It's always good idea to read some post before jumping in something unprepared.
Today i present you top 10 running tips, read before start working out.
1.Loosen Your Grip
Many runners hold tension in their upper body, which can make your regular run feel twice as hard. Try this simple trick to check yourself: Roll up a sheet of paper and run with it for a few minutes (as if you were holding a baton in a 400-meter relay). If the paper comes back crunched, you are squeezing too hard! Allowing your hands to loosen up translates into reduced tension in the shoulders and less wasted energy.
2.Strengthen Your Whole Body
“Good runners condition their whole bodies. The arms drive the legs. Keep your upper body and core toned with a lot of push-ups, pull-ups, sit-ups, and back raises (don’t forget that the back is part of the core). Stay away from machine weights and stick to Pilates, climbing, and dynamic flexibility work like yoga.”
3.Find your bubble.
Surround yourself with positive people and look to train with friends who share the same goal - or if you can, join a local running club. The Run England group is a good place to start, while the Sweatshop Running Communityhave free organised runs set up across the country. Also, if you are based in London, you can always check out the adidas 26rs. Having a group to motivate and support each other will help keep you out running when the weather's tough!
4.Have a plan
Whether your aim is simply to finish your first proper race or smash your marathon personal best, you need a plan or else you run the risk of getting nowhere fast. “You have two options: find a good off-the-peg plan, or ask a qualified running coach for a bespoke one,” says elite runner and coach Shaun Dixon “Generic plans are available for free and based on achieving a set distance in a target time and many runners have used them to good effect. Make sure it’s been put together by an expert and that you understand the rationale behind each session. This will allow you to make small changes based on your weekly schedule and how you progress.”
When you run, your brain is constantly communicating with your muscles to figure out how you can run more efficiently (i.e. with less muscle activation). This involuntarily process explains why all runners become more economical with experience. But you may be able to speed up the process.
Research shows that the neuromuscular system is most likely to discover more efficient ways to move when you push your limits (i.e. fatigue). To do this without risk of overtraining, end some of your easy runs with a “fast finish.” Wait until the last five or 10 minutes of a longer run and then speed up to an effort level of six or seven on a scale of one to 10.
6.Find a Routine, Then Stick to It
“I dialed in my race-day outfit and nutrition plan in advance to eliminate any surprises. I slept more, stopped drinking alcohol, and ate my vegetables. I put on the same clothes I had been training in for the past three weeks—black shorts, white top, gray socks—and ate my preplanned breakfast of one banana, half a Clif Bar, and half a cup of coffee.”
7.Kit yourself out.
Training through the UK's varied seasons is a lot more pleasurable in the right gear. Lightweight, wicking (with a moisture-absorbing inner layer) running-specific clothing in the summer or breathable, light, waterproof clothing in the winter, will help to combat any attire-related excuses. Ensure you run in shoes that are suited to your gait, but that are also lightweight and promote a natural foot strike. The new adidas Energy Boost shoe stores and returns energy to ensure that the more energy you give, the more you get.
8.Choose the right type of shoe
Consider where you’re going to be running and buy shoes that will be suitable for the terrain. If most of your training is off-road, then road shoes with built-up heels are unsuitable because you will be more unstable and could turn an ankle. Similarly, a pair of trail running shoes with deeply studded outsoles will be very uncomfortable on paved roads, because the studs will press into the soles of your feet.
9.Land On Your Forefoot
Running can essentially be distilled into a series of single-leg jumps—which can be very hard on your joints. This is especially true for runners who are heel-striking—analysis shows that even on hard surfaces, barefoot runners who strike with their forefoot generate smaller collision forces than heel-foot strikers.
Here’s a great drill to teach your body to land on your forefoot: Using a line of tape on the ground, practice jump roping with one leg while landing on the forefoot. Stay on the line without looking down.
10.Don’t Freak Out If You’re Undertrained
“A lot of people ruminate and freak out. Then they have all this nervous energy and are toast during the race. The key is to stay calm and not expend energy worrying about the race.”