Content

• To step
• Method 1 of 4: The right technique
• Tips
• Warnings

Running is a great way to stay in shape and a lot of fun. It is also very trendy to run. However, it is important that you have the correct running technique. Do you also want to be hip, but in the right way? Learn how to stay strong and prevent injuries.

To step

Method 1 of 4: The right technique

1. Make sure you have a basic fitness level. If you start from 0 and fly out the door to run your first ten miles, you'll come home so frustrated, angry, and injured that you'll probably never want to run again. In other words, don't take too much on your fork. If you start running out of the blue, you will only hurt yourself and you will likely stop before you have even started.
   • The simplest thing you can do is start walking. But you can also do another activity, as long as you are physically active on a regular basis. That way your body can get used to the shock load on your body. Go mountain climbing, swimming or dancing. And if you enjoy it too, it's even better!
2. Buy a good pair of running shoes. Research shows that running barefoot leads to far fewer injuries than running with shoes, even with the very best. However, you probably won't run barefoot anywhere unless you have to because your child is running off or your meatball suddenly rolls off your plate. Look for shoes that simulate running barefoot. If you dare to wear those toe shoes (Vibram), perfect! But there are also minimalist running shoes that look a little less crazy. EXPERT TIP

   Look forward. Keep your head in a neutral position; do not look up or down. Look for a point about ten meters in front of you if you are running more than four hundred meters. On a conveyor belt you should not look down and as little as possible at the screen; doing so will put extra strain on your back.

3. Check how your feet land. When you run, land on the ball of your foot. You probably want to land on your heel, but that could be bad for your knees. You can practice it by running around barefoot indoors. Do you notice the difference? That is how you should run outdoors! Try to mimic that during running workouts in the gym or outside.
   • When you sprint, you need to stand on your toes as far as possible. The less you are in contact with the ground, the more you are in the air. And even if you run long distances, you better stay on your front feet. If you land with your heel, the angle your foot makes in relation to your calf (an unnatural V shape) can cause injuries.
4. Run at maximum speed. You can determine the length of your sprint yourself. Are you going for distance or time? In interval training (which is very effective), it is best if you sprint for about thirty seconds.
   • The secret is interval training. If you're looking for a way to burn calories super fast, or if you're short on time, this is the ideal workout. All you need to do is run SUPER FAST for thirty seconds, slow run for one minute, and repeat. Do this for about 15 minutes and adjust the schedule as needed. That's all! And you can do just fine during your lunch break!
5. Take small sips. If you need water in between your sprints, take small sips. Don't empty your entire bottle right away, even if it is tempting. You can get cramps if you drink too much water during your workout.
   • That said, it is very important to stay hydrated. If you are not hydrated enough you may feel dizzy or even pass out. If you don't drink anything during your workout, drink enough before and after your workout.
6. Make sure your shoes are snug. Make sure your running shoes fit the best you can without being tight. Of course you don't want to be distracted by blisters while running. The farther and more often you run, the better your shoes should be.
   • If you run every day, your shoes will need to be replaced after four to six months. If your feet suddenly start to hurt, it's time to get a new pair of shoes.
   • There are shoe stores where you can get tailor-made advice. If you can afford it, it is better to buy exactly those shoes that fit the shape of your feet.
7. Pile of carbohydrates. If you're running a six-mile race or more, it's a good idea to eat plenty of carbs a day or two in advance. But you have to do it right! Avoid getting too much fiber, protein and fat. Also make sure that the carbohydrates are easily digestible so that you do not get nauseous during the match!
   • Tortillas, oatmeal, bread, pancakes, waffles, bagels, yogurt, and juice are all good, easy-to-digest options that are high in carbohydrates. Fruit also contains carbohydrates, but also a lot of fiber; eat your fruit without the peel. Don't feel guilty; you actually burn those calories later.
   • Today many runners use energy gels. These are basically just liquid sugars and carbohydrates, but there are also energy bars. It keeps your glucose level up and gives you an energy boost twenty minutes after use. Many runners swear by it!
     • Try the gels during workouts so you don't get stomach problems during a long game.
8. Stay hydrated. It is extremely important that you get enough fluids during a long run. If you are bringing water with you, make sure to take small sips. If you drink too much water in one sitting, you can get cramps (and you have to urinate faster!).
   • Try to keep your water cool. The colder it is, the better it will be absorbed by your body. Since you sweat so much, you really have to make sure you get enough fluids!
9. Eat good. You can basically eat anything you want to run. However, running becomes a lot easier and you feel a lot better if you eat all kinds of healthy things in advance. It is best to eat like a caveman: as naturally as possible.
   • It is best to avoid processed foods. A large portion of your diet should consist of fruits and vegetables. Along with lean meat, low-fat dairy products and whole grains. This is a must if you want to see changes in your body.
10. Think about how you're going to do it. When you start running, make sure you don't get discouraged too quickly. If you feel like it is going to be too difficult or not fun, you will not keep it up. If you want to join a gym, choose one nearby and with nice equipment.
    • If you are running outdoors, think about where you want to run, the type of surface you will be running on, and the altimeters. Is it nice enough to run relaxed? Do you run through the mud, on shell paths or asphalt? Is it flat or hilly?
11. Get some equipment. All you need are good running shoes. It's okay if you don't have the money for the very latest technical equipment. You don't need all of that at all. Women do need a decent sports bra, but that's it. CoolMax or Dri-Fit are two brands of synthetic material that ward off moisture (read: sweat), but as long as you feel comfortable in regular clothes, you don't have to buy such clothes.
12. Join an association. There is probably an athletics or triathlon club in your area that you can join. If you pursue the same goal together with others, you will enjoy it more and you will stay motivated. Looking for someone to participate in a competition together? You will certainly find it there.
    • Can't find an association? Ask a running store near you. The runner network is probably smaller than you think and before you know it you will be in the middle of it.
13. Register for a competition. While you're a runner, you might as well be doing something good with your new hobby! Every weekend a five or ten kilometer run is organized somewhere. With two minutes of searching, you are bound to find one nearby!

Tips

• If you want to increase your stamina, don't go for a walk, but run at walking speed.
• Try to run on a soft surface. Running on the street every day can be bad for your knees.
• Drink ten to twenty minutes before the game to prevent cramps.
• Do not start too fast if you are going to run a longer distance, you will lose too much energy and tire more quickly.
• When running up a hill, lean forward a little. Take shorter steps and move your arms more than usual and use your knees properly.
• Enjoy! Running should be fun. If you don't like it, try a different sport and see what you do like.
• Change your running routine or route regularly. If you don't, you can get bored, lowering your energy and reducing your passion for running.
• If you get cramps, get it out. Keep your arms straight up and breathe. It is important that you stretch your muscles properly. Cramps can be caused by many factors (such as fatigue), but are a direct result of muscle overload and contraction. Stretching the muscle relaxes the muscle and reduces pain. Promoting blood circulation in that area helps control the imbalance that leads to the cramp.
• If you have sore muscles, use the R.I.C.E. (Rest, Ice, Compression, Elevation) method. If you don't like sitting still with an ice pack, turn the shower really cold and keep the spray on your sore muscles for about a minute after your workout.
• If your body is not used to exercise, talk to your doctor before you start running.

Warnings

• If you run a lot, you should buy new shoes every three to four months. If you don't, the chances of injury are much higher as your shoes wear out.
• Don't drink energy drinks, coffee, or other energizing drinks before running. Even tea is not a good idea. Caffeine dehydrates you and increases the risk of cardiac arrest or heat stroke. Don't go too far; you could hurt yourself.