15 tips for runners

15 nasvetov za tekače

… and for those who would like to become one

  1. Running is a primary movement, but that DOES NOT mean everyone knows how to run. That’s why it’s recommended to refresh knowledge in a “running school”.
  2. Training is a stress and stress causes the body to adapt. If the stress occurs too often, the body cannot adapt to the high stress levels, which manifests itself as injury and fatigue.
  3. The optimal running technique affects the optimal energy consumption which makes a runner better and faster.
  4. Sports footwear is the key to a good well-being of your feet while running. First and foremost, when buying new running footwear, you should trust your senses and follow the rule “to each – his own”.
  5. Your trainings should be diverse. The same distance and pace won’t bring joy. Intensifying, interval training, uphill running, pace running and running technique will mold you in a good, fast and experienced runner.
  6. Waggling, tapping and elbowing are not correct movements of the arms while running. The arms should be bent at a 90° angle, moving back and forth in the shoulders. The fingers are slightly bent and the upper part of the body is relaxed.
  7. Why is it important to have a good technique? Because you’ll be able to overcome distances healthily, your running career will be full of joy and satisfaction and without injuries.
  8. Running clothes should be sweat-wicking and ventilated to keep you cool. Running clothes are technically precise and designed for runners.
  9. When buying running footwear, the rule that running shoes have to be bigger by two sizes of your regular size DOES NOT APPLY. Modern running shoes are designed to fit the feet and different technologies allow your feet to “breathe”. There are a few runners who actually run 42km or more (consequently, their feet swell up), so this rule DOES NOT APPLY to the majority of population!
  10. Your running should be relaxing, try to run lightly and efficiently, pace frequency should be high, around 180 paces in a minute, but pace should be shorter. This will allow you to relieve the joints and efficiently use your muscle flexibility.
  11. Run, just run. Researches show that the runners who train with their own bodyweight or equipment are less prone to injuries and are much better in using strength in their legs than the runners who leave out such training.
  12. Feet positioning is a part of a good running technique. Another part is the position of the body and being mindful of the take-off because hamstring muscles and gluteus are essential for maximal propulsion of the body when running. dobre tehnike, drugi del je pozicija telesa in zavedanje tekaškega odriva, saj so mišice nog zadnje lože in gluteusa, ključne za maksimalno propulzijo telesa pri teku.
  13. You should eat at least 2.5h before running. If you eat right before running, you’ll feel nausea and stomach ache because the digestive system will consume 80% of your blood and when you start running the majority of blood runs between heart, lungs and muscles, which leaves only 5% of blood to the digestion.
  14. Would you like to have stronger legs and run faster? The combination of uphill running and interval running stimulates the nervous system. It will enable you to run faster and increase your endurance.
  15. Mountain running is a special experience, so bring a good and suitable equipment with you and estimate which one will maximally stabilize your joints and prevent slipping your feet. You absolutely have to bring your phone as it ensures your safety, if anything happens and you might need help.

Marko Mrak

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