Learning to run

Running seems like it would be a simple sport where you put one foot in front of the other, but it is slightly more complicated than that. There are also many false conceptions about running, and I know people who think it is a sport they could never do. Running has been a passion of mine for many years. I started running in college, and I coached cross-country for thirteen years. I have run quite a few races including 16 ultra-marathons (A race longer than 26.2) Let me give you a few tips that have worked for me.

Before you start any fitness program, check with your healthcare provider that you are clear to participate. It is also a good idea to go to your local running shoe store and talk about good shoes.

 Keep your shoulders relaxed and focus on breathing. It is very common for beginning runners to tense up their shoulders. This will result in painful cramping in the shoulders. Run with the body completely relaxed. This will also help to avoid some injuries since a loose body reacts to certain situations better than a tense, rigid one. New runners will sometimes hold their breath because they are so focused on running. Focus on regular breathing in and out until it becomes second nature.

The feet should follow a straight line. This will help to keep your body aligned. Runners who point their feet to their sides often end up with hip and knee problems.

Lean into hills with short strides and control running downhill. Shortening your stride and leaning into the hill will make it easier to get up it faster. Hill running also requires some mental training. Remember that it is only a hill. Have some mental boosters ready to repeat as you ascend. An example would be “I will not stop, you cannot defeat me, I will conquer this” It is surprising how well this works. When going downhill, control the way your feet impact the ground. Many runners slam their feet down with each step and end up with shin splints. Lean forward into the hill and run through it.

Do a variety of different types of runs. Do some long slow runs because you must build a base of miles in order to run well. A long slow run also is a great way to ease out the kinks and unwind.   We say that we are doing LSD (long slow distance) the runner’s drug. Run some hills.
Hills not only make you faster and stronger, but hill work also helps you with technique. It also prepares you mentally for a hilly course. Do some speed work because the only way to get faster is to run faster. Speedwork is also a great way to learn how to pace yourself. 

Run softly.  Pay attention to how hard your feet hit the ground. If you can lessen the impact when you run, you have less chance of injury.

Drink plenty of fluids and eat a variety of food.  Most of us do not drink enough fluid even when we are not exercising, and a deficiency of fluids can make us sluggish. When we are running, we lose fluids and need to replace them. The best way to avoid dehydration is to drink a little all day. You know you are drinking enough if when you go to the bathroom your urine is clear. Do not follow the fad of the day whether it is a high protein or low carbohydrates. Eat a variety of healthy foods.

Understand the mental aspect of running. There are several things that will benefit you mentally. You have to be confident that you will do your best. You have to work on a positive attitude and practice positive self-talk. Play games when you run like counting how many runners you pass. Never go out with a defeatist attitude, it will slow you down much faster than shin splints. Set goals and decide how you will meet them.

Talk to veteran runners and ask for advice. There are also some great running groups on social media and it should be easy to find local running groups as well.