How to Run for Athletic Training
Millions of people in the U.S. enjoy running for athletic training. It's a great way not just to stay fit but to lose weight, build self-esteem, make friends, and above all have fun. It doesn't take any special equipment beyond a pair of shoes, and you can run anywhere there's a path or sidewalk. It's important to take a few precautions before beginning a running regime to avoid injury or demotivation.
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Instructions
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Buy the right running shoes. They should be comfortable and support your foot. Running in ordinary sneakers or shoes designed for other sports is a sure way to suffer painful leg, ankle and foot injuries. Visit an athletic store and have a professional choose the right shoes for your shape of foot and the level of running you're aiming for.
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Take care of your shoes. Tie them tightly and keep them clean. Only wear your running shoes when you're running, not for any other activities or when relaxing. This will help keep you and your shoes healthy and give you an all-important psychological boost when you're putting on your running shoes.
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Consult a doctor before starting running if you are concerned about your health. If you have heart disease, diabetes, high blood pressure, joint issues or similar problems, or if you're over 40, it's best to talk to your physician before beginning a running program.
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Plan a routine and start off slowly. Don't feel like you have to start off running for thirty minutes straight. There are numerous websites offering programs to ease you into running, beginning with short periods of running alternated with gentle walking. Over a few weeks, you can build up the program until you're running longer and longer distances.
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Dress for the weather. Running makes you heat up quickly, so wear as little as you can in summer. Even in winter, wear layers and unzip or remove them if you get too hot.
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Run with good form. Relax your shoulders, bend your elbows to 90 degrees, and don't twist your torso. Keep your arms straight so that they don't cross the center of your body. Keep your upper body upright with a slight forward lean. Have your feet land as softly as possible, with the foot nearly flat. Breathe naturally through your nose and mouth and slow down if you start gasping for air.
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Keep motivated. Stick to a routine and run at the same time every day. Keep a running log, either by yourself or on websites such as RunKeeper, DailyBurn or MapMyRun. Run with a friend, running coach or even your dog. Don't be embarrassed, no one starts running at top speed and long distances at first.
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Tips & Warnings
For health and fitness, there's no large benefit to running more than about 15 miles per week. Seek out a running club or coach if you are interested in competitive running.
Keep well-hydrated throughout the day.
If you find yourself in any kind of severe discomfort or pain while running, slow down immediately and consider consulting a doctor.
Stay safe. Run in well-lit neighbourhoods and avoid areas of high crime. Be careful around vehicles.
Start slowly to avoid injury. You may suffer common beginner's injuries, such as shin splints and knee pain. Treat these injuries properly and don't aggravate the problem.
References
Resources
- Photo Credit running man image by minik from Fotolia.com
