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How to start running from scratch
Running is one of the simplest forms of exercise you can do to stay fit. All you need to do is tie
the lace of your shoe and get running. This article will explain you about what a beginner should know before starting running from scratch.
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Beginners as well as seasoned runners are always in doubt about their running biomechanics; like am I landing my feet properly? Is my arm action correct? Here's a ready-reckoner that shall help you to run like a professional.
1 LandingLanding or foot strike is very vital. An improper foot strike not only causes discomfort, but can also lead to injury. Hence, it is necessary for runners to know that distance runners should aim at a mid-foot strike, that is, not landing on your heels nor toes but the middle part of your feet, wherein the outer part will touch the surface first, then the toes and the heel. The heel will just touch and go. To avoid confusion, runners should just focus on the mid-part of their feet striking the ground first.
2 Torso and postureRunners should try having a straight posture. They should try running as tall as possible by keeping their supporting leg straight. The leaning for a runner in order to provide forward momentum should be linear from head to toe and no flexion at hip, which instead of propelling the center of mass forward, pushes it backwards. Head and neck should be still, with eyes and view focused as further down as possible.
3 ArmsYour arms should be close to your hips; roughly around 90 degrees, propelling to and fro and not up and down. The arm movement should be across the body but not crossing the mid-line.
4 BreathingThere is this big myth among runners that you should not breathe through your mouth. Also runners wonder what is the right pattern for breathing during running activity. Well, the answer for all this is to keep it simple. Breathing during running is an involuntary exercise. Breathe normally, trying to inhale deeply and exhale time and again. Runners should breathe through their mouth and not just nose because the nasal passage has its own limitations in supplying oxygen to the running muscles. Hence, in order to cater to the huge oxygen demands, it is necessary to breathe in through the mouth.
Myths about running
Running is one of the simplest forms of exercise you can do to stay fit. All you need to do is tie the lace of your shoe and get running. However, there are lots of common myths about running which we would like to address here.
1 I am too old to run - Fauja Singh at 101 yrs is a regular at the London Marathon. Runners in the age bracket of 60, 70 and even 80 participate in full marathons all over the globe. However, beginners need to start slow with the walk-jog approach.
2 Running in the rain / cold will make you sick - If you warm-up and stretch properly and start your run slowly, you will enjoy running in the rains or in the cold. However, after a workout, you should change the T-shirt and pat your head dry.
3 Not fit enough for running - Coaches and runners have been witness to how a slow and systematic running programme like the walk-jog routine does a dramatic change to the most unfit and reluctant of runners.
4 You are too slow to be a runner - Running is a free flow activity. We ourselves start comparing and term ourselves slow. However, your definition of slow changes again and again as you grow fitter.
5 No time to run - It is always better to plan long-term, but if you are not confident of your long-term plans on running, you can take it on a daily basis. Just 3-4 sessions a week is good enough to improve your fitness.
6 Irregularity for a few days will affect my fitness - Even a week off from training will not affect your fitness much. However, you need to start your running routine very slowly like walk-jog or slow pace. You will be back to running soon.
7 Running at top speed only increases your running fitness - Running at top speed only increases your risk of injury. This is especially true if you try to run fast and all out at the end of the run when you are tired and your running form has deteriorated. Hence, the likelihood of injury-inducing misstep.
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