FITNESS A guide to running

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FITNESS A guide to running
With both the big freeze and the big thaw now behind us, we can return to normal. Resolutions involving exercise can be placed firmly back on track. For some, this means being able to lace up the running shoes and hit the outdoors again. For me, there is nothing to beat exercising outdoors. The beauty of the scenery, the challenges of the environment and the variety of training available can all act as tremendous motivators to the reluctant exerciser.
If you're getting back into your stride and jogging or running outdoors,[link widoczny dla zalogowanych], take time to consider what you should be doing and how you should be doing it. The 'how' relates to your running form,[link widoczny dla zalogowanych], something most people rarely think of. Your form can have a huge impact on how comfortable you feel while running,[link widoczny dla zalogowanych], the energy you are expending, your chances of injury and ultimately, whether or not you will stick with it. So here's a quick guide to running form to get you back on the right foot.
Running Form
Relax - regularly scan your body to release tension from your muscles. In particular,[link widoczny dla zalogowanych], check your shoulders,[link widoczny dla zalogowanych], hands and facial muscles. Tensing your muscles diverts much-needed energy from your lower body. A trick I use is to mentally relax all my muscles at intervals while out running.
Run tall - check your torso position to ensure you are not leaning forward on flat ground. Leaning forward constricts the flow of blood and oxygen around your mid-section, ultimately affecting your lower-body movement. It's also bad for your posture.
Foot strike - try hit the ground about mid-sole instead of heel-first. A mid-sole foot strike will more evenly absorb the impact of the ground forces, making injury less likely. This is particularly true if you are overweight.
Hands free - Keep your elbows bent at around 90 degrees. Your hands should brush along your hips as you run, moving from the shoulder.
If you are new to jogging or running, start modestly, maybe with a mile or two. If you are unfit or carrying a lot of weight, start with a walk-jog combination,[link widoczny dla zalogowanych], walking for five minutes and jogging for one to two minutes before returning to a walk. Repeat this pattern for your desired distance. After a few weeks,[link widoczny dla zalogowanych], add about a half mile to your distance every week until you have reached five miles. Stay at this distance for a few weeks before progressing again.
If you do hit the ground running,[link widoczny dla zalogowanych], start with a form of interval training known as 'fartlek'. Jog slowly for about five mins,[link widoczny dla zalogowanych], then run a certain distance at a quicker pace. You can choose two landmark to make it interesting,[link widoczny dla zalogowanych], or use your watch. Slow down again to jogging pace and repeat four to six times.
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