Running is a very beneficial exercise to keep the body healthy. But it is not enough just to run; it is important to follow proper running form. On the one hand, you will be able to avoid injury, and on the other, you will gain more benefits. Running correctly keeps the body healthy and reduces the risk of getting sick.
Studies have shown that hormone levels in the blood increase after running, which helps in reducing appetite. Losing weight becomes easier when appetite decreases. So if you want to lose at least 5 kg of weight in a month, you need to burn more calories quickly, and running properly can be the best solution. Running is a very effective way to lose weight.
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Running Form
There are certain rules of running that are mandatory to follow. Each person’s physical abilities, body type, and needs are different, so the running rules should be set accordingly. Also, the strength you have at the age of 15-20 may not be the same at the age of 30-40.
You may think, “I used to run so much as a child, why not now?” Some people with this mindset will suddenly start running again one day. This can be more harmful than beneficial to the body. You need to prepare before running. Running’s health benefits depend on your physical condition, ability, strength, and age.
Running Equipment
- A pair of comfortable shoes.
- Track suit.
- Knee and ankle caps.
Proper Running Form
- Hands: Keep both hands close to the body and move them forward and backward. The fold of the elbow should form a 90-degree angle. Try to keep your hands relaxed.
- Feet: The ankle should never be tense while running. When running, the ankle should not hit the ground first. The middle part of the foot, between the ankle and the toes, should land first. It might be difficult at first, but once you get used to it, it becomes easy without much extra effort. You can use a helper or record a video of your run to spot mistakes.
- Head and Shoulders: Never look down or at your feet while running. Instead, focus straight ahead. This ensures the correct position of the head, neck, and spine during running.
Slow Speed
One should not run fast at the beginning. Start slowly to build stamina. The pace of running should be such that you can carry on a normal conversation while running.
Long Run
It is best to run long distances one day a week. Generally, long-distance running should be done on days off. This allows ample time for warm-up, stretching, and cooling down.
Run Fast
Start at a slow pace. As you get used to running, you can plan to run at a brisk pace three days a week. In the beginning, run short distances at a fast pace.
Athletic
People who engage in regular exercise and sports usually have strong bodies. These people can run for long periods of time because of their fitness routines.
10 Running Rules
- Warm up: Warm up before running to have full energy for the run. Brisk walking or light jogging can be beneficial. Walking for 10-15 minutes activates the body.
- Give up on anxiety: Don’t run under stress or pressure. If you’re preoccupied with domestic or official worries, running may harm your body. Doing 15-20 minutes of yoga or meditation can calm the mind. Focus fully on running.
- Set goals: Set smaller goals. For example, run for three to five minutes on the first day and continue this for a week. Gradually increase the running time to 7 minutes, then 10 minutes over the next week.
- Keep your mouth closed: Breathe through your nose while running. Keeping your mouth open will dry out your throat, and you’ll feel fatigued more quickly. Avoid drinking water, soft drinks, or energy drinks while running, but you can drink water shortly before starting.
- Morning running: Running in the morning is ideal. Some people run in the evening, but the body is tired after a full day’s work.
- Run in a clean place: Choose a clean, clear area for running. Avoid running on the road initially, as there’s a risk of losing balance. Don’t use earphones while running, and avoid crowded areas.
- Correct body posture: While running, maintain proper upper body posture. Incorrect posture can lead to arm, shoulder, neck, or back pain. Keep your arms bent at a 90-degree angle, body straight, and head up. Avoid slouching shoulders.
- Run and walk: Many beginners use a run/walk strategy. Run for a while, then walk for a while. This helps the body gradually adapt and reduces muscle tension.
- Regularize: Run consistently but keep it manageable. Dr. Duncan Macdonald, who set several records in American races, suggests that running even for 15 minutes is better than not running at all.
- Don’t feel stressed: The key to running is to avoid feeling stressed. Understand your body’s needs and limitations. Run for excitement and joy, not exhaustion. Stop if your body feels under pressure. Taking breaks is essential in any physical activity.
Eat Before Running
According to experts, if you find it difficult to run on an empty stomach, eat something light. If you are running long distances (30 km or more), light food can help provide energy. However, for shorter runs like 5 or 10 km, running on an empty stomach is fine. Also, drink water to avoid dehydration.
Bottom Line
Running is a type of exercise that burns a lot of calories per minute, thereby reducing excess body fat. According to experts, although walking expends the same amount of energy, running is more effective for weight control. Running tires the muscles, and energy is required to regenerate them, causing the body to consume extra calories. Running improves metabolism faster than any other exercise.
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