Saturday, 19 January 2013

Dos and Don'ts in Running

There are some things you should do to continue running injury free. There are also some things to avoid. Knowing the best way to maintain an excellent workout will keep you active and enjoying your daily run.

Do Start Out Slowly

If you are a beginner runner, it is best to use a combination of walking and running. This way you can build up your endurance without hitting an early fatigue point. Start out walking at a fast pace to warm up your muscles. Next, start running for as long as you can. When you start to feel fatigued, go back to walking. Repeat this at whatever interval works best for you. In time you will need less walking time to fill in the gaps.

Don't Use a Long Stride

Leaping forward is an ineffective way to use your energy. It also puts you at risk of getting an injury. Keep a good posture by standing tall. Lean forward and step just enough to keep you from falling. This distance is your ideal stride, so keep it in mind while on your run.

Do Wear Minimalist Running Shoes

Barefoot running shoes are possibly one of the best shoes for runners. This is because they maintain your natural foot strike. This is the way the foot lands when you run. With a flat sneaker, runners land heel first. This causes a sudden and harsh impact that reverberates throughout the lower body. Barefoot shoes allow you to land on the ball of the foot first. This is a much softer landing, which leads to a more comfortable and injury-free stride.

Don't Run as Hard as You Can

Most people believe the harder we train, the better. But this is not necessarily true, especially if you are trying to lose weight. For fat loss, it is more effective to run at a slower pace for a longer period of time. If you do want to increase your speed, do it by using a heart rate monitor. Set it to maintain a certain pace, and then maintain that pace as long as you can. Your body will adapt, and you can readjust to get a faster time. Running is an excellent way to work out and stay healthy. These dos and don'ts will help keep you on track. Enjoy your run and stay fit!

J Lee Phelan is a martial arts instructor and freelance writer living in New York.