Athletes Running Tips for Better Success
With the exception of soccer, running is the top sport in the world that people participate in. It’s a great way to get in shape, stay in shape and stay healthier overall. Beginning a running program is also easy – but you still need to consider some things to make sure that you are getting started correctly. You need to make sure that you are healthy enough to begin running, make sure that you buy the correct shoe for your foot type and begin slowly.
Once you start running, you want to make sure that you start out slowly. If you haven’t done any sort of exercise for a while, you don’t have the endurance or fitness built up yet. You are setting yourself up for injury if you just start out running quickly and too many miles. Running too far, too soon is one of the major reasons beginning runners get injured and then stop running. Measure out a mile and start by running and walking until you can run your whole mile without stopping.
Running is great for you and can keep you healthy for life. It’s also a sport that the whole family can participate in together. You just want to make sure that you take precautions to start out right.
Running Tips How To Run Properly Downhill
Most runners know that running hills are good for them for many reasons. Hill workouts can make runners stronger and faster. But, there are correct ways to run hills so that you don’t get injured. Many will talk about how to run up hills – but running down the hills is just (if not more) important. If you don’t do it properly – it can lead to shin splints and knee injuries. Here are some tips for running downhill.
The most common mistake athletes make in running down hills is not maintaining proper running form. Many runners want to lean back like they are putting on the brakes. While others will lean too far forward heading down the hill. Leaning too far into the downhill can cause you to lose balance and can actually cause you to fall.
You want to basically run down hills as if you were running on flat ground. Lean slightly forward – keep your shoulders just a little in front of you and your hips under you. Just make sure that you are not hunching over – which can also hamper your breathing.
Also, make sure you are keeping your eyes forward – and directly on the ground in front of you. This is important on all levels and terrain – but especially on the down hills. If you are looking at your feet you will also have trouble maintaining balance.
Make sure that you are not overstriding. Many runners want to take too large a stride and pound down hills. You don’t want to cause your quads to take more of a pounding than necessary. You want to keep nice short, quick strides. This will make you have a quickly stride turnover and get you down the hill efficiently.
Many runners also lose control of their arms and let them fling wildly as they go down a hill. You want to keep your arms close to you and let your arms swing just a little lower. As you want to keep your body controlled – it is important to keep control of your arms, also.
Running hills is a great way to become a stronger runner – but many runners fear them. But, there is no need to. Remember that gravity is your friend. Gravity is helping to pull you down the hill – so use it to your advantage. Hopefully these tips will help you to feel more comfortable when you are coming back down the hills.
Top 5 Running Myths
Every runner has heard them. There are so many myths and misconceptions about running and runners out there. Sometimes it’s hard to know what to believe and what is total rubbish. Here are my top 5 Running Myths – and the truth.
Running will hurt your knees. Non-runners assume that since you are out there pounding the pavement that you are destroying your knees. This is totally false. In fact, running can actually increase bone density. A study was done of runners and non-runners. After a certain period, a higher percentage of non-runners had arthritic problems with their knees than the runners did. So, don’t listen if someone tries to tell you how bad running is for your knees.
You should always stretch before you run. This can actually harm you instead of helping you. Stretching cold muscles can actually pull or tear them. If you want to stretch before your run, do a little walking to get the blood flowing through your muscles, then stretch. Many runners don’t stretch before their runs – they warm up by running their first � – mile slowly and easily. Then, they do their stretching after their runs.
If you walk during your run, you’re a wimp. For many runners, taking walking breaks can help you to run farther and to run longer. In fact, world-class runner Jeff Galloway has devised several run/walk programs for runners to help them through different races. They run for a period, walk for a short period, run walk, etc. This plan has helped many runners get through long distances. If you feel like you need a short walking break, it’s OK. Just make sure to keep it short and get back to running.
Runners don’t need strength training. Doing some light, easy strength training will improve your strength and the elasticity of your muscles. This will make you a more efficient runner and strong runner. And, a more efficient runner is usually a non-injured runner. Leg lifts will strengthen the area around your knees and can help prevent runner’s knee.
You’ll damage your lungs if you run in cold weather. Our bodies are made to protect us. Unless you are running long distances in temperatures well before 0, there is no danger from running in the cold. In fact, your body will warm up the cold air by the time that it reaches your lungs
