What You Need to Know When Running

What You Need to Know When Running

Running seems to be an easy exercise, but if you really want to get the hang of it, you need to know something more than just “sprinting”. It is an exercise that requires the coordination of your whole body and the right running rhythm and speed suiting your physical ability. Before lacing up your shoes, check out these 5 useful running tips that will help you run better.

Know Your Goal

Identify your running goals. Some people work out for health and some for fitness. Different exercise programs should be set according to different goals. If without goals and personal accountability, it's easy to give up or fail to finish the plans. When setting goals, it's important to make them manageable. Start with a small one and don’t overestimate your abilities. If you set your goal too high, you may be disappointed when you couldn’t reach it. And when you couldn’t reach it, you would want to quit. To make sure that you can achieve your goals, you can always join a running club or invite some friends to join you. Downloading a fitness app on your phone to keep track on you might also help.

Begin with A Short Running Intervals

Don't try to run all the way in one go when you just start to run. It will overload your body. Divide the distance into several intervals and try to make it as short as possible at the beginning. Don't be ashamed to walk between intervals for that you can recover a little bit. After a period of time, you can try to lengthen the running distance and reduce the walking. You can begin by alternating between 2 minutes of running and 2 minutes of walking until you can completely run without walking.

Maintain Good Posture

Bending your shoulders and tilting your head down during your running can strain your back and give you pain. This incorrect posture will also make it harder for you to breathe during running for that your chest is compressed.

The right posture is to relax your shoulders and keep your back upright. If you feel unnatural, you may need some practice, but it's really worth it in the long run. It's normal for you to feel nervous during running or let you posture sag when feeling tired, be sure to check your posture every ten minutes. Shake your arms, lift your shoulders up to your ears to relax.

Eat Right Before and After Running

Be sure to not drink too much coffee or tea before running. Excessive amounts can lead to a fast heart rate and constant uses of the restroom. Alcohol should always be avoided before running. It might affect your balance, coordination and reaction, leading to a slow performance.

After running, your body needs to replenish muscle and glycogen reserves, but what you should eat depends on your work-out goals. If you want to build your muscles, choose foods with high protein, such as meat, fish or yogurt. If you're trying to lose weight, look for low-calorie foods, such as vegetable salad, fruits and a protein bar.

Get Time to Recover

After a few days of exercise, your body needs to have some rests in order to recover from running. It needs to adjust to the new demands on the cardiovascular system and prepare your muscles and bones for the next exercise. Arrange your running time reasonably, make sure that your body can keep up with your running plans, make use of the reasonable recover to get the maximum training effect and avoid excessive exercise leading to injury.