#1 most important point: Don’t rush it. For newbie runners too eager to hit the road, running full steam ahead is not the correct approach to take. Professional runners would tell you that in running, as well as in other sports, it is best to build momentum one step at a time. Rush things, and you will only hurt yourself.
Whether you are learning the mechanics of running for the first time or already a professional who took the bench for a while and is now trying to get back into your running form, for health reasons or as a sport, here are some tips on how to run without hurting yourself:
1.Start brisk-walking, instead of running. Condition your leg muscles for the more rigorous activity of running by taking brisk-walks first. Cover short distances while walking at a steady pace for a few days. As you build endurance, start to jog–but don’t overdo it. Work on your speed gradually.
2. Don’t exhaust yourself. To avoid exhausting yourself, don’t run for more than 15 minutes each day during the first few weeks of your training. You can alternate brisk-walking and running for a few days, until you build your stamina for running long distances. Get tired, but not exhausted.
Experts, advise that you maintain your heart rate while performing a combination of brisk walking and running. Resting between shifts may not prove helpful, as this slows down the heart rate. This means that as you transition from brisk walking to running and back to walking briskly again, don’t rest in between. Alternate brisk walking and running at a steady pace. When you reach the point that you are getting really tired, it’s time you take a rest.
3. Dress for the run. Put on comfortable running shoes and consider a sauna suit that helps the body burn its excess calories. Extra pounds can weigh down on your speed as a runner.
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4.Focus on your pace, not speed. What works best in running is to maintain a suitable pace and build on it slowly but surely. Running like a horse today and running turtle the next day is, obviously, not the right way to run if you have plans to join a marathon.
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5. S-t-r-e-t-c-h. Learn the right way to do it. Running may cause injury to the body if you do not condition your muscles properly. Areas to focus on are your calves, quadriceps, your lower back, shoulders and neck, and hip, groin and hamstring areas.
When to stretch? It’s up to you. You may stretch before you start running, or after you have run. Just make sure you stretch DAILY.
Running need not be an exhausting activity. You can learn and improve on your running skills without tearing up some muscles.
And here’s letting you in on a secret: train consistently. In life, as well as in sports, talent alone will not deliver you any closer to your goal.