With two runs already done, you may be feeling a bit stiff. This is normal when starting any exercise programme, but your body will get used to the extra activity. It is important to keep going, even when your muscles are a little sore; doing a little exercise will help to flush the muscles of toxins and ease the stiffness. Remember to complete the stretches each day. One client told me that her hamstrings were particularly sore; there are a number of reasons for this, the most common being muscle imbalances, inefficient running technique and poor footwear. I have already mentioned the importance of wearing good footwear when taking up running, so I will tackle running technique.
Running should be smooth, relaxed and have a natural rhythm. Here are a few pointers to an efficient running stride:
Keep a good upright posture; do not to tilt forward from your hips, lean slightly forward from your ankles.
Relax and don’t round your shoulders.
Let your arms swing naturally at your sides; focus on pushing your elbows backwards.
Don’t let your arms cross in front of you.
Don’t over stretch your legs as you swing through, this can lead to a braking effect as your heel hits the ground, slowing you down.
Focus on pulling your heel underneath your body and striking the floor under not ahead of your body.
As your heel makes contact, focus on rolling across your foot and pushing off from your toes.
Try not to bounce; you’re aiming to propel your body forward not upward.
The more efficient your stride the easier the run will be; I have a friend who lands with his foot almost side ways like Charlie Chaplin, his fitness makes up for his inefficient stride but his performance rockets when he focuses on good technique. Here’s a funny example of an inefficient running technique.
We are aiming to complete four miles at the weekend, there are routes on www.walkjogrun.net on the north (4miles) and south (4miles) sides of the city under ‘achieve coventry’. Remember to start out your run slowly and build your pace, always complete your stretches when you have finished. I will post next weeks workouts on Sunday.
Darren
Running should be smooth, relaxed and have a natural rhythm. Here are a few pointers to an efficient running stride:
Keep a good upright posture; do not to tilt forward from your hips, lean slightly forward from your ankles.
Relax and don’t round your shoulders.
Let your arms swing naturally at your sides; focus on pushing your elbows backwards.
Don’t let your arms cross in front of you.
Don’t over stretch your legs as you swing through, this can lead to a braking effect as your heel hits the ground, slowing you down.
Focus on pulling your heel underneath your body and striking the floor under not ahead of your body.
As your heel makes contact, focus on rolling across your foot and pushing off from your toes.
Try not to bounce; you’re aiming to propel your body forward not upward.
The more efficient your stride the easier the run will be; I have a friend who lands with his foot almost side ways like Charlie Chaplin, his fitness makes up for his inefficient stride but his performance rockets when he focuses on good technique. Here’s a funny example of an inefficient running technique.
We are aiming to complete four miles at the weekend, there are routes on www.walkjogrun.net on the north (4miles) and south (4miles) sides of the city under ‘achieve coventry’. Remember to start out your run slowly and build your pace, always complete your stretches when you have finished. I will post next weeks workouts on Sunday.
Darren
Helping you Achieve
No comments:
Post a Comment