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Running: How to Run the Right Way
By savitri on September 02 2016 | 53 Views
Running is a great way to keep yourself in shape. It boosts metabolism and burns calories which helps you get rid of that unwanted fat.
Running is a great way to keep yourself in shape. It boosts metabolism and burns calories which helps you get rid of that unwanted fat. It needs little skill and anyone can do it. All you need are comfortable clothes and running shoes and you are good to go, or run.
There are certain guidelines as to how to run the right way. This means that there are no rules and you are free to run as you wish. However, following these guidelines will help you avoid injuries or any sore muscles. You have other things to do too, right, apart from running?
Here are the ways to use your various body parts for an optimal running experience:
Look ahead, and not down.
Looking down exerts unnecessary pressure on your neck muscles and spinal-chord. It will tire your neck faster and is unhealthy in the long run. Keep your head straight, look ahead and keep running.
Low and loose, not high and tight. Do not slouch, slump or hunch
Keep your shoulders relaxed. There is nothing that shoulders do while running, so keep them low, loose and relaxed. Holding them high and tight will make you spend extra energy that you could instead use to run longer. Also, avoid slouching, slumping or hunching. Keep straight and run like you mean it.
Swing your arms forward and back, not across your chest.
The right way to swing your arms is forward and back. This has an advantage to it. While moving your legs on the ground, you need to counter-balance the weight of your legs using your arms. Thus, you keep your balance and also be able to propel yourself forward. Look at athletes who compete in races. Notice their arms, how well they use them. You dont see them moving their arms across their chest, right?
Keeps elbows between chest and waist. Bend your elbows at approximately 90 degrees.
It is easiest to run when your arms are bent at the elbows in a rough 90 degree angle. Keeping them straight makes it difficult to balance and even difficult to move your arms fast enough to match your legs.
Unclenched fists, fingers curled and lightly touching palms.
Clenching your fists is a waste of energy that you could instead use to run longer. And it takes the fun out of running in a way. Try running with your fists loosely clenched, it feels so much better.
Run tall. Torso should be upright and you should be at full height.
Keeping your spine as straight as possible is crucial. Otherwise it might lead to injuries, or at the least you will be subjected to unwanted strain. Running tall is one of the most important guidlines of running. Lean forward a little bit, but keep your torso straight.
As you are dashing your way across a trail you must keep your core muscles active. This will enhance your experience many folds. Also, by doing this you will lose much more fat.
Hips should point straight ahead, dont tilt them forward.
Dont lift knees high, keep them low for a short, efficient stride. Keep knees slightly bent, so it bends naturally when your foot hits the ground.
Lower leg should not extend out in front of your body.
Keep your ankle flexed as you push off.
Ankles are the body parts that are subjected the most to strain. Most prone to injuries. Hence, utmost care must be taken as to how you use them. Keep them flexed as you push off.
Your feet should land underneath, not in front, of your body.
Landing: How to do it properly?
Hit the ground lightly.
Take-off: Spring off the ground
Land on midfoot area and roll onto your toes before pushing off.
How to breathe?
Did you know that you lose fat through breathing out? True. To elaborate, most of the body fat when burns gets converted into CO2 that we breathe out. If you are looking to lose weight, reduce body fat, then breathing the right way will increase your chances of weight loss significantly.
One way most runners do it is to follow the 3 by 2 rule. This means that you inhale in your first three steps, and exhale in the next two and repeat. This might sound difficult to follow at first, but as you keep on it, it becomes a habit and comes naturally to you.
So, put on your Running shoes and dart away. It would lift your mood, raise your spirits and whats more, it allows you quality time to spend with yourself and provides scope for self discovery. All this, plus burning fat and keeping you fit.
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