Running is a great form of exercise, but knowing how to run correctly to maximize the benefits is key. In this article, meohay.vn shares valuable insights on proper running techniques.
Before you start running, a thorough warm-up is essential to prevent muscle injuries. Spend about 5 minutes warming up your body to prepare it for the upcoming physical activity. Some recommended warm-up exercises include walking, shoulder, back, and abdominal stretches, and foot exercises such as rotating the ankles, 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
Maintain a relaxed shoulder position, slightly leaning your upper body forward. Avoid hunching your shoulders and rounding your back, as this restricts your chest and makes breathing difficult. Relaxed shoulders facilitate easier breathing.
While running, check if your shoulders are tense due to excessive lifting. If so, squeeze your shoulders together and bring your arms to a comfortable position to relax them.
Breathe Rhythmically
One of the most important aspects of proper running is rhythmic breathing. Breathe in, then run two steps, and breathe out. Additionally, practice deep breathing, as it improves airflow and reduces fatigue, keeping you motivated. You can breathe through your nose or mouth, whichever feels more comfortable.
Swing Your Arms
Proper running technique involves moving your arms in sync with your steps. The faster you want to run, the quicker your arm movements should be. However, ensure you’re swinging your arms from the shoulders, not the elbows. Keep your hands relaxed and let them glide past your hips as you run.
For a correct running form, maintain your arms at waist level, allowing your hands to gently brush past your hips. Keep your elbows bent at a 90-degree angle.
New runners often make the mistake of holding their arms high, chest-level, especially when they start feeling tired. This habit adds unnecessary tension to the shoulders and neck, leading to discomfort.
Maintain a Suitable Knee Height
When running, focus on moving your knees forward rather than lifting them too high. Lifting your knees too high will cause a harder impact when your feet touch the ground, leading to quicker fatigue. A key tip to remember is to ensure your knees don’t extend beyond your toes.
To conserve energy, adjust your pace so that your steps are gentle and don’t require much effort. Concentrate on your stride length rather than trying to lift your knees higher. This way, you’ll be able to run longer and reap the full benefits of running.
Some experts suggest that an efficient running form involves your feet touching the ground 90 times per minute. If your cadence is lower than this, consider shortening your stride.
Keep Your Hips Stable and Forward-Leaning
Your hips are your center of gravity and are greatly affected by your running posture. Therefore, maintain stable, balanced, and forward-leaning hips while running.
Land Properly
Proper running form dictates that you should land on the middle of your feet (as shown in the image). While there are different landing styles, such as forefoot, heel, or midfoot striking, most runners prefer a midfoot strike as it’s safer, more energy-efficient, and reduces the risk of injuries.
Stretch After Running
After your run, start walking to normalize your breathing and heart rate. Then, perform stretching exercises, as your muscles tend to tighten during the run. Stretching is essential to prevent muscle soreness and adverse effects on your body.
Be Consistent
Running can be challenging for beginners, but consistency is key. Always start with an easy pace and gradually increase your distance daily. If you experience any pain, take a one to two-day break to recover. Following the running tips mentioned above and combining running with a balanced diet will lead to a healthier, fitter body, and a newfound love for this sport.
Tips for New Runners
Choose the Right Running Shoes: Comfortable and well-fitting shoes will make your runs more enjoyable and reduce the risk of injuries. The best shoes will not only provide these features but also suit your foot shape and the terrain you run on. If you run on asphalt, opt for lightweight and flexible shoes, whereas trail running calls for stable and comfortable shoes. Always seek expert advice to make the right 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. Apart from missing out on the fresh air, treadmill running 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 new routine.
Initially, start with short morning runs of about 2km or 30 minutes. Gradually increase your distance or duration 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 relaxed arms and legs, and take slow, deep breaths. Do not sit down immediately after running, as it can lead to muscle cramps, dizziness, or sudden drops in blood pressure.
Additionally, avoid taking a shower right after your run, as it can make you susceptible to catching a cold or, in rare cases, lead to sudden death. Wait until your body has recovered, your heart rate has normalized, and you’ve stopped sweating before taking a shower.
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