I’ve been running my whole life. Usually running from predators, but still running. A lot of people seem scared of it so they just end up on the elliptical. Not that there’s anything wrong with that, but let’s face it, running is free. So here’s the caveman’s tips so you can get out there and hit the pavement!
- Correct Preparation
Correct clothes: There’s no need to go out and buy the most expensive running shoe, but be choosey. The right pair of shoes can make the difference between a great workout and injury.
Eat a little before: Eat a small snack containing carbs and protein for sustained energy. Timing is everything, however; if you’re rushing out the door and haven’t eaten anything, then go for something with 15 grams of easily digestible carbs (like a slice of white bread).
Drink water: You can’t just drink water during your workout. If you don’t drink enough water before your run (as well as during), then chances are you’ll have to stop before you’d like to because of fatigue or a cramp. So drink an ounce of water for every 10 pounds of body weight about an hour or two before your workout, and watch out for the signs of dehydration while running.
- Correct Form – Note: These tips are from Men’s Fitness
Land on your forefoot: The majority of runners let their heel come in contact with the ground first. The result is a jarring effect on the entire body. Instead, focus on landing around the middle of your foot. You’ll experience less pounding and will be instantly more efficient.
Plant your foot underneath you: Along with the heel strike, most runners make contact with the ground out in front of their body. Instead, focus on planting your foot directly underneath you. You’ll have a smoother transition from each footstep.
Go forward, not up: Take a look at any random person on the treadmill and chances are you’ll see their head bobbing up and down with each step. The goal is to go forward, not waste energy going up. Focus on pulling your foot off the ground quicker and staying lower to the ground.
Fix your torso angle: Running with your torso straight up and down makes it difficult to take advantage of momentum. Leaning slightly forward allows gravity to pull you along each step saving tons of energy throughout an entire run.
Stop pushing off so hard: With distance running, going faster isn’t a matter of pushing off harder each footstep. That wastes a ton of energy and leaves you exhausted shortly into your run. Rather than pushing off, focus on landing on your forefoot directly underneath you then quickly pulling your foot off the ground. This will reduce the time your foot is in contact with the ground and save you energy.
Also in general, remember to be consistent. If you take a break from running, you’ll have to build your conditioning back up. So you’ll need to stay consistent with your workouts if you want to progress.
What are your running tips? Have you ever run a marathon? Tell me about it in the comments.