BLOG

Step by Step guide in Running for Beginners

By inspiresa | In Become a Personal Trainer, Certificate III in Fitness, Certificate IV in Fitness, Fitness Gold Coast, Fitness Tips | on October 16, 2012
  1. Correct running attire – Good running shoes, recommended brand names: Asics or Brooks. Good running socks, recommended brand, Thorlo for cushioning. Loose fitting singlets to help prevent chafing. Comfortable running shorts. And of course, a hat to be sunsmart!
  2. Posture – Run like the Olympians, if you watch the Olympics, all runners run with their shoulders pinned back together and head up, especially the distance runners. This opens up the chest cavity and allows you to breathe much easier than if your shoulders were rounded and you are slumped forward. Heel toe or mid strike running. Running on your toes for distance is not the preferred method as this may put unwanted strain on your knees, calves and your lower back. Toe runners are also inclined to slump forwards which is incorrect posture and will probably cause injuries long term.
  3. Warm up – Be sure to warm up beforehand, to increase blood flow around the body and prepare your muscles for exercise.
  4. Start Slow – Build up to distance. eg, If your goal is to run 10km, start with one, with good technique, if you do 6km and your technique is poor for the last 2km you should revert back to running 4km with good form. Aim to increase your speed on a weekly basis, this will increase your heart rate and make you fitter, burn off more energy (fat is    an energy source)
  5. Hydrate – Use electrolytes like Powerade and Gatorade to re-hydrate, you may need to invest in a Running Belt to hold your drinks for long distances.
  6. Stretch – Make sure you stretch after your run, if you can get someone to stretch you, even better.

No Comments to "Step by Step guide in Running for Beginners"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

© 2011 Inspire Success Academy Of Fitness. All rights reserved