There are more people running than ever before. This is because they want to stay in shape and running seems to be a great way to accomplish this goal. The problem is many people never take the time and learn to run. This can cause you to become injured and get turned off from running. Simply getting to know some basic advice will help you to stay free from injury and will help you to increase your fitness level. Even people who have been running for a long time can benefit from this information.
Watch Your Hands
There is a reason why professional runners keep their hands above the middle of their chest. If you run with your hands too low, it will cause a few different problems. It can cause problems with your equilibrium. The most common problem it can cause is problems in your circulation. This is because the hands swinging so low below your heart will cause blood to flow towards the tips of your fingers and pool there. The force at which you are pumping your arms is more than what your system is used to and can cause you to feel light headed while you are running.
Stretching is Key
One thing you should know while learning to run is the importance of stretching. This is because running can cause a lot of strain on your muscles. The right stretching will prepare your muscles for what is ahead. There are a few stretches which are very effective in keeping you free from injury. These stretches focus on the hamstrings, the quads and the calves. The best advice for stretching is to make sure to warm up the legs first. This can be accomplished by a short brisk walk, short jog or even jumping jacks.
The first stretch you will become familiar with as you learn to run is the toe reach. Bend over from the waste without bending your knees and reach towards your toes. Hold this position for about 15 second without bobbing. You should also stretch your quad by standing on one foot and pulling your other foot towards your back. Hold this for about 15 seconds. Last, you should prop your leg on an elevated plane and reach towards the toe. Reach as far as you can and hold this for 15 seconds. Do these stretches on both legs at least once.
Pay Attention to Your Pace
The worst thing you can do when you learn to run or as you get better is to vary your pace. This is bad because you will throw off your ability to consistently run the same distance. You will notice on some days you will be able to run your route with ease while other days you will be exhausted. This is because you do not have a good pace. You can try creating a cadence in your head by counting rhythmically. Try to avoid wearing headphones until you feel comfortable with the pace you are running at.
Photo Credits: Sonic Fitness
Originally posted 2010-03-15 03:29:20. Republished by Blog Post Promoter
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