Training Tips for First Time Runners

You think that running would be easy. After all, we’ve been doing it our whole lives. But when it comes to running for exercise, or even competitively, it’s important to learn the proper technique. That way you’ll be able to run more efficiently and dramatically lower your risk of injury. Here are nine key tips to help newbie runners get on top of their running technique.

1. Run Tall
When you are running, you don’t want to be in a stooped over position. This will place undue stress on the spine and may cause you to fall forward. Rather, you should run in an upright, tall position. Your upper body should ideally have a slight forward lean and your arms should move naturally like a piston at your sides as you run.

2. Learn to Toe Off
There are four phases to the running action:

·       The toe off
·       The swing
·       The strike
·       The support

Everything starts with the toe off and this begins when your front knee drives forward. At the same time, the back foot moves off the ground. Avoid the tendency to lean forward during the toe off. Think about leading from the ankle as opposed to the hip and you will find that your stride angle will be wider.

3. The Swing
The swing is the name given to the period of time when both legs are off the ground as you swing through ready for your foot to strike the ground. The key here is to bring the rear leg through in a natural cycle. As far as the upper body goes, your arms should be bent at right angles with the movement initiating from the shoulder.

4. The Strike
When your front foot comes down to the ground it should, ideally, be in a position just in front of your body. Your rear foot first needs to be as flat as possible when it comes down to the ground. Experienced runners have their own preference as to what part of the front foot connects with the ground first. Many of them go with a midfoot initial strike while others land with the heel first. This will be a matter of experimentation for you. Just remember that you want your landing to be as soft as possible. The worst thing you can do is to slam your foot into the surface. This will expend way too much energy and could lead to shin splints.

5. The Support
The support is the name given to what happens in the second after your feet strike the ground. You want the arch of your front foot to flatten and against the ground. This is the best way to preserve energy and prepare for the next phase of the running action.

6. Freely Move Your Arms
Quite a few novice runners keep their arms tightly bunched up around the chest. Avoid this tendency as it will lead to tension in the upper body. Allow your arms to pump naturally and keep your shoulders relaxed.

7. Don’t Twist Your Upper Body
In contrast to those who run with a tight arm movement are those who over exaggerate with their arms while running. This is another thing to avoid, as it is can lead to your torso twisting, which could lead to flow on hip problems. This type of exaggerated movement also wastes a lot of energy without adding to your distance or speed.

8. Don’t Bounce
You sometimes see new runners take on a bouncing type action. This is another colossal waste of energy. You can avoid it by not driving your knees up too much when you stride.

9. Avoid Pronation Issues
Over pronation occurs when the striking foot caves slightly inward. Over time, this can cause problems with your knee and your hips. In contrast, under pronation is when the foot caves slightly outward on impact. If you become an under pronator, too much stress will be put on your knee. To avoid being either an under or an over pronator you want the pressure of your body to be evenly distributed throughout the sole of your foot.

Key Running Technique Points:

• Maintain an upright running position

• Look up as you run

• Maintain a tight core

• Relax your shoulders and move your arms freely

• Evenly distribute the impact of foot strike through the sole of your foot