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How to start running well
Jan 15 , 2021

It only takes one step. However, whether you are starting to run or trying to fall in love with it again, the first step is usually the most difficult. For many people, this is a simple act of putting on sneakers. "The most difficult part of starting to run is actually starting to run," said Andrew Steele, a recently retired GB Olympic 400 million runner. "Even for professionals, the idea of ​​going out and running can be daunting. This is our job."

When you put in your energy, running will show a wide range of physical and mental benefits. Research from Stanford University has shown that regular running can extend your life and prevent osteoporosis, cardiovascular disease and diabetes. It can also improve brain function: A study by the University of British Columbia found that regular aerobic exercise seems to increase the size of the hippocampus, which is the brain area involved in verbal memory and learning. So how does this go...

Where do I start?
The best way to start running is to walk. "Walking strengthens muscles and tendons so that they can cope with the impact of running," Steele explained. Don't worry: first gradually establish a 30-minute brisk walk, walking 2 to 4 times a week, which takes about two weeks. Next, switch to running and alternate between running for 5 minutes and running for 1 minute. Maintain the cycle for 30 minutes until four times a week for three weeks. Then, if you feel good, switch to continuous operation for 30 minutes.

Steele said: "But remember that patience is the best characteristic of new runners. Adding time or speed too fast may cause frustration or injury (fast running will give the musculoskeletal system (ligaments, tendons and other connective tissues) ) Increase stress), so you need to develop endurance before increasing speed."

How can I stay motivated?
"First of all, please keep it super simple," suggested Olympic trainer Tim Weeks. "And set a goal that you can achieve. Choose the realistic number of times you think you can do it a week, and then continue for four weeks so that your body can relax and adapt. For example, 3 times a week for a total of 4 weeks is 12 runs." and Don't underestimate the power of visual motivation. “Draw a grid on a piece of paper with 12 boxes on it and hang it where you can see it every day,” Weeks said. "When you have 12 ticks, give you a physical reward, which reminds you of the achievement you just made."

Is there a correct way to run?
"Watching an amateur runner's game, everyone runs very differently. But watching the Olympic finals, everyone's game style is the same." Steele said. "Your running form is like your fingerprint-it is unique to you, and although running styles vary from person to person, there are fail-safe form rules."

The key is to stay relaxed and run high. Good posture can reduce the pressure and impact on the joints, thereby reducing the risk of injury and improving work efficiency, which means that you can reduce fatigue and extend running time. When running, keep your chest up and shoulders down. Your feet should fall under your hips so that your body is in a straight line from head to toe. Avoid leaning forward from the waist, which may burden your lower back, and keep your hands straight to prevent unnecessary tension. Because running is a forward movement, energy will be wasted if the arms swing on the body. Therefore, if you extend your elbows into your waist, your arms will naturally move back and forth. Finally, listen to your footsteps: if they sound heavy, try landing more gently.

How to avoid running injuries?
Complement running with other exercises. "Generally speaking, Pilates can increase core strength, rotation can increase endurance, and swimming can help stretch overworked muscles," Weeks said. Steele said: "In order to keep running painless, focus on the gluteal muscles and lower abdominal muscles." "Both muscles can control your running posture. When your hip muscles are in their best condition, they will make your Run faster and keep your lower limbs in effective and safe movement. The lower abdominal muscles keep your hips and pelvis in the correct position to avoid putting too much pressure on your lower back. "To avoid the usual thin buttocks Squats can increase strength for ankle joint problems and knee pain caused by muscles.

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