#fitfor14 | How to Run
So you want to get out running to give you a break from the gym, or maybe the reality of your New Years Resolution to ‘run the marathon’ is creeping up on you fast? The last thing you want to do is go out, guns blazing, and injure yourself.
First you need to know how to run. So Personal Trainer Simon Thorne of Thorne Fitness tells how to get running as part of #fitfor14
Through evolution, running and walking have come very natural to us but over the years we have forgotten how to run efficiently. This contributes to the fact that we are constantly injuring ourselves due to running.
Here are some tips to get you started.
Posture is key whilst running
Try to keep your head and chest upright but at the same time relax as much as possible. Your upper body should remain stable but un-tensed. You don’t want to be leaning forwards as if you’re trying to cross the finish line all the way round the park! With a correct running posture it should feel as if your feet are landing directly beneath your body as opposed to striding out in front. This will feel strange at first but once you are used to it you will feel the benefits.
Foot striking
Heel striking is a no-no. You want to be landing on the mid to ball of your foot and avoid landing on the sides of your feet or too close to the toes. Heel striking causes a lot of tension and pressure on the joints all the way from your ankle to your hip with its jarring motion. By fore foot striking the muscles in the leg get to do their job as they do it best by absorbing the pressure. Your feet should be quiet as they strike the pavement so keep them relaxed. Don’t slap the placement with each stride.
Cadence is a way to check your speed
Aim for a bouncy rhythm which will make your feet touch the ground much more often than you are used to. You will need to take shorter strides in order to allow for this quicker cadence. It can take a few weeks to get used to it but 180 BPM is an ideal speed (you can easily pick up a classic metronome or download a metronome app for you smart device to help you get in rhythm).
Relax
Focus on specific parts of your body in order to achieve relaxation. Start with the hands and work your way all over the body. Running should feel natural therefore tension throughout any part of the body is going to make you feel uncomfortable.
Correct running techniques will help you to use less energy and gain better results. All you have to do is adapt the way you move.
Check out more useful tips and hints:
Contact Simon Thorne -
[email protected]
www.runninghub.co.uk www.vivobarefoot.com
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