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Posts Tagged ‘Improve Running’

Let’s start with Footwear. No matter what level of runner you are, don’t run in shoes that are too old. Poor footwear will cause pains not only in your feet, but throughout your whole body. The rule of thumb is 500 miles, or if you look at the side of your shoe where the foam is, and it’s wrinkly – you need new shoes. Some people suggest you rotate through 3 pairs of shoes so that you don’t get sore in anyone particular area. That may seem extreme, but the point is make sure your footwear is in good shape and is fitted by an expert at a running store.

Breathing. As mentioned above, you want to have good posture, and also relax your upper body. The goal here is to maximize your breathe intake, providing your muscles with the oxygen it needs for fuel. Belly breathing is a technique you will want to work on as you run. The idea is while you breathe in to push out your stomach, maximizing air intake. More on breathing.

Warm up and Cool down. Make sure you walk for a few minutes and then take 10 minutes minimum to stretch . Do the same at the end of your run. This is such as key element for performance and to reduce the risk of injury. Not only will stretching help with muscle aches, pains and strains, but it will greatly reduce the chances of tendon problems and even joint problems.

The program. The distance and speed at which you run is crucial for optimizing your training but also for your enjoyment and reducing risk of injury. Obviously, when you are a beginner, you should take it slow and with a short distance mapped out. The rule as a beginner, is if you are breathing heavy to walk for a bit. All you need is 15 to 20 minutes to get your heart rate up. No need to push it. As you advance, you can go faster at longer distances.