Run Properly

Everyday you can usually spot someone who chooses running as their source of daily exercise. So many times I cringe as several “runners” pass by, running in pain and obviously not enjoying the popular cardiovascular activity. Improper technique is the main culprit for less enjoyment and injury among runners. Maybe the “runners” would enjoy running a little more if they knew the proper techniques. Here are a few tips to help you pick up your pace and stay injury free:

1) Breathing - Take big, deep inhalations and exhalations similar to the way you yawn. This will help you receive the oxygen your body needs. Too many people breathe too shallow when they run, causing a hyperventilation effect. Slow down the running pace if you need to, but concentrate on your breathing.

2) Stride and Heel / Foot Contact - Open your stride to a point where you will land on the bottom of your heel� (closer to the ball of your foot)� BUT keep your body over feet (do not over-stride), pulling your feet off the floor with your hamstrings. Many people run flat footed or on their toes causing stress on their lower back, hips, knees, feet, and ankles. Other land on their HEELS in an over-stride which can cause problems too.� You can eliminate this by following the simple Audio Test. If you can hear your feet hitting the ground loudly when you run, then you are running wrong. It should sound like your shoes are tapping on the ground quietly. Comfortable running shoes will also aid in prevention of injuries.

3) Arm Swing - You should have a relaxed arm swing but very pronounced. Swing your hands from about chest high to just past your hips. The term “hip to lip” is a good way to remember this when you are running. Your arms should be slightly bent but not flexed. Run limp wristed. It is impossible to flex your arms with a limp wrist.

4) Relaxed Upper body - You should relax your fists, arms, shoulders, and face. Too many people clinch their fists and grit their teeth when they run. This causes the oxygenated blood that you need to go to your legs to also go to your upper body. The only things that need to be working when you are running are your “Lungs and your Legs.”

5) Start slowly and warm up - Do not stretch your legs until you have warmed up your body by jogging or biking slowly for about 5-10 minutes. Run every other day if you are just beginning and only add mileage to your run as you feel comfortable.

Running is statistically one of the most potentially dangerous exercises you can do, but it does not have to be as long as you remember to do everything in moderation and follow these running tips. So, do not be one of 50% of runners nationwide who injure themselves this year by running too often and incorrectly. Good luck and enjoy probably one of the best weight loss plans known to man.

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