7 pro tips on how to run properly, even if you’re a complete beginner

You’re either a runner or you’re not. This was my belief for a long time until one day I committed myself to the cause and learned how to become a runner, albeit slowly. The biggest lesson I learned as I gradually increased the amount of time I ran (and decreased the amount of time I spent walking) three times a week was that even those who naturally run like a gazelle sometimes coast Oh, and you don’t have to be built like a bean pole to get around the streets. As the weather starts to warm up, inspired by the month of May to put on your running shoes and hit the pavement, we spoke to Nike Well Collective physiotherapist and running coach Manni Ovola to find out about his tips on how to run successfully.

Why running is good for us

In addition to being great for cardiovascular and bone health and weight management, the most important thing to know about running is that it can be great for your mental well-being. Yes, those first 10 minutes can sometimes feel like a muscle drain, but as Ovola explains, it’s worth it. It’s a nice sport because you can enjoy the solitude and quickly go into a flow state, which helps you focus, he tells me. Being outdoors also helps boost our happy hormones.

Ovola also talks about getting a mental and physical unlock when running, which I think really describes famous runners, this is as good as it sounds. It’s also worth adding that running regularly is also good for self-confidence, anxiety, depression and just about every other mental illness you can shake a stick at.

7 Best Running Tips

Frequency over volume

One of the most important tips that Ovola shares is to understand the importance of frequency over volume. Everyone talks about running a 5K, but you really want to run for 20 minutes, then 30 minutes, 35, then 40, and increase the frequency, he says, recommending thinking of it as an inverted pyramid that works up and then down from new . Start at the base of the pyramid, which is shorter time periods, and work your way up to longer periods. It’s different than running two or three 5Ks a week, because it’s the same distance each time that variability is so important. Focusing on a very different exposure to exercise is key to making sure we get stronger.

Every race is a sum of its parts

Running successfully is more than putting one foot in front of the other. How do you prepare for this race? What is the nutrition plan? Did you sleep that week? Are you running with friends or independently? he puts All of these things are very important, not just movement, but awareness, nutrition, and connection. So if you find it runs strong, it might be worth considering the items that support it.

Dynamic stretching

We’ve all been told to stretch before going for a run, but what kind of stretching is best? The scientific literature suggests that you can stretch before you run, and by doing so, you’ll make your muscles feel more comfortable. However, much of the research that was done on stretching before sports also showed that it reduces strength and power production, because it changes the way muscles and the nervous system interact, he explains. Instead of static stretching, make sure you do a dynamic movement and don’t hold the position for too long. You could try leg swings, inch worms, or side lunges, but just keep it moving.

Join a running club

One way to make going for a run easier is to join a club. Being part of a community can help motivate you to go out for a run in the first place, and then push you when you’re there. There are also more clubs around than ever before, of different levels. Connecting with other people helps transfer energy, says Ovola. You feel supported and like anything is possible.

Be sure to strength train

To build muscle. You can put on the fanciest trainers, but if you haven’t done the strength work, running and getting into that real flow state is difficult, says Ovola. Building your muscle strength increases your ability to run. One of the most important exercises you should incorporate into your routine are calf raises, either single-leg or weighted. Because? Your calf muscles produce about 60 percent of your vertical force, so they’re essential when running, Ovola says.

Other exercises to include are hip bridges, which are important for the hamstrings and glutes (both of which come into play when you run), and lunges. Anything that’s unilateral, where you only have to work one leg, like Bulgarian split squats, is key, says Ovola. What is it like to jump If you are a beginner, jump in place or horizontally. In addition to making running easier, strength work is important to avoid injury.

Listen to your body

One of the main things I learned when I started running was that most of us naturally try to run faster, even when it’s perfectly fine to keep jogging to build up our time and endurance while we’re moving. Ovola says that most of our runs should be easy and we should focus on our effort levels in relation to how we feel holistically. Slower runs in zone two help build our cardiovascular system and make us more efficient, as well as putting much less stress on our joints, legs and muscles. It’s a good idea to try to pace yourself and progress slowly: I recommend running with a perceived exertion rate of zero to three out of 10.

Consider your footwear

And one last thing to keep in mind: if you’re running a lot, your footwear is important. If you’ve had injuries like shin splints or anything to do with your foot, too much cushioning in your footwear can put a lot of pressure on your foot, so you might want to try a firmer cushioning, he recommends. If you have had any calf pain, you may not want to choose low profile shoes because this will require more of your calf muscles. And if you’ve had knee injuries, shoes with a high stack will put more strain on your knee, which could be uncomfortable.

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