Anybody here run?

[courtly21]

Basically what the title says... If you do, and you're good at it, got any tips/ As far as breathing and form.. etc... I've been running but I'd like to get better. Help?

[kyle1867]

i guess just dont stomp, and try to breathe normally. i dont run but that would make sense

[weakguy]

yea i suck at running, it seems like i don't make any progress...

[Hudson77]

Try to stay relaxed. Don't tense up your muscles, it makes it easier and you'll probably run faster.

[tinyman5000]

what are you eating before you run

[-Youngn-]

Breath in your nose, out your mouth....

Lenghten your stride, try to lift your knee up a few inches and push off with your foot....

Relax and fight through that first pain, it will go away....


p.s. yea I run quite a bit

[ruga buga]

run? long distance, sprint, jog casually....

[fightclub06488]

Originally Posted by -Youngn-

Breath in your nose, out your mouth....

Lenghten your stride, try to lift your knee up a few inches and push off with your foot....

Relax and fight through that first pain, it will go away....


p.s. yea I run quite a bit

x2 good advice there

[courtly21]

Originally Posted by kyle1867

i guess just dont stomp, and try to breathe normally. i dont run but that would make sense

haha. funny.

Originally Posted by Hudson77

Try to stay relaxed. Don't tense up your muscles, it makes it easier and you'll probably run faster.

ok, i'll remember that.

Originally Posted by tinyman5000

what are you eating before you run

umm.. it kinda depends. what SHOULD i be eating before I run? I usually wait an hour or two after I eat to run, so I don't get cramps.

Originally Posted by -Youngn-

Breath in your nose, out your mouth....

Lenghten your stride, try to lift your knee up a few inches and push off with your foot....

Relax and fight through that first pain, it will go away....



p.s. yea I run quite a bit

Ok, good.. I've been breathing in through my nose and out my mouth... glad I'm doing it right.

[Creekwood08]

ive always heard you should run more with your heels instead of your toes. iv got a bad habit of just running on my toes

[courtly21]

Originally Posted by Creekwood08

ive always heard you should run more with your heels instead of your toes. iv got a bad habit of just running on my toes

you run on your toes? that sounds.. rather painful.

[Scotty-Boy]

No i dont run but im tired becos girl youv been runnin through my mind . Your gawjus...

[Fringe!]

http://www.momentumsports.co.uk/TtRunTechnique.asp

Common Running Technique Problems
When runners use poor technique this results in two problems:-

Running at a slower pace

Increased risk of injury

There are a variety of things that runners will do that cause one of the two problems above, here we try to address some of the common ones that stop runners running properly.

Heel Striking - This acts as a braking action to your running as you will be striking in front of your centre of gravity. You then have to work on getting your weight back over this rather than using the "claw back" momentum of your foot to propel you forwards. It also increased the stress on joints as you will tend to land heavily as you do this.

Leaning Backwards - Ideally, your whole body leans slightly forwards (not bending at the waist), if you don't you again brake your action and put strain on your lower back.

Lateral Arms - Your arms should swing through in the direction you are travelling, not across your body. If there is excessive lateral movement you will be twisting your whole body, through your shoulders and causing problems for your joints. The height at the front and back of the arm swing will depend on the speed you are running.

For sprinting, you should bring your arms up to about chin height at the front and so your upper arm is almost parallel with the ground at the back. The angle of your lower to upper arm should be around 90 degrees (just less at the front and just more at the back). For longer distances the range of movement is simply, again decreased, with the emphasis being on relaxation and balance, as opposed to drive.

Sitting as you run - If your hips are not held high enough you will tend not to extend your stride as you should. Also, it is harder to get significant knee lift and you'll probably run fairly flat footed, relying primarily on the strength in your quadriceps and not using hamstrings and calves to their full ability.

Pendulum Legs - This is where you don't lift your feet far off the floor as you don't use your hamstrings much initially. This makes knee lift virtually impossible, resulting in a short stride length and in the later part of the action as your leg is relatively straight, you will actually put more stress on your hamstrings.

This is not meant to be a lesson in physiology, but more some practical advice for runners to help them improve their running - hence some of the terminology may be a little loose for the more scientific reader.



Head
The head should be erect, with eyes focused forward to a point on the ground about 20 to 30 metres away

Shoulders
The shoulders should be square and level. Do not round your shoulders or swing them forwards or backwards

Arms
Arms should be swinging freely but in a general forwards/backwards motion (in a tight figure of eight), not a circle or a straight line. Elbows should be bent approximately 90 degrees with forearms remaining roughly parallel to the ground

Hands
Hands are held in a relaxed fist with the thumb resting on the forefinger

Torso
The torso should be erect, with chest up and plenty of room for the diaphragm to move for proper breathing actions. Do not lean forwards, backwards or slouch, as all of these posture deviations can place a lot of stress on the lower back, interfering with proper running mechanics and possibly causing lower back injury

Hips
The hips should be square and level with no sideways movement

Legs
The leg action should be relaxed, with pendular movements and moderate knee lift

Feet
The feet should be pointed straight ahead and land directly under the hips

Heres something to try to help with your techinque!

Marching drill
The marching drill provides an excellent starting point for beginners who wish to focus on the basics of running technique. Marching is performed slowly at first, but progresses in speed as your balance and stability improve. This drill allows you to focus on maintaining an upright posture, co-ordinating the movement of your arms and legs and stabilising your movement.

Begin by walking slowly forward on the balls of your feet, making sure your heels do not touch the ground during this exercise. Use small steps, approximately 12 to 18 inches (30-46cm) in length
Raise your right knee to hip level (so that your thigh is parallel to the ground) on each stride. Your right ankle should be directly under or slightly behind your right knee, and your right foot should be 'cocked' (toes pointing upwards)
As your body passes over the left foot during the stride, rise on the toes of the left foot and extend the left knee. Hold your chin and trunk upright (think "run tall") and swing your arms slowly in rhythm with the marching stride.
Repeat this action, raising the right knee to hip level with the left leg moving through a normal walking stride, for 50 metres. Repeat the drill with your left knee rising and the right knee moving through a normal walking stride.
Remember that this is a technique drill, so focus on proper posture, limb movement and whole body balance, and perform the drill in a slow and controlled way. After you have performed the drill with each leg marching separately, combine the marching action to incorporate both legs. This drill emphasises a driving knee lift, upright posture and a co-ordinated arm swing, all essential components of proper running technique.

[Shubbard1821]

well in terms of getting better do you mean more challenging? I would suggest a mile and a half or more at an incline. For example a hill of some sort if you can or if you have a machine just set it to your perfered incline. After you build a certain amount of endurence from that, try sprints at the same incline. Also what these other guys have said about through the nose out the mouth. Hope that helps

[-Youngn-]

Originally Posted by courtly21

you run on your toes? that sounds.. rather painful.

You should land on your heel and roll onto your toes....

[courtly21]

Originally Posted by Fringe!

http://www.momentumsports.co.uk/TtRunTechnique.asp




Heres something to try to help with your techinque!

ahh thanks. that looks very hepful :]

Originally Posted by Scotty-Boy

No i dont run but im tired becos girl youv been runnin through my mind . Your gawjus...

none of that, now...

Originally Posted by Shubbard1821

well in terms of getting better do you mean more challenging? I would suggest a mile and a half or more at an incline. For example a hill of some sort if you can or if you have a machine just set it to your perfered incline. After you build a certain amount of endurence from that, try sprints at the same incline. Also what these other guys have said about through the nose out the mouth. Hope that helps

by better i mean i want running to be easier.. which i know takes practice. and i'd really like to be able to run like.. 10 miles.. work on my endurance.

[Chris_724]

I've tried triathlon training. The key is obviously running as much as possible, its the best way to get better. I did a ton of core exercises, ate healthy, and STRETCHED. Stretching is very important. I also took deep breaths as I ran. It increased my lung capacity a lot. I also did hack squats among other leg exercises for my hamstrings and quads. When I got into it at first doing all those things like diet, core strength, stretching, and the hack squats my one mile time went from 6:45 to 5:35 in about two months.

Theres a lot of other things you can do though. If you run at low altitudes try going to higher altitudes and running. I was just never that dedication.

[catsonfire]

Running is nothing tricky.

Have food in you, for energy. Pref. carbohydrates but just make sure you don't eat too much its easy to add weight using them. Besides that, in through your nose out through your mouth.

Running is the ultimate test of endurance and dedication. Theres no better way to test mental perseverance through pain then long distance runnings. Your body can keep going, you could probaly run 10 miles if you wanted to but your mind always is what makes you quit (Aside from the rare cramps/joint pains/etc).

A multivitamin would be ideal to increase endurance too. Also, remain hydrated. Make sure you drink more water after your workout as well because you sweat some off during the workout.

If you want to go hardcore, many people have faith in Creatine, a supplement which is supposed to provide ATP for your body (energy).. I personally dont have any faith in it at all and have used many kids. I wouldnt recommend it but if your looking to go all out go for it. Creatine Mono is very affordable too.

Theres your basics, now hit delete thread.

[courtly21]

Originally Posted by Chris_724

I've tried triathlon training. The key is obviously running as much as possible, its the best way to get better. I did a ton of core exercises, ate healthy, and STRETCHED. Stretching is very important. I also took deep breaths as I ran. It increased my lung capacity a lot. I also did hack squats among other leg exercises for my hamstrings and quads. When I got into it at first doing all those things like diet, core strength, stretching, and the hack squats my one mile time went from 6:45 to 5:35 in about two months.

Theres a lot of other things you can do though. If you run at low altitudes try going to higher altitudes and running. I was just never that dedication.

Thanks! I have a question - do you prefer to run in the mornings or later in the day?

[Cser]

I hate running. Shin splints for the loss.

[Hudson77]

Originally Posted by -Youngn-

You should land on your heel and roll onto your toes....

I'm going to disagree with you. I run on the balls of my feet. And almost all elite runners do too.

Here's an explanation. http://news.bbc.co.uk/sport1/hi/heal...ss/4286146.stm

If you want to run fast running on the balls of your feet is the way to go.

[ruga buga]

Originally Posted by courtly21

Thanks! I have a question - do you prefer to run in the mornings or later in the day?

morning. fresher and more alive. ( morning person )

[courtly21]

Originally Posted by ruga buga

morning. fresher and more alive. ( morning person )

I'm also a morning person but for some reason can't get myself to run in the morning... Working on that..

[Shnprince]

I'm going to disagree with you. I run on the balls of my feet. And almost all elite runners do too.

Here's an explanation. http://news.bbc.co.uk/sport1/hi/heal...ss/4286146.stm

If you want to run fast running on the balls of your feet is the way to go.




x2

[courtly21]

Originally Posted by Shnprince

I'm going to disagree with you. I run on the balls of my feet. And almost all elite runners do too.

Here's an explanation. http://news.bbc.co.uk/sport1/hi/heal...ss/4286146.stm

If you want to run fast running on the balls of your feet is the way to go.




x2

k thanks

[Chris_724]

Originally Posted by courtly21

Thanks! I have a question - do you prefer to run in the mornings or later in the day?

I ran later in the day simply because I am not a morning person. I had fine results, but I never had enough time to be successful. I will hopefully get back into it soon, but I have the time. A dedicated runner runs in the morning and does strength training in the afternoon.(At least my friends that race do). Now thats not saying wake up strap on the running shoes and go run. You need complex carbs and some proteins before training especially if your goal is to become a better runner. Do a short warm up and stretch stretch stretch. The stretching part is important as it increases blood flow and makes injury less likely. Never stretch a cold muscle.

If your goal is running, run before weight training. Simply because that is what you want to put your energy towards. Just like a body builder weight trains before cardio. Runners run before lifting.

And those who say you can run forever are wrong. Its similar to weight lifting.
And hydration is important to flush lactic acid out of the legs.
Also a good multi is important. Castonfire was right about that part.

[Glaxius]

Originally Posted by catsonfire

A multivitamin would be ideal to increase endurance too.

If you want to go hardcore, many people have faith in Creatine, a supplement which is supposed to provide ATP for your body (energy).. I personally dont have any faith in it at all and have used many kids. I wouldnt recommend it but if your looking to go all out go for it. Creatine Mono is very affordable too.

Theres your basics, now hit delete thread.

lol at the multivitamin comment..

It's been shown that creatine enhances performance of anaerobic exercises.... but aerobic exercises such as running? i dont know.

[courtly21]

Originally Posted by Chris_724

I ran later in the day simply because I am not a morning person. I had fine results, but I never had enough time to be successful. I will hopefully get back into it soon, but I have the time. A dedicated runner runs in the morning and does strength training in the afternoon.(At least my friends that race do). Now thats not saying wake up strap on the running shoes and go run. You need complex carbs and some proteins before training especially if your goal is to become a better runner. Do a short warm up and stretch stretch stretch. The stretching part is important as it increases blood flow and makes injury less likely. Never stretch a cold muscle.

If your goal is running, run before weight training. Simply because that is what you want to put your energy towards. Just like a body builder weight trains before cardio. Runners run before lifting.

And those who say you can run forever are wrong. Its similar to weight lifting.
And hydration is important to flush lactic acid out of the legs.
Also a good multi is important. Castonfire was right about that part.

Thank you. Good stuff to know. Thanks every for you advice, I'm headed out to work in the barn. bye!

[Hudson77]

Glaxius here's a study that shows there isn't any effects of creatine on runners.

http://www.pponline.co.uk/encyc/does...-runners-35865

[nelsong6969]

i didnt know running could be so technical