Running Tips And Techniques For Beginners

Improve your running performance through proper form, technique and targeted muscle training. Train your runner’s muscles in specialized sequences, angles, and ranges of motion. Exercises to train these muscles and runner’s tips from award-winning triathlete, Ray Browning will enable you to enhance your strength and overall endurance.

Running Tips

There are three phases to ensure quality and fun in a run. It’s important to warm up because that allows your body time to adjust to the physiological demands of the sport. Start your run slowly – five to 10 minutes at this initial pace – before gradually building to the performance phase of your running workout.

The performance phase is the main block of time in your run where you just enjoy your run and go for your goals. Cooling down allows your body time to reset and prepare for recovery. Begin the cool-down by slowing to an almost effortless pace. Then slow to a walk and concentrate on breathing for at least five or 10 minutes.

Proper hydration is critical to enjoying your run, performing well, and staying safe. Since the body is more than 70 percent water, it’s crucial to replace what you expend. If you’re planning to go for a long run make sure to carry water with you. For really long runs you can use a water bottle or a hydration system to make sure you drink at regular intervals. Make sure you hydrate sufficiently before and soon after exercising. Dehydration can lead to muscle cramps, heat stroke, premature fatigue, or even muscle injury.

How much to drink: If you’re going out for a run that’s more than an hour long, bring fluids. For less than an hour, you can hydrate before you leave and then when you get back. (That means you don’t have to bring water with you.) A general guideline is that you should drink 16 ounces of liquid per hour, but it really depends on the environmental conditions and also your own physiology. If you sweat a lot or if it’s very hot and humid, then you’re going to need more fluids.

Frequency: Try to train by running four or five days a week. Vary your intensity. On some days go a little bit longer and with lower exertion. On others, do more work on the hills or boost your intensity in other ways. You also may wish to mix it up by running on a track, on pavement, or on a soft surface, such as a trail.

Stride and form: When you’re just starting out, you might have the problem of thinking too much. Running tends to be one of those skills that you’re kind of born with. So you want to pay attention to your natural stride and your body’s natural ability – and work within that. A real simple technique that can really help your running form is the “up and forward” centering drill. Think about your center of gravity. Most likely, you feel like you want to sit when you run, especially when you get tired. But try instead to bring your center of gravity up and forward. This will keep most of your stride behind you, pushing you down the road and keeping your posture erect. That, in turn, will make your running more efficient.

Choosing the right shoe: One of the most important ways to avoid injury and enjoy running is to have the right shoes. Consider the fit, style, and structure that’s right for you. The wrong shoe can lead to fatigue and even injuries, such as tendonitis, muscle strain, and lower back pain. It’s a good idea to visit a shop that specializes in running shoes. There are different shoes for different styles of runners, and the store’s staff can get you into the proper footwear. A good rule of thumb is that most shoes are designed for between 300 and 500 miles of running. Most people will need at least two pair, and maybe even four or five pair, a year.