RUNNING BASICS

RUNNING BASICS

BREATHING TECHNIQUE

We normally run out of breath in the running, which may be due to inappropriate breathing techniques. So in simple words for beginners who are learning to run can start breathing from the mouth as at the initial stage of running, our body needs more oxygen than other regular daily activities, then passing the time launching on to better technique by breathing from the belly just because breathing from belly allows intaking more oxygen compared to breathing from chest. The best practice to settle down in the run is breathing in rhythm, so it becomes routine at a run and keeps the mind relaxed, where the can vary for a different run workout based on its kind and requirement.

THE RUNNING POSTURE

This was an important topic for runners when I started my run; suffered injuries for a year as Shin Splints, Calf Strain, Plantar Fasciitis, Runners Knee, Patellofemoral Pain Syndrome and Low Back Pain, which was due to improper running technique, as most believe running is something anyone can do by instinct without any background. Still, the truth is anyone can run, but to be an effective and smooth runner with fewer or no injuries, one needs to understand run techniques.

Here is Jono, onebody coach suggests;

  • Stand taller as it increases power and momentum.
  • Forward Lean, but don’t lean from the waist or back but the ankle.
  • Arm position, driving back with your elbows and limit the forward motion increases speed and cadence.
  • Scrapping through, a technique to run faster by applying the power in the correct position and direction.

PRE-WORKOUTS

I am very bad at it right now but still do my best to do the pre-run workout as it helps to run better by loosening joints but too long or heavy workouts may exhaust me. I use it as a tool to overcome inertia which is laziness. Here is what I do with RUN2PB who are doing well with their coaching, I recommend them if you are looking for a run coach.

RUNNING SHOES

If you read the book ‘Born to Run’ and started running in the base foot or flats, you definitely experience some injuries as it’s not common practice. So, running well-cushioned shoes is important for endurance and long-distance running with less or no injuries. And while getting shoes, don’t go tight shoes as one may get blisters or black toenails, and rather buy online, go to the store and get fitted with the right size or, if possible, consult a podiatrist. I use shoes for different runs as carbon fibre plated shoes for race days or PR runs and cushion shoes for long training runs.

But I use a toggle lace system which works well for me.

Coming down to running socks, I use and recommend proper running socks as they got padding around all impact areas as heel, foot, toes, and they reduce discomfort and allergies and improves performance.

While running, I prefer to wear dry-fit breathable shots and t-shirts or singlets based on temperature, as it is all about comfort by keeping body temperature stable. I don’t recommend cotton, even though I used it in my run carrier’s initial days as it gets damp and makes me feel very uncomfortable and heavy.

My running technique is quite ok with no training on technique or significant background in running till I took RUN2PB coaching where the coaching helped me to use the formula of success

SUCCESS=EFFORT x CONSISTENCY

Where various training modules are practised and more to be done such as;

  • Aerobic endurance run
  • Threshold run
  • Climax run
  • Interval training
  • VO2 max intervals
  • Speed intervals
  • Fartlek
  • Hill training, etc.