Welcome all marathoners! Whether you’re new to running or you’ve been running for years, we want to share some info about proper running form before you sign up for the Treviso half-marathon.
Running speed and running long are both decided by the running mechanics employed by your body. These running mechanics depend on your muscular strength, and on how your body is built. Having good muscle will not do all; your body should be trained to adjust for the strain that is exerted on it.
Excess strain or pressure on your muscles can be balanced when you adopt proper running form. A good running form helps you in multiple ways other than improving your running speed; it will help your body balance your energy levels, improve your blood circulation, etc. Running may or may not help your overall well-being, but, a proper running form is sure to do so.
Here are few elements of proper running form that you should know about. These elements will help you during the half marathon. We hope you use these tips to build your own running form, or improvise your existing one-
1. Body posture – Good running is all about good posture. More accurate and more comfortable is your body posture, more easy-breezy is your running. Right posture will also make your running session, less tiring. Usually, many runners tend to bend their backs during their running sessions, which will have a negative impact on their back, legs, and their oxygen consumption. This bending should be avoided, and keeping the back straight throughout the session is imperative. In the initial stages, it may be hard to keep your back straight all the time, but, with practice, straight back posture is sure to become your favorite posture, due to the ‘n’ number of benefits it offers.
2. Focus – Focus or the right mindset is important. Enlightening your brain and body, about the good running form, is something that you must do, to reap 100% benefits of your running hobby or passion. Running faster, running longer or even running easily without strain, for that matter, happens first within the brain. Preparing your brain for some pain in the initial stages will help your brain, take it easily, and finally keep you going. Keeping your body relaxed is imperative, and it has got something to do with your mind-set.
3. Flexibility – The last point was about the flexibility of your mind, and this point is about the flexibility of your body. Flexibility becomes your friend, only when you discover it and use it. Flexibility is the inborn ability in every human being, but sadly very few employ it in their day-to-day activities. When your muscles are not used effectively, they tend to stiffen and become useless. According to DinoDerm, poor flexibility often results in shin splints. Flexibility comes with the practice, a few stretching exercises and other activities that involve your muscles largely.
With these elements known, now you can design your own running form, and here are few tips that can help you design one.
– Run right, run long…
Just because, you want to be a runner, you just can’t run whole day, or over-run regularly. Listen to your body. When it says it is tired, stop-running. While running the speed must be built gradually. This is actually good for your heart, lungs and lastly your legs.
How is slow speed-building helpful to heart and lungs?
It causes less strain on these organs, which is the other way round when you start running fast suddenly.
– Setting a rhythm for your running
Running doesn’t have to happen all of a sudden. Make your running rhythmic with the pre-set movements and posture. This will help you brain and body to be prepared for the running session, before you. When you plan your movements prior, it will make your running session less tiring as well.
And, music can add some more rhythm to your running. Studies show that, when you run hearing music, it said to increase your running speed, and this depends on the tempo of the song.
– Overdoing any session, will have a negative impact on your running form.
Your stretching, running pace, etc., when overdone, can cause unnecessary stress on your muscles and joints, which is actually not good for your running form. So, listening to your body and its pain becomes very much important. Rather than loading your warm-up sessions, with the monotonous exercises, you should mix-up things that help you balance your energy levels throughout.
– Cadence is the key
Cadence is the number of steps that you take with both feet, when you are running. Ideal number of steps per minute is said to be 180 steps per minute. If 180 is not your number currently, you don’t have to fret about it. Focus on improving your number gradually with the help of the above mentioned elements and tips. It’s now time for some happy running with your right running form.