If you're relatively new to running, it's important to start slowly and ease into running, rather than starting out abruptly with a running workout that's too ambitious. Starting out too drastically may cause injury, excessive soreness and frustration -- three elements that often discourage would-be runners.
Beginning Training
Start by picking out a good running course. It could be park, a running trail or a track, if available. It should be convenient to where you live (to minimize excuses for not running), and it should be at a location that's safe and enjoyable to be in.
Asphalt roads are suitable for running, but avoid running on concrete sidewalks, as their unforgiving surfaces are hard on your feet and joints. If you run on the road, try to select areas where the traffic is light, and where you won't need to be running up an down a lot of curbs. Be aware that most asphalt roads are crowned in the middle and may not offer a completely flat running surface. Continuous running on uneven surface can cause injury.
Once you've selected a route, start out gradually. It may even be a good idea to get out and walk your proposed route before you actually begin running it (figure A).
Remember that you aren't racing while you train. Run at a jog and what's called a "conversation pace" -- meaning that your level of exertion would not prevent you from being able to carry on a conversation as you run. In fact, if you can find a running partner, conversation while running can make the experience more enjoyable.
Stretching
Running involves highly repetitive physical movement and can cause strain and soreness if not approached properly. Proper stretching techniques will help prevent running injury and improve your performance.
Always warm up with some routine stretching before you run. Stretches should be smooth, slow and gentle -- with no jerking or bouncing. Stretches should not be painful.
Hold each stretch for about 20 seconds. Work out a warm-up routine that stretches the major muscle groups before and after each run. Following are a few commonly recommended stretching exercises. - Glute stretch - To stretch the large muscles of your posterior (the glutei, or glutes), lie on the ground with your back straight and flat on the ground and your legs out straight. Bend one knee and raise it toward your chest, grabbing behind your thigh with your hands (figure B). Stretch one leg, then the other.
- Hamstring stretch - To stretch the large muscles in the upper part of your legs, sit flat on the ground with your back up straight and your legs out in front of you. Bend one leg so its foot moves up to your opposite knee (the bent leg should be left flat on the floor). Reach both arms toward the toes of your straight leg (figure C), keeping your back straight. If you're doing this stretch properly, you'll feel the stretch in your hamstring muscles, not your lower back. Reverse the position and stretch the muscles in your other leg.
- Quad stretch - To stretch the muscles on the front side of your upper legs, stand on one foot (holding onto something if necessary), bend your other knee, and use your free hand to grab the ankle of your raised foot, bringing it up toward your glutes (figure D). Keep your other leg and back straight, but avoid locking the knee of your straight leg. Hold this position for about 20 seconds, then repeat on the other side.
- Calf stretch - Stand a few feet back from a wall or other upright object. Facing the wall, reach forward with your hands and lean forward with one knee bent. Keep the other foot flat on the ground behind you and your back leg straight (figure E). Bend your forward knee and lean into the wall to feel a greater stretch in the calf of the back leg. Hold this position for about 20 seconds, then repeat with the legs reversed.
- Squats - Finish your warm-up with a couple of squats to stretch out your knees (figure F).
Running Form
Once you've completed your stretching, you're ready to begin a run. Start out slowly, at a jog pace for about 10 minutes. Run at least long enough to break a sweat. Once you're comfortable with that pace and distance, consider increasing your distance slightly. Increase in relatively small increments from one run to the next to build your endurance gradually.
For the proper running form, as you run you should lean slightly forward from your ankles. Keep your back straight and your shoulders broad. Your head, back and hips should be in a relatively straight line -- not vertical, but straight (figure G).
With each stride, your forward foot should land under your center of gravity. Your foot should strike the ground with the heel or midfoot first, not the toe. Running on the toes is preferred by sprinters, but in typical running, it puts too much strain on the shins and calves.
When your foot strikes the ground, spring off hard. Your heel should end up about knee-high (figure H).
Your arms should swing forward and back in rhythm with the stride. Your elbows should be bent at about 90 degrees, and your hands should remain relaxed. As you run, it should feel as if you're throwing your elbows back and up.
Trying to think of all these elements while running may seem unnerving, but as you get accustomed to the proper running techniques, they will begin to seem natural.
RESOURCES :
The Runner's Handbook
Model: 0140469303
Author: Bob Glover, Jack Shepherd
Full title:The Runner's Handbook: The Best-Selling Classic Fitness Guide for Beginner and Intermediate Runners
Penguin Putnam Inc.
E. Rutherford, NJ 07073
Phone: 201-933-9292
Fax: 201-896-8569
Email: webmaster@putnam.com | putnam@genevaonline.com
The Competitive Runner's Handbook
Model: 0140469907
Author: Bob Glover, Shelly-Lynn Florence Glover
Complete title: The Competitive Runner's Handbook: The Bestselling Guide to Running 5Ks Through Marathons
Penguin Putnam Inc.
E. Rutherford, NJ 07073
Phone: 201-933-9292
Fax: 201-896-8569
Email: webmaster@putnam.com | putnam@genevaonline.com
The Runner's Training Diary: For Fitness Runners and Competitive Racers
Model: 0140469915
Author: Bob Glover, Shelly-Lynn Florence Glover
Penguin Putnam Inc.
E. Rutherford, NJ 07073
Phone: 201-933-9292
Fax: 201-896-8569
Email: webmaster@putnam.com | putnam@genevaonline.com
Runner's World Online
Web site: www.runnersworld.com
Running Times Magazine online
Online version of Running Times magazine
Web site: www.runningtimes.com
American Running Association
The American Running Association was founded by running doctors to help more people benefit from a running lifestyle. It is a nonprofit organization dedicated to educating and supporting runners.
Web site: www.americanrunning.org
NewRunner.com
A Web-site step-by-step guide designed for the beginner or novice runner.
Web site: www.newrunner.com
Running Online
A guide to running related web sites, training articles, links, runners log, etc.
Web site: www.runningonline.com
Williams Pace Calculator
A portable pace calculator for use by coaches and serious runners. Performs road, track and heart rate calculations for runners of all abilities.
Web site: www.pacethyself.com
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