Get up and go
Ten reasons for you to start running today.
1. Live better
Research shows that participating in an exercise programme improves your quality of life.
2. Live longer
Weight bearing activities like running improve bone density, which will help keep your body from breaking down as you age.
3. Release stress
Every wonder why runners look so happy? It's due to the endorphin release that occurs with exercise.
4. Boost brainpower
By reducing stress, you'll improve your overall general wellness. People often comment that they come up with some of their best ideas while running.
5. Lose weight
Running helps your body become more efficient at burning fat, so you can maintain a healthy weight by running regularly.
6. Do it anywhere
Rain or shine, pavement or grass, road or trail - wherever you go, there's your workout.
7. Save money
Running is the most cost-effective means of exercise. All you need is a pair of shoes and clothes. No membership or initiation fees. No lift ticket, shuttle service or parking. The only other thing you'll spend is calories as you put one foot in front of the other.
8. Build relationships
Join a running club and you'll meet people with like-minded interests. It's good to run with a friend.
9. Get better at it
The great thing about exercise is that if you practise, you improve.
10. Love your dog
Many people treat their pets better than they treat themselves. If you're one of those people, then why not try running when you take the dog out for a walk.
Understand the basics
The nice thing about running is that the mechanics are the same regardless of how fast or far you run. Whether you're running a four-minute mile or ten-minute mile, it's best to minimize force on your body and to harness as much momentum as possible so that it's easier to take the next step. Here are three things you can do to improve your technique. Introduce them gradually into your runs, for a few minutes at a time.
Run differently from the way you walk
Walking is not the same as running. If you land on your heel while you run you are essentially stopping all the momentum you created from your previous step. You then have to utilize a lot more energy to get yourself going again for the next step. And you expose yourself to an increased chance of injury. That's because the muscle on the front of your shin (the anterior tibialis) has to slow your foot down as it hits the ground. This prolonged excessive force tends to create lateral shin splints or anterior tibialis tendonitis. The best thing to do when you run is to land on the ball and the arch of your foot.
Land under your centre of mass
By landing on the ball and arch of your foot, you will automatically force your foot to land directly in line with or slightly behind your centre of mass (imagine a line dropped from the middle of your hip to the ground). This will keep your body moving without slowing it down.
Run with purpose
Run like you have somewhere to go. This will improve your posture and enable you to better control the flow of energy between the ground and your body. By running with stability and purpose, this energy stays contained within your body, moving you forward. If you lack stability in your hips and trunk, every time your foot hits the ground, that energy dissipates into your tissue, which could lead to injury. Such postural weaknesses will eat up your energy, and end up decreasing your running efficiency. When you run, imagine a string pulling your head high into the sky and also try to keep your hips as high off the ground as possible.
Build your strength
Here are ten tips to boost your running strength.
1. Find your rhythm
A lot of people get inspired to run and then start too hard and so quickly burn out. Take your time and harness your energy for when you need it.
2. Walk before you run
A lot people think if you are not running, you are not getting any benefit. But this is not true. When starting out you can alternate between running and walking. So you might walk for four minutes, run for one minute, and continue alternating.
3. Breathe from your belly
If you work on breathing from your belly you will stay more relaxed and have better stability. As you inhale, you should feel your belly expand and then contract back in as you exhale. Breathing from your belly coordinates with your pelvic floor and abdominals and improves your overall core stability.
4. Use your arms
One of the simplest yet most effective ways to enhance your stride length and frequency has nothing to do with your legs at all. The magnitude of your arm action has a huge effect on what your legs are doing. If your arm swings are short and choppy, your strides will be short and choppy. Similarly, if your arm swings are big and powerful your strides will be the same.
5. Land under your hip
This will keep moving the momentum you have worked so hard to create. If you step out in front of your hip, you will be consistently slowing yourself down.
6. Run with purpose
Think about picking yourself up and going somewhere. It will take more energy initially, but will pay dividends in injury prevention and efficiency later.
7. Use appropriate running shoes
Wear shoes that feel good on your feet while running. Being comfortable is important, and a proper fit will help reduce stress in your body as a whole.
8. Avoid using your running as an excuse to eat more
A lot of people think that since they exercise, this gives them a free pass to indulge in the pleasures of food. This is not the case. Most of us we are eating plenty already. So try keeping your intake of food the same, especially if one of your goals is to loose a little weight.
9. Wear moisture-wicking clothing
New technology is embedded in every facet of our life, including sports apparel. Take advantage of the new fabrics that wick away moisture to keep you cool yet comfortable. These fabrics also help prevent chaffing, a common occurrence which people often don't like to talk about.
10. Keep a running diary
This is a great way to stay motivated. Keep track of your routes and times and write them down. You can compare run times and literally see your improvement. It won't take long for this to happen.