December 14th, 2009
Running tips Technique 
The following head-to-toe tips for correct running form are adapted from articles in Runner’s World Magazine and from advice given by running coach Jeff Galloway.
· Head position: Look about 10 meters ahead. This head position will straighten and align your neck and back. Don’t let your chin jut out and don’t look at your feet! Importantly, keep your face and jaw relaxed.
· Shoulders: Keep your shoulders low and relaxed and try to keep them level as you run. Shake your shoulders out to release the tension if you feel you start hunching your shoulders when you get tired.
· Arms and hands: Swing the arms forward and backward, not across your body and keep your elbows bent at about a 90-degree angle. Your hands can reveal the tension in your body. Keep the hands in an unclenched fist, with your fingers lightly touching your palms.
· Torso: If your head and shoulders are in the correct position, as described above, then the position of your torso should also be correct; your torso and back should naturally straighten to allow you to run with an efficient, upright posture that promotes optimal lung capacity and stride length.
· Hips: By positioning your torso correctly, you can make sure your hips are in the right position too. If you lean forward during a run, your pelvis also tilts forward, which can put pressure on your lower back and throw the rest of your lower body out of alignment.
· Legs and your stride: Keep your knees low and lift your knee only slightly moving from one leg to the next in quick, short strides. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact.
· Ankles and feet: To run well, you need to push off the ground with maximum force, and you should feel your calf muscles propelling you forward on each step. Your feet should not slap down loudly as they hit the ground. |
Treadmill running vs outdoor running
· Treadmill running has many benefits; it’s safe and weatherproof, provides you with a cushioned running surface and the ability to measure and monitor your pace – to name just a few.
· Shortcomings of treadmill running include restricted movement space, lack of wind resistance and poor proprioceptive training.
· Try to run outdoors at least once or twice a week so as to experience the advantages of this form of training, while supplementing it by running on the treadmill. |
Clothing
· Road running requires no specialised gear apart from running shoes, shorts, socks and, for women, a sports bra.
· Most importantly, your running clothing must be comfortable.
· Look for socks that are made of moisture-wicking acrylics or polyester blends, which absorb moisture, keep your feet dry and help prevent blisters.
· From a safety point of view, if you are running in the dark, it’s essential to wear a mesh reflective safety vest available at most cycling and running shops. You can also wear a reflective belt around your waist or carry a small flashing light.
· Protect yourself from the sun with clothes, sunglasses, a hat and sun block. |
Nutrition
· Experiment with foods and fluids during your training runs to avoid abdominal discomfort during a race.
· Pay attention to your fluid intake. Drink when you are thirsty and stay hydrated at all times.
· Have a recovery plan. Eat a recovery snack containing carbohydrates and protein within an hour of completing a training run or race.
· Avoid fad diets, especially low-carbohydrate ones such as the Atkins diet. Apart from affecting your running, they can compromise your overall health.
· Eat enough carbohydrates to sustain your energy levels while you are training and racing.
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Injuries
· Most injuries incurred by runners can be prevented by using good technique, wearing proper shoes and following a reasonable training program.
· Beginner runners are at an increased risk of injury if they run for longer than 30 minutes more than three times a week or engage in high-intensity interval training, which combines fast running and walking.
· People who are unfit or overweight should exercise caution when intensifying their training.
· If you’ve been injured in the past, your risk of additional injury is higher than average. Make sure you’ve recovered fully before resuming training and pay extra attention to potential injury symptoms.
· If you suffer a running injury, see a physician who specialises in sports medicine to get an accurate diagnosis and treatment. |
Posted in Training Tips by christine |
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