Running Tips for Beginners

Running is a science. It has to be done properly before you are able to achieve the most optimal motion to achieve stamina and endurance. Let us face facts here. If you are a beginner at running, you will find this exercise extremely tedious and challenging as you push yourself to run straight, without pause for 5 minutes.

Continuous running for this duration of time is extremely challenging as a beginner because your brain, lungs, and muscles are not yet primed to endure the strain that this activity requires. To build resistance you will need to push yourself to the limit to see exactly how long and how hard your body can take the exercise. After this you will need to set realistic goals so that you can build you strength, stamina, and endurance to progressively add more time to your running. Let us begin by learning the mechanics of running properly.

How to run properly

Running is not just simply accelerating your walking strides. It is actually mathematics where you have to follow a correct formula on how to run properly. When we say “properly”, this means correctly. Let us take a closer look at some of the basic running tips:

Running form

It has not yet been determined which is the best running form because people come in all body shapes and sizes. There is however a running form that will make your running a lot more comfortable than ever before. Here is how to achieve it.

  • Head- The mental aspect of running is very vital in being able to run properly. You must condition your mind to know that you are going to be participating in something strenuous. Condition your mind by visualizing how you are going to run, the distance you will travel, and the time you will take to accomplish your exercise.
  • Posture- Starting from head to toe, posture is an extremely important factor in running comfortably. You will need to keep your head facing straight at all times. If your head is drooped down, you will have trouble breathing properly because your throat is the passage of air into your lungs. You will need to keep the “airway” open for optimal breathing. If you raise your head a little too high, you will not be able to see the ground that you are running on. There may be pot holes or humps that you will need to be aware of as you are running.
  • Shoulders- In running long distances, your shoulders has a tendency to tighten around your neck. This will lead to some body pain especially in your neck and back regions. To avoid this, keep your shoulder relaxed at all times. Doing this, you will also reduce the amount of energy that you waste when you unconsciously strain your neck because of your shoulders tensing up.
  • Arms- When running, it is important that you tilt your arms at a 90°. It is also very important that you refrain from clenching your fists tight. Your hands can make a small fist while running but it is important that they are comfortable as you are running. When you start feeling your arms tensing up in a long run, you should shake your arms a bit. This will relieve the tension.

It is also extremely essential that you allow your arms to swing evenly at a forward direction. If you find that your arms are swinging towards your stomach region, this will throw off your balance and may lead to you tripping and falling down.

  • Torso- When running, you must hold your torso up so that you are able to engage your core. This will ensure that you are able to have a good posture especially in longer distances. It is also very important not to lean too much when you are running. You must lean yourself slightly towards the direction that you are running to.
  • Hips- To run properly, your hips must always be strong and stable. To do this, you must exercise your core regularly. When people run with weak hips, the tendency is that their whole body dips side to side. This will eventually be a cause for injury. This is why you should make sure that your hips are strong.
  • Legs- To run properly, you must run comfortably. To do this, you will need to allow your legs to take comfortable strides. Do not by any circumstance stride longer than you are capable of. If you do this, you will be allowing yourself to lose balance and you will surely fall down. This may also cause unnecessary injury to other parts of your legs.
  • Feet- When running, it is important with every stride that you land on your mid-foot to the tips of your toes. If you land on your heel, you are landing too far ahead from your body, which can lead to injury because the shock that is supposed to be absorbed in every stride goes to your ankles, knees, and hips. If this occurs over a period of time, it is a certainty that you will get injured. This is why you should land on your mid-foot to the tips of your toes.

It will take some time to get used to, but you will learn how to run properly eventually. If you are a beginner, try jogging first. Take baby steps in everything that you do so that you are able to remember your experiences. While following these running tips, you will be able to tweak anything that needs correcting.  When you know how to run properly, you will be able to push yourself further because your goals will be met more efficiently.