Running For Beginners
Basically, stop what you’re doing and evaluate your form. A lot of people will go out and just try to push through, use muscle power, use a lot of effort, but if you just tap into your senses, you’ll be able to go a lot further and faster with a lot less injury. So we’re going to go over these three basics, stop, look and listen, and we’re going to pinpoint each one and tell you how to correct your form. What this means to us is analyzing your running form and how you move across the earth with gravity, as opposed to having gravity restrict your forward movement.
Stop!
When you over stride, you use excessive braking force. And then, to get going again, you use excessive muscle power. So you use your anterior tibialis and your quadriceps for braking, and now you roll through and push off with extra force, your calf muscle group and your hamstring to get started again. So you have this stop and start mechanism with every stride. Now, you want to turn that around and be able to use that together. So if you land with more of an athletic position, you’re incorporating all the muscles simultaneously as opposed to isolating braking muscles and propulsive muscles.
Hey, look!
If you look forward, your body will be drawn forward. If you have a tendency to look down, then you’re going to just be moving here. You’re going to typically run a little more in place and you’re going to look down. If you look forward about twenty yards when you’re running, it’ll keep your vision moving forward, it’ll draw your body and it’ll have all your senses help you flow forward with gravity. Also, keeping your shoulders upright and looking forward, you’ll breathe easier. When you drop your head, it restricts some of your breathing. Also, part of the look is we want you to look at your shoes and your wear patterns on the bottom of your shoes to help you analyze if you’re stopping too much, creating braking forces when you stride.
Listen.
You want to listen as you’re striking the ground. If you hear a heavy impact and really loud noises while you’re running, you’re definitely striking with too much impact. You’re causing problems with excessive shock to your muscles. You’re causing problems to the joints as well, and all the way to the back. So if you keep it light, you’re going to be a lot better off, you’re going to run a lot further and faster with less fatigue and less injury.
Basically, you want to shorten your stride. It’s as simple as that. Shorten your stride, quicken your tempo, look forward, lean forward slightly, and then simply touch and lift. So if you incorporate that stop, look and listen, you want to stop braking, land with a very light stride underneath your body, you want to look forward which will draw you forward, and you want to listen to a very light strike of the ground. Having a good pair of running shoes willl also work wonders. You want to go for quality, so that they'll last, but they don't have to be expensive. I recently purchased a paid of cheap running shoes from Podplus-shop.co.uk in the United Kingdom and they have proved to be exceptional value so far.
Touch and lift, touch and lift, as if you’re running on hot coals. If you do those three, you’re going to be floating across the ground with less impact, you’re going to be moving forward with gravity as opposed to braking and then pushing with excessive muscle power. So you’ll be using less muscle to run, you’ll be moving faster, and you’ll be impacting the earth lighter.
James has recently caught the running bug and has never looked back! If you have any running tips of your own please feel free to leave them in the comments below.
Tags: advice, Exercise, fitness, Gym Guide, health, how to, running, sports, tips
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