Improve your form and distance

Your running form

Proper running form is essential for maximizing performance and minimizing the risk of injury. A good running form can help you run more efficiently, conserve energy, and move with greater ease and fluidity. In contrast, poor running form can cause injury, decrease your speed, and cause fatigue. A key aspect of good running form is maintaining a consistent posture and stride, as well as focusing on proper foot strike, arm position, and body alignment. By paying attention to these factors, you can improve your running form and see a noticeable difference in your performance and overall enjoyment of running.

Here are a few key bullet points on proper running form:

  • Maintain a tall, upright posture with your shoulders back and chest up
  • Keep your core engaged and maintain a slight forward lean to help with balance and control
  • Keep your chin level and avoid looking down at your feet
  • Keep your feet pointed forward and avoid over-striding
  • Focus on landing on the middle or forefoot, rather than the heel
  • Keep your arms at a 90-degree angle and make sure they move forward and back, not across the body
  • Keep your hands relaxed and loose
  • Avoid excessive side-to-side or up-and-down movement
  • Try to make your stride feel light and effortless
  • Pay attention to your breathing and try to maintain a steady and consistent rhythm
  • Make sure your shoes are comfortable and fit well.

Remember that different people may have variations to their running form, and it’s best to find what feels natural for you and what works best. If you suspect that you have bad running form or suspect an injury, a professional can help you to evaluate your running form and make recommendations.

tying shoe lace
Up your milage

If you’re just starting to run, it’s important to start slowly and gradually build up your mileage over time. This will allow your body to adjust to the demands of running and reduce the risk of injury. Here are a few tips to help you build up your mileage safely: 

Start with shorter runs: When you’re just starting out, aim to run for shorter distances (e.g., 1-2 miles) and gradually increase the length of your runs over time. 

Increase your mileage gradually: Aim to increase your weekly mileage by no more than 10% each week. This will give your body time to adjust to the increased demand. 

Mix up your workouts: In addition to running, consider incorporating other types of workouts into your training plan, such as walking, cycling, or swimming. These activities can help you build endurance and strength, which can ultimately help you run longer distances. 

Take rest days: It’s important to allow your body time to recover after a run. Consider taking one or two rest days each week to give your muscles a chance to recover. 

Listen to your body: If you start to feel pain or discomfort while running, it’s important to listen to your body and take a break if needed. Don’t push yourself too hard too quickly. 

By following these tips and being consistent with your training, you’ll be able to safely and gradually build up your mileage as a beginner runner. 

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