Running is a very popular form of exercise. Be it in competitive terms or for recreational purposes, it is a very well received form of cardiovascular activity. Very often, runners can get injured due to a lack of proper technique. Of cause, no one is ever perfect. I may not be the best runner around but from my experience, I have the following tips to share to reduce injury and to enhance the enjoyment in running. 1. Sufficient warm-up and start off slowly: A thorough warm-up typically includes a light jog first to warm up the body and increase heart rate slightly, followed by intensive stretching of the different muscle groups. Remember not to start off your run like a speeding bullet as it can be damaging to the muscles and body.
2. Choosing the proper running shoes: There is no single shoe that fits everyone. Runners who requires more cushioning are encouraged to get shoes with the desired shock absorbing impact. Customized insoles for flat-footed people can also be utilized for a better running experience.
3. Proper running postures: When running, relax the upper body and allow the arms to swing naturally. Remember to keep the torso upright and avoid clenching fists. This would cause more oxygen to flow to the tensed parts instead of the legs and lungs.
4. Foot work: Try to avoid landing heavily on the soles as it would induced a lot of impact on the joints, especially the ankles and the knees. An optimum footwork will involve landing on the heels (not the toes), and gradually pushing off the ground with the toes.
5. Breathing: Regulate the breathing momentum by taking consistent and deep exhalations through the mouth and the nose. This is essential in distributing oxygen throughout the body. Avoid rapid and shallow breathing patterns as this will result in hyper-ventilisation. I’ve been a victim of hyper-ventilisation during my army days and a simple analogy will be like I’ve lost control of my breathing system and develop an asthmatic-like breathing.
6. Sufficient sleep and hydration: Even till today, I felt that the army’s pre-requisites of 7 hours of sleep the night before has been rather effective. Sufficient hydration is important too. Too little water will result in heat exhaustion, a potentially fatal killer that has taken away the lives of many people. On the contrary, too much water may lead to water intoxication or hyponatremia. It basically means the normal balance of electrolytes in the body is being upsetted by water, causing a dilution in body fluids. In short, too much water and too little electrolytes in the body system.
Watch this video for a better idea!
http://www.youtube.com/watch?v=bqKQJpxlNNE
