How to Become an Efficient Runner

Becoming an efficient runner takes time and practice, it takes technique and rhythm. Sure, everyone can run but only efficient runners can run for what seems to be an eternity. Here are some practical steps that you can take to make your run as efficient as possible.

Difficulty: Moderate

Instructions

Things You'll Need:

• Portable music player
• running shoes

1. The first step to efficient running is controlling your body. The more appendages and limbs you have flailing about while you run the more energy you'll need to burn. Keep you arms close to your side and refrain from arching your back or "hunching" over - try to stay completely upright. You also need to relax the muscles in your arms and hands because your body will pump extra oxygen-rich blood to those muscles and you need all the oxygen you can get in your leg muscles.

2. Pace ... pace ... pace ... it is all about pace and rhythm. You have to find a rhythmic pace that you can time with your breathing. Time your inhale to happen on a foot fall and you exhale to happen on the opposite foot fall. Make sure that you inhale through your nose AND your mouth and exhale through your nose AND mouth. This holds especially true for those who do not have a large lung capacity.

3. You should try to run every other day or every two days. On your non running days consider doing som 'core' strengthening exercises like; chrunches and sit-ups, pull-ups and chin-ups, scissor kicks and basic leg stretches.

Tips & Warnings

• Efficient running takes time to practice and learn before truly being efficient. Don't get discourage in the beginning, give yourself plenty of time to become an efficient runner.
• Efficient running really does have a lot to do with breathing and pace. Once you get your breathing and pace in sync ... you will go far!
• Running, like any physical activity requires precaution and common sense. Check with your doctor before running if you have any heart/blood pressure conditions or disease.
• Good stretching exercises prior to running goes along way. Properly stretching before running will keep you out f bed the next day.

[AnneZ]

on 9/14/2009 Good running advice! 5*s

[ctabor]

on 9/14/2009 Great little article!

For more excellent info on this topic, I would recommend you visiting my friend and associate Coach Al Lyman's blog. www.coach-al.com/blog

Coach Al is the creator of the popular and well respected dvd, Runner-Core. It is chock full of preventative, training and recovery stuff. You can also check that out at www.runner-core.com

If you leave a comment for Al on his blog, be sure to tell him Christine sent you! (I do most of his graphics) :)

Christine
www.tasks-to-go.com