Best Running tips of all time
Running is a great way to exercise and holds many overall health benefits, but sometimes it could be a terrible experience. Running can either be the best part or the worst aspect of one’s own day. To create running more pleasurable experience, make sure you are caring for yourself & following certain guidelines In this blog we are going to provide you 11 best running tips of all time.
Mistakes are a part of life and every runner has done at some point during their training and racing. we replicate precisely the exact problems over and repeatedly But, we also learn from those mistakes and also take action to prevent replicating precisely the exact ones later on. Here are some of the best running tips of all time, with the most common running mistakes and how you can avoid running injuries and other issues.
1. Wrong Sneakers
Problem- Wearing old running shoes that has lost its cushioning, grip or with no traction could cause you a injury. Similarly if you have flat arch or you are over pronator or under pronator or neutral pronator under which the heel of the foot bends towards inside or outside that leads to abrasion of shoe from one side and there is less balance at your feet.
The solution: You need to be more aware of all these problems. By making yourself aware about this you can choose shoes considering the need & not just any random shoes. You may also ask from knowledgeable salespeople who can evaluate your foot type and guide you properly.
– Replace your shoes at every 300-350 miles so that your feet can enjoy the comfort till it lasts.
– Your running shoes will probably keep continuing when you relieve the pressure on them & dry out between workouts.
2. On a Run for everything
The problem: Many runners, particularly those newcomers, make the dreadful mistake by doing too much in such a short period of time. Their enthusiasm & excitement level is so high that they start registering for lots of races, without any time rest to recover.
They wrongly Feel that the more longer they run, more better it will be. This led to pressure on the muscles & cause overuse running injuries like runner’s knee, shin splints, ITB syndrome etc; This also lead to lose of interest among runners.
Solution: be conservative in your approach. Remember Raise your mileage slow & steady. Do not allow your weekly mileage to increase greater than 10 percent. If you are new to running or taking the come back after a long duration, begin by walking , then advance to a run/walk plan.
– Focus on pains and aches. you need to halt In Case the pain becoming worse which is a danger signal.
– Take a break of one whole day from exercises every week. They are crucial for your own recovery of muscles and injury prevention efforts. Parts of your muscle tissues assemble and restore by themselves throughout your break . Therefore, if you continue doing exercises everyday and don’t let give your muscles time to relax then, it will only do the harm.
Problem: you must be knowing about overstriding, or landing heels together with your foot nicely ahead of your own body’s centre of gravity. This is among the Most Often common injury-causing mistake.
Few people assume a lengthier stride will enhance their pace or running efficacy, however that is not true. Over-striding drains your energy with every foot strike & also result in injuries like shin splints.
solution: Focus on landing midsole and make sure not to lunge forward especially when you are running downhill. Try to keep your steps quick and light on the surface for a better run.
4. Non symmetrical upper Body Form
The problem: While running many runners swing their arms side-to-side, which makes breathing hard. Some hold their hands way up by their chest, notably since they become drained. By doing this You are going to get more and you are going to feel stiffness & strain in your shoulders and neck.
solution: Try to Keep your hands at waist level, where that they may possibly gently brush your hip. Maintain your arms at a 90-degree angle & elbows at your sides. The right way to rotate your arms is from the shoulders & not elbow. This will automatically make them swing back and forth.
· Treat your body in two halves where your own hands mustn’t cross the second half. Retain your posture right by being straight & erect. Keep your back straight, your head up.
· You may slump a little at the end of the run which could cause lower back , neck, shoulder pain. To avoid this You should try to take your chest out once you get the feeling of slouching
5. Losing control on Hills
Problem: At the time of downhill running, a few Individuals have an Inclination to lean too much ahead, overstride, and runout of hands. This could lead to some of the bad injuries.
Solution: The most Optimal approach to run downhill is to lean Forward a little and take short, rapid strides. Do not attempt to brake your self by leaning backwards. keep your shoulders in front of you a little and your hips under you. In spite of the fact that overstride seems fun, keep in mind not to take big steps in order to decrease the thumping stress on your joints.
6. Perhaps not Drinking Adequate
Problem: Through runs athletes lose plenty of fluids which they underestimate. Runners also do not drink enough because they truly are concerned about side stitches(side cramps). This results in dehydration, that effects the performance and wellness of a runner.
The solution: Runners Need to analyse & closely check upon themselves the level of fluids they are taking before, during, and after exercise.
Listed below are a few easy guidelines for running and drinking:
· consume 16 to 24 oz of water or alternative non-caffeinated liquid an hour before your run. After that do not consume more drinks to avoid visiting the restroom throughout your run. To be certain you are hydrated before you get started, you may have another 4 to 8 ounces just before you begin.
· Thirst is the best signal for you to know when to drink during your runs. This fluctuates with the situations however, generally, athletes running quicker than 8:00/mile pace should consume 6 to 8 oz of liquid every 20 minutes. Those running slower than this should have 4 to 6 oz in every 20 minutes. In prolonged work-outs, one should include sports drink to restore lost salt along with electrolytes.
· If your urine is dark yellowish following your run, than it’s a signal that your body need to be re-hydrated.
7. Wrong Garments
Problem: some runners chose the wrong kind of clothes for themselves which drags them in trouble. They either choose too little or too much for the weather conditions, leaving them uneasy at the increased risk for heat related or cold-weather related disorders.
Solution: Donning the Suitable Kind of cloths is Crucial for any runs. The clothing must be lightweight and quick to dry, as running causes a lot of perspiration. Such specialized cloths like DryFit, Thermax, CoolMax, Thinsulate, polypropylenesilk or silk are best in that, keeping you dry.
· Make sure you don’t wear any cotton tee on your runs because once it gets wet, it really takes a lot of time to dry and you will stay wet throughout your run which can be very uncomfortable in hot humid weather and dangerous in cold weather. The skin will rub against the wet cotton tshirt & more likely to chafe.
· Be certain that you do not overdress in the winter. While deciding the clothes don’t forget to add 15-20 degree F to the Temperature. Once you start running your body temperature will automatically go up by that degree. In the hotter weather conditions, stay glued to unfastened, light colored outfits.
Problem- A few runners who prepare for specific races run too many miles & do the over exertion on body in training. They also don’t give proper recovery time to themselves. There is this misconception in mind that training too hard on daily basis will improve their performance& make them get fitter and faster. Overtraining is the leading cause of injury for runners.
Solution: Here are a Few Ways to Prevent over Training:
After a hard run, take a day off. Rest days are important for your recovery and performance.
· Boost mileage slowly.
· Give your body periodic rest weeks by reducing down your mileage by fifty percent every fourth week.
· Take a day off after a hard training or run. This recovers your body and also helps in improving your performance.
- Add some cross-training activities to your schedule. Doing activities other than running prevents boredom, works different muscles, and can give your running muscles and joints a break.
· Adding Cross Training, yoga is a good idea to bring excitement as well as giving your running muscles and joints a needy break.
9. Going-out too Fast
Problem: One of the biggest mistake seen in long run races is heading Out too fast in the beginning part of the race. This simply burn and crash off the energy & pace during the final miles. Almost every runner hold such a story where they ran ahead of pace but resulting into losing.
Solution: below Are Some Ways through Which You Can Stay Away from going Out too fast:
· The optimal method to get around the temptation of moving out far too rapid is intentionally conduct your very first mile slower than you plan the final one. Although it’s tough as we really feel strong in the beginning. But one must also keep in mind that you could lose almost the double the amount of time for each second you saved going too fast in the beginning.
· Always start your race in a cozy tempo and make sure to mark the time in your watch at the first mile marker. Slow down if you are ahead of your anticipated race. After a mile you could make pace corrections in order to maintain your energy for the final mile. It is the right time for making tempo corrections & not overly late after 1 mile.
10. Not Breathing properly
Problem: While running some runners start breathing too shallow which leads to side stitches(side cramps). They are not knowing much about the breathing pattern while running.
Solution: Below Are Some Basic Methods for Good breathing While running:
· While working out make sure you are breathing through both the nose & mouth organs. Your nose can’t deliver the required oxygen to your muscles all alone. As oxygen is needed to keep the muscles moving & decrease in supply could lead to reduction in your tempo.
· Train your body to breathe to breathe through diaphragm or tummy. As Your chest is too shallow. Deep belly-breathing brings in more oxygen to be supplied to the muscles to work efficiently & prevent from side stitching.
· Try to Exhale fully through your mouth. As exhaling takes out the carbon dioxide from the body and let the fresh oxygen come in.
· A beginner, make an effort to conduct a running session where you practice to breathe easily while running. You can go through the “talk test” to work out whether your tempo is more right or need more work. Train yourself in a way that you possess the ability to talk in complete paragraphs, without in a gasp of air.
At training if you’re running out of breath than you need to slow down. If you are getting a side stitch, that usually means more working on breathing is required & you’re not breathing properly.
11. Not Loading nutrition
The Problem: what you consume earlier, during, and following your runs has got a massive influence in your own performance and healing. Nutrition& diet is underestimated by some runners and that affects their performance & overall health
Solution: Attempt to consume a light snack or supper roughly 1 1/2 to two hours before a run. Choose some thing full of carbs and reduced in fiber, fat, and protein. Ex- banana, bagel with peanut butter, energybar, full bowl of cereal or a cup of milk. To refrain from gastro intestinal distress, avoid high fiber, and also highfat food items.
You can take in about 100 calories following the first hour of running, and another 100 calories every 40 to 45 minutes after that.
Try to replenish Energy as Rapidly as possible afterwards work out by following a simple method. Researchers studies have demonstrated that muscle tissues are receptive to rebuilding glycogen stored over the initial half an hour immediately after workout. This also reduce the muscle fatigue and stiffness.
Don’t miss protein after a workout. Although a Fantastic Guideline for Post Workout meals is ratio of 1 gm of protein to 3 gms of carbohydrates. A peanut butter, chocolate, fruit, yogurt smoothie are some of the great post-run Snacks.
If you are an enthusiast interested in such kind of runs, then following these golden points will definitely help you. For running you may need some good shoes. At amazingfitness.in we help you in getting the right shoe for you with all the pros, cons & expert opinion
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