Beginner Exercise Tips for Runners
Since the time of recorded history there have been life lessons presented that can be generalized to all areas of your life. The media, all forms, serves as the communications director and lead teacher in dispersing the most important lessons.
Good running form: While professional runners have a characteristic grace and smoothness to their stride, there is no one right way to jog or run. Keeping good form, however, will help you run efficiently and cut down on foot and hip injuries. a. Keep an upright posture when you run. Your back should be straight and your eyes should look forward to the road ahead rather than down to your feet. b. Carry your arms at about the waist level. Your elbows should be bent at a 90 degree angle so that your forearm is parallel to the ground. Swing your arms freely while you are running. c. Your fingers should be curled loosely instead of clenched into a tight fist, which would have the effect of tensing up all your muscles. d. Running on soft surfaces will help cut down on injuries. Golf courses or high school tracks are ideal. e. Concentrate on landing on your heel and then rolling forward to push off with the ball of your foot and big toe. f. If you feel pain in your feet when running, consider having an experienced runner evaluate your stride.
Running is like any other sport or academic goals you've set out to pursue. We need to be prepared inwardly and outwardly. Outward elements like the weather, inward elements like thoughts. Mental, physical and emotional preparedness is essential to the success of any journey, and making it an enjoyable one should be added to this list as well.
Take good care of your shoes a. After a workout take off your shoes, loosen the laces, pull back the tongues, and remove the insoles. This will allow more air to circulate and hasten drying. b. Stuff shoes with cedar shoe trees or bags of cedar shavings. As cedar is a porous wood, it will not only soak up moisture but also absorb the odor, salts and acids from perspiration. Wads of newspaper will do if cedar is not available. c. Think about replacing your jogging shoes after 6 to 12 months of active wear, even if they do not seem to be worn out. Loss of cushioning will occur long before the outsides of the shoes show significant wear and tear.
Going the distance a. Check whether you are running too hard. You should be able to talk to a person while you are running without gasping for air. If you cannot, slow down your pace. b. If running three days a week is not enough of a workout, add a fourth day. But never increase the number of times you run per week and the distance you run at the same time. Add an occasional long run to your schedule. This will force your cardiovascular system to work more efficiently and will give you a well-earned sense of accomplishment. Drink water before, during, and after you run, especially if it is warm or humid outside.
As an example, if you've never run a race before and you've looking to get your feet wet, the first thing that happened was this; the idea in the form of a thought came alive in your mind and the seed of running was born. Maybe during the course of the next week or two you received signs from outside force confirming your thought/idea and you ran with it. Pardon the pun.
Hope is a key component on your journey to wellness. The moment you let down your defenses with doubt you give negative energy a doorway to walk through and that's not beneficial to your health. The next time you're exhausted and possibly feeling defeated; think of those Jamaicans who had a vision. Cut out pictures of a bobsled and superimpose it on a picture of a beach and reap the rewards of hope.
Good running form: While professional runners have a characteristic grace and smoothness to their stride, there is no one right way to jog or run. Keeping good form, however, will help you run efficiently and cut down on foot and hip injuries. a. Keep an upright posture when you run. Your back should be straight and your eyes should look forward to the road ahead rather than down to your feet. b. Carry your arms at about the waist level. Your elbows should be bent at a 90 degree angle so that your forearm is parallel to the ground. Swing your arms freely while you are running. c. Your fingers should be curled loosely instead of clenched into a tight fist, which would have the effect of tensing up all your muscles. d. Running on soft surfaces will help cut down on injuries. Golf courses or high school tracks are ideal. e. Concentrate on landing on your heel and then rolling forward to push off with the ball of your foot and big toe. f. If you feel pain in your feet when running, consider having an experienced runner evaluate your stride.
Running is like any other sport or academic goals you've set out to pursue. We need to be prepared inwardly and outwardly. Outward elements like the weather, inward elements like thoughts. Mental, physical and emotional preparedness is essential to the success of any journey, and making it an enjoyable one should be added to this list as well.
Take good care of your shoes a. After a workout take off your shoes, loosen the laces, pull back the tongues, and remove the insoles. This will allow more air to circulate and hasten drying. b. Stuff shoes with cedar shoe trees or bags of cedar shavings. As cedar is a porous wood, it will not only soak up moisture but also absorb the odor, salts and acids from perspiration. Wads of newspaper will do if cedar is not available. c. Think about replacing your jogging shoes after 6 to 12 months of active wear, even if they do not seem to be worn out. Loss of cushioning will occur long before the outsides of the shoes show significant wear and tear.
Going the distance a. Check whether you are running too hard. You should be able to talk to a person while you are running without gasping for air. If you cannot, slow down your pace. b. If running three days a week is not enough of a workout, add a fourth day. But never increase the number of times you run per week and the distance you run at the same time. Add an occasional long run to your schedule. This will force your cardiovascular system to work more efficiently and will give you a well-earned sense of accomplishment. Drink water before, during, and after you run, especially if it is warm or humid outside.
As an example, if you've never run a race before and you've looking to get your feet wet, the first thing that happened was this; the idea in the form of a thought came alive in your mind and the seed of running was born. Maybe during the course of the next week or two you received signs from outside force confirming your thought/idea and you ran with it. Pardon the pun.
Hope is a key component on your journey to wellness. The moment you let down your defenses with doubt you give negative energy a doorway to walk through and that's not beneficial to your health. The next time you're exhausted and possibly feeling defeated; think of those Jamaicans who had a vision. Cut out pictures of a bobsled and superimpose it on a picture of a beach and reap the rewards of hope.
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