Improve Your Run – the Do’s and Don’ts of Running

by Gabriella Patel on September 10, 2015

Running is an affordable and convenient way to exercise. Not only can you lose weight, most beginners lose nearly a pound a week, but you will feel better–physically, mentally, and emotionally! Studies have shown the health benefits to be enormous, reducing the likelihood of everything from the common cold to cancer. Learn the do’s and don’ts of running to keep you healthy and pain free!

 

Tone CalvesRunning Do’s

 

Avoid the “terrible too’s”

Many running injuries result from overtraining: too intense, too much, too soon. It’s important to go easy when adding mileage or intensity to your training.

 

Follow the 10 percent rule.

Do not increase your weekly mileage by more than 10% each week. By building up slowly, you can avoid injury. The body needs time to adapt from training changes and jumps in mileage or intensity. Muscles and joints need recovery time.

 

Be the Tortoise, not the Hare.

Increase your weekly and monthly running totals gradually. Use the 10-percent rule as a general guideline, but listen to your body. A five-percent or three-percent increase might be more appropriate for you.

 

Land on the ball of the foot

Adjust your step to avoid that initial heel strike and aim to land on the middle of your foot bringing your feet underneath you as you run.

 

Wear the right shoes

Be sure that your shoes aren’t worn out and that you have the right shoes for your feet and running style. The wrong shoe can actually cause pain and injury. Specialty running shops can properly fit you with running shoes. Ideally, running shoes should be replaced every 350-500 miles.

 

Remember to stretch

A regular stretching program can go a long way toward injury prevention. Always remember to stretch after your run.

 

Develop a running pattern and rhythm

This will take some time and practice. Finding your rhythm of breathing will be easier as your cardiovascular strength and endurance increases. Find a pace that your breathing can keep up with, as this improves, so will your runs.

 

Shorten you stride

A shorten stride results in less up and down bouncing and improved posture, resulting in less running related injuries.

 

Slow and steady wins the race

Plan early for a race. Make a running schedule that increases steadily and gradually up to race day. Give your body a chance to catch up with proper tissue healing. Remember the 10 percent (or less) rule!

 

Running Don’ts

 

Avoid long strides

Covering more ground promotes the heel first pattern of running. This results in a stopping motion that results in impact that the body absorbs, this can result in injury.

 

Don’t Run as Hard As You Can

Slow down to run farther and gradually build speed. Train smarter, not harder, as your body adapts, you’ll be able to run more comfortably.

 

Don’t push yourself too quickly

Build your run one block, or one minute at a time. Allow yourself to walk or slow down between running intervals so your body can recover.

Gabriella Patel

Gabriella Patel

Health Contributor at Creative Bioscience
I grew up in a family who has a long history in natural supplements. I've always found such a greater level of health and well being because of the choices I've made to seek natural and organic products. I've taken a lot of my knowledge now to be able to help others make the right decisions to achieve a higher level of wellness. From what I've seen most of where the problems come from is what we put in our bodies, and what we're not. I hope to shed some light on many issues we all face. Subscribe to my work Gabriella's favorite product is Detox Diet 1234
Gabriella Patel

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