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If you are new to
running, don't rush it; just ease into the programme. If
you are unable to run at a slow pace continuously for 30
minutes you should begin your programmer with a walk-run
routine, alternating five minutes of fast walking with
five minutes of running. Gradually build up your running
time to a 30-minute self paced run. Always complete your
workout with a five-minute slow-paced cool-down and
stretching of the calves, hainstrings, hip flex-ors and d
back. It i very important that you have a good pair of
running shoes. Unlike cross your foot to strike the ground
properly,
reducing the mount of shock that travels up your leg and
causes injuries. They are also made to fit your foot
 comfortably,
which reduces the slipping and sliding that can lead to
blisters.
A
thumb width gap is important to have on the toe area to
prevent the toe from getting grazed.
If
you were into competitive sports or very serious runners
your best bet would be to always train outdoors as running
on 'treadmills' has few drawback. For example, it 'bulls'
the ground beneath your feet, and you do not meet wind
resistance, which makes the running somewhat easier. Also,
it forces you into a four- of movement. When you run
outside, your muscles and joints move around more due to
uneven ground, corners, obstacles, wind resistance and
your body's natural efforts to balance itself —all this
helps the body burn more calories than it would on a
treadmill. Moving within a treadmill's restricted space
can also limit the natural range in your running gait.
This can cause your muscles to tighten and cause back
hip and knee problems in the long run. So, if you run
long distances (over 5-miles),or are training for a race,
you are better off running in a park or on a soft surface
(like grass, gravel or tarmac). Ultimately, it will be
safer for your body as it can move more naturally than it
would on a treadmill.
But,
if you use a treadmill as part of your cardio workout, it
is not advisable to run more than 30 minutes at any given
time. If you don't feel you are getting enough of a
workout, it is better to increase the intensity by adding
an incline or with other cardio exercises, such as rowing
or biking, is well as weight training.
Improving your running technique
By breaking your running technique into its
components, you can focus on and improve specific phases
of the action. Excellent sprinting technique has some of
the following characteristics :
Arm Action : Arms should swing from the shoulder. Keep
them relaxed and at approximately 90 degrees of flexion.
Focus on swinging your arms in a straight line.
Body Posture : Your entire body should lean forward
slightly as you run. Do not bend from your waist; this
will adversely affect your centre of gravity and correct
running mechanics. Instead the slight lean forward should
come from the ground up. Try also to keep your head and
trunk still and your entire body relaxed.
Ground Contact : Run on the balls of your feet NOT
your toes. If you think about it, your toes are fairly
weak and offer little or no stability.
Stride Length : There is a fine line between over
striding and under striding. If stride length is too great
and your foot lands in front of your centre of gravity, it
will cause you to brake. If your stride length is too
short your stride frequency will be high but you won't
cover much ground. Not the most efficient use of your
energy!
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