8,101
edits
Changes
From Fellrnr.com, Running tips
no edit summary
{{Main|Running Form}}
While there is some controversy over the best running form, there are several components that are generally considered worth adopting.
* '''Cadence'''. The [[Cadence| number of steps you take per minute]] is a key aspect of running form. A good [[Cadence]] will reduce impact, effort and overstriding[[Overstriding. ]]
* '''Forward Lean'''. A simple way of learning to run is to stand still, then gradually lean forward until you have to start running to prevent falling over. This will naturally put your weight over the front part of your foot, rather than landing on your heels. This forward lean should come from your whole body leaning forward rather than bending at the waist.
* '''Arm Position'''. Your [[Arm Position]] should be high, with your hands near the bottom of pectoral muscle[[Muscle]]. The movement of your arms acts as a counterbalance to your running motion and you don't need to drive with your arms. Instead they should move naturally and freely.
* '''Run Tall'''. You should run with a relaxed, but straight back. Avoid hunching over.
* '''Avoid [[Overstriding]]'''. Don't try to stretch forward with your legs to lengthen your stride, but have your feet land roughly under your hips. A good cadence will naturally help with this.
* '''Foot Strike'''. Don't worry too much about how your [[Foot Strike| foot lands]]; just do what comes naturally. The only caveat is if you have problems with your calf and you're running on the balls of your feet without your heel touching the ground. In that situation you may want to modify your form slightly to allow your heel to land and take your weight during the stance phase of running.
=Running and Obesity=
Running creates stresses that are proportional to your weight. If you are too heavy then running may put more stress on your lower body than it can cope with, causing an injury. I suspect that being able to walk 2 miles in 30 minutes will be indicative of a body that can begin to run, but I could be wrong. If you are significantly overweight, you may be better off focusing on walking and weight loss [[Weight Loss]] before you start running. Including a little [[High Intensity Interval Training]] may be effective in improving weight loss.
=Running with Others=
Starting to run with someone else can make a big difference to your [[Motivation]]. However, remember that their level of fitness and their rate of progress might be quite different to yours. Try to find a group of people with similar goals and who are supportive. [[Training Log Comparison| Online communities]] can also provide motivation and support.
=Massage=
{{Main|Massage}}
Massage can help keep your muscles functioning well and feeling good. While a professional massage is great, it's an expensive option to have frequently. I've found that a few minutes a day with [[The Stick ]] can work wonders, as can time on the [[Foam Roller]]. Both are reasonably cheap and remarkably effective.
=Shoes=
{{Main|Shoes}}
