After about a month of doing things all wrong, I thought I'd do a post on running and how it actually should be done. Of course, all the hours of research that I've been doing have certainly helped. I've read articles by people that run marathons, ex-Navy SEALs, Marines, Doctors, etc. So I've collected quite a bit of data across the board.
Warming up: Contrary to popular belief stretching cold muscles can actually cause more strain and harm than good. So before you start, warm up first. No, doing a few squats doesn't count. You should walk slowly, gradually picking up the pace to a very brisk walk, once you start to sweat...then you're warmed up. Now, you may start stretching.
Breathing Right: This one comes from a former Navy SEAL, and it works. There is a right way to breathe when running. You should use a 3:2 ratio. In other words. Breath in for three steps, then fully exhale in two steps. You might want to run around just to get the hang of the technique and to make it a habit. This technique pushes all the carbon dioxide out of your system keeping your muscles pumped with fresh oxygen.
Interval Training: Unlike what I was told "Just run" there's a proper way to work up to running. I wasn't able to find really good information about beginner runners like me....who couldn't even run half a mile yet. Luckily I finally found what I was looking for. For complete beginner like me, you should start very small. Run for 5-10 seconds out of every minute. Then walk for the rest of the minute. Do this until you start huffing and puffing, then stop. You're done for the day. Naturally you increase the time you run over time until you're running your desired time or distance.
The 3rd Week: NEVER run on your third week of training. Most injuries happen during the third week. Do something else instead, like swimming or riding a bike. Don't stop exercising altogether, but just find something else to do.
Running Form: Whenever you run, try to stay as relaxed as possible. The more tense you are the quicker you'll wear yourself out. Running needs to be natural , so it will take time for you to get the form right, but practice makes perfect.
Distance- keep your shoulders, hands, and arms relaxed. Make sure your back is straight and not in a slouching form. Maintain your arms in a 90 degree position. Slightly curve your hands inward such as holding a hot egg or potato. do not, i repeat, DO NOT clench your hands in a fist while running. It will tense up your shoulders and you're basically going to be wasting energy. Imagine that there is an invisible line that splits your chest in half vertically. Do not EVER swing your arms past that line.
Sprinting- Keep your knees up and your hands straight. Bring your hands up to your face, right between the eyes so you can gain balance. Keep your head up
Proper Equipment: If you're going to run, you need the right gear. The right shoes are a MUST! They prevent injuries such as shin splints, stress fractures, and injured joints. Go to a running store and have the salesperson help you out. They should look at your foot and the way you walk to determine what type of shoe will do best for you. If you're running in hot weather, try a technical shirt (i.e. underarmour or something similar) that's specifically designed to help keep you cool. Wear a hat, sunglasses, and sunblock (it will actually keep you cooler, use an SPF 30 or higher). Another good investment is a pulse monitoring watch (don't ask me what they're called I don't have the slightest idea), make sure you get a good one, don't just buy the cheapest thing you can find...it probably won't work. The one I have has a "zoning system", you set your minimum heart rate that you want to reach, and then your highest. When you go below the minimum, or above the maximum an alarm goes off. Mine also has a chest belt to help accurately monitor your pulse. This is a good idea if you have a hard time working up slowly to good cardio, that way you don't overdo it. Another idea...of course...an iPod, complete with armband and accessories. (I refrained from this one.) It can help you pass the time if your running for several miles...which I'm assuming can get quite boring.
Warming up: Contrary to popular belief stretching cold muscles can actually cause more strain and harm than good. So before you start, warm up first. No, doing a few squats doesn't count. You should walk slowly, gradually picking up the pace to a very brisk walk, once you start to sweat...then you're warmed up. Now, you may start stretching.
Breathing Right: This one comes from a former Navy SEAL, and it works. There is a right way to breathe when running. You should use a 3:2 ratio. In other words. Breath in for three steps, then fully exhale in two steps. You might want to run around just to get the hang of the technique and to make it a habit. This technique pushes all the carbon dioxide out of your system keeping your muscles pumped with fresh oxygen.
Interval Training: Unlike what I was told "Just run" there's a proper way to work up to running. I wasn't able to find really good information about beginner runners like me....who couldn't even run half a mile yet. Luckily I finally found what I was looking for. For complete beginner like me, you should start very small. Run for 5-10 seconds out of every minute. Then walk for the rest of the minute. Do this until you start huffing and puffing, then stop. You're done for the day. Naturally you increase the time you run over time until you're running your desired time or distance.
The 3rd Week: NEVER run on your third week of training. Most injuries happen during the third week. Do something else instead, like swimming or riding a bike. Don't stop exercising altogether, but just find something else to do.
Running Form: Whenever you run, try to stay as relaxed as possible. The more tense you are the quicker you'll wear yourself out. Running needs to be natural , so it will take time for you to get the form right, but practice makes perfect.
Distance- keep your shoulders, hands, and arms relaxed. Make sure your back is straight and not in a slouching form. Maintain your arms in a 90 degree position. Slightly curve your hands inward such as holding a hot egg or potato. do not, i repeat, DO NOT clench your hands in a fist while running. It will tense up your shoulders and you're basically going to be wasting energy. Imagine that there is an invisible line that splits your chest in half vertically. Do not EVER swing your arms past that line.
Sprinting- Keep your knees up and your hands straight. Bring your hands up to your face, right between the eyes so you can gain balance. Keep your head up
Proper Equipment: If you're going to run, you need the right gear. The right shoes are a MUST! They prevent injuries such as shin splints, stress fractures, and injured joints. Go to a running store and have the salesperson help you out. They should look at your foot and the way you walk to determine what type of shoe will do best for you. If you're running in hot weather, try a technical shirt (i.e. underarmour or something similar) that's specifically designed to help keep you cool. Wear a hat, sunglasses, and sunblock (it will actually keep you cooler, use an SPF 30 or higher). Another good investment is a pulse monitoring watch (don't ask me what they're called I don't have the slightest idea), make sure you get a good one, don't just buy the cheapest thing you can find...it probably won't work. The one I have has a "zoning system", you set your minimum heart rate that you want to reach, and then your highest. When you go below the minimum, or above the maximum an alarm goes off. Mine also has a chest belt to help accurately monitor your pulse. This is a good idea if you have a hard time working up slowly to good cardio, that way you don't overdo it. Another idea...of course...an iPod, complete with armband and accessories. (I refrained from this one.) It can help you pass the time if your running for several miles...which I'm assuming can get quite boring.
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