbow. You should keep your hands sliding past your hips with each step.

If you want to run properly, you should move both arms across your waist, at a distance where your two hands lightly slide past your hips during movement. Your arms should also be bent at a 90-degree angle.

Some beginners have a habit of holding their hands high up to their chest, most commonly when they start to feel tired. This habit can make us even more tired. You may even feel tension in your shoulder and neck muscles accompanied by discomfort.

Keep your knees at the right height

You should move your knees forward and raise them. This is a mistake that newcomers to running often do, they often raise their knees higher than normal – the higher you raise yourself off the ground, the more shock your feet will experience and your legs will get tired faster. A proper running technique to remember is that your knees should not exceed the tip of your toes.

To save energy, adjust the speed of your body so that your feet land gently and do not require much force when landing. Focus on the stride rather than trying to lift your feet high. Running in this proper way will allow you to run more, longer, and enjoy more of the benefits of running.

Some experts believe that an effective running technique is when your feet touch the ground 90 times per minute. If you are running at a lower rate, shorten your stride length.

Keep your hips stable and facing forward

Hips are considered the center of your body and they are most affected by your running posture. Therefore, your hips must be stable, balanced, and facing forward.

Landing properly

To run properly, you need to land on the middle part of your foot (like in the picture). There are many types of landings such as forefoot, heel, or midfoot, but landing on the midfoot is most chosen by most runners because it is the safest for your feet when running and saves energy as well as avoiding foot fatigue.

Stretch after running

After running, you should start walking to breathe and restore your normal breathing and heart rate. Then start stretching your body because during running, your muscles tend to stiffen. To prevent such situations and to ensure that your muscles are not negatively affected, stretching is essential.

Be persistent

For beginners, running seems difficult and hard to persist. Always start with an easy level and then gradually increase your distance each day, but if you start to feel pain, take a break for one to two days to recover. If you follow the running instructions mentioned above and combine running with a balanced diet, your body will gradually become stronger, more toned, and you will enjoy this sport more.

Tips for new runners

– Choose well-fitting running shoes: choosing the right shoes will provide you with comfort while running and support to reduce pain. The best shoes for you are not only those that provide these features, but they must also be suitable for the shape of your feet and the terrain you are running on. If you are running on asphalt, you will need lightweight and flexible shoes; if you are running on a trail, you should choose a pair of shoes that provide stability and comfort. Always consult an expert to make the best choice for yourself.
– Running on a treadmill: are you one of those who feel pressured for time and do not find it suitable to go running outside? If so, a treadmill at home or in your office is the best choice. Apart from not breathing fresh air, running on a treadmill still brings the same results as running outside.

How much is enough to run in the morning?

When talking about running, you can’t just think of running and think that as long as you run fast and long enough, it’s enough.

In fact, your body needs time to gradually adapt to changes in activity frequency. Therefore, in the early days of starting to run in the morning, you should only run a short distance, about 2km or run for 30 minutes is enough.

In the following days, gradually increase your training volume by adding 1km or running an additional 15 minutes each day until you reach the goal of running 1 hour in the morning.

What to do after running in the morning?

At the end of each training session, you should let your body relax for around 5 – 10 minutes. Stretching relaxes your muscles and gradually lowers your heart rate and blood pressure.

You should stand and loosen up, tap your feet, tap your hands gently, and breathe deeply and slowly. Absolutely do not sit immediately after running. Relaxing after running will reduce muscle soreness, cramps, or sudden dizziness.

Also, don’t take a shower immediately after running because it’s very easy to get a cold, or even worse, sudden death. It’s best to rest for a while, relax until your body is not tired – your heart rate returns to normal or your sweat has dried before taking a shower.