let runners start talking about improving running economy, correct running form or their favorite fuel before and after running. You may never hear the end. Every athlete has the right to enjoy their rituals and superstitions, but at one point, you just need simple, direct advice on how to run better, stronger, faster. The best start is to improve your condition. Continue to read the top 20 tips from personal trainers, running coaches, and experts on what to do before, during, and after a run.
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1. Doing gait analysis
enables the coach to tell you exactly what you did wrong (or right) and how to correct or improve it, which is particularly useful for beginners. " Before you start your running program, I recommend that runners do gait analysis, "said Dr. Harry Pino, a sports physiologist at the sports performance center at New York University's langong medical center. This can be as simple as having the local shoe store staff watch you walk or jog, or as advanced as hiring a running coach for a training session. There are also running centers and research facilities, such as one of Pinault's for New York University, which will conduct such an analysis. The analysis will give you an overall picture of running mechanics, including foot strike, stride, rhythm, vertical displacement and general body mechanics. Then you can improve your skills and focus on one thing at a time. Credit: lizno / iStock
2. Shake it out
from time to time, everyone will feel nervous before running or racing, but worry too much will make you nervous, and then cause you to consume extra energy. So before you start running, relax. So try Claire Shorenstein, RD, a certified running coach at the American road running club. "
" shake out your arm, do a few shoulder rotations to release any tension, and then practice a few arm swings. The hands should be relaxed, elbows fairly close to the torso, and then pushed directly back. " This sport can not only help your body relax, let your body run without pressure, but also bring some fun to running. Running must be fun.
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3. Dynamic warm up
like any other exercise, you never want to get caught in running cold. Start with a dynamic warm-up and aim for the most concentrated muscles in your run. " "There are a few great pre run techniques to ensure you are at your best," says certified personal trainer Gareth field. "
" let the gluteus begin to move in a short time of lifting; let your core stabilizing muscles start to move with empty belly drum when holding the plank or doing push ups; "let your latissimus dorsi shoot in the way of pull up or rowing; to make sure your chin is blocked, your mouth should be full of water when you start running," he said. It ensures correct neck articulation, which is an extra bonus because if you stick out your chin while drinking water, you will suffocate. "
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4. It's OK to ask your form
to talk to yourself before and during a run. In fact, running coach Claire Shorenstein suggested it. " Before and during your run, check yourself: what's your posture like? Are you upright or inclined to lean forward or backward? Are your neck and shoulders relaxed or tense? How is your arm swinging? Do you clench your fist and keep your arms close to or away from your body? Are you hitting your heels or hitting the ground in the middle? These are all good questions you should ask yourself. "Start with a comprehensive assessment of your body position and work from head to toe to ensure that every part of your body is aligned correctly.
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5. Keep your body stacked
starting with your full body assessment, it's important to keep your body straight from toes to head, even if you're tired. " When running, many people, from beginners to fast runners, tend to lean forward when tired, hunchback and bad posture, "said Suzanne C. Fuchs, an expert in foot medicine and sports medicine. To prevent this, she says, focus on keeping her shoulders back and head up. Think about it: go up a little bit. " Put your arms on both sides of your body and try not to cross them in front of you. The upper body is folded over the lower body with even strides. "
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6. It seems obvious to build the right breathing
but when many runners start to feel tired, the right breathing skills are often the first thing to do. But your breathing can significantly affect your running performance. " "The way you run affects how your muscles react and even how you breathe," said exercise physiologist Harry Pinot. When you start exercising, if you have problems breathing, expand the abdominal wall as you inhale. When exhaling, exhale completely and compress. You'll see the stomach come out and in. "This technology will allow your body to get the maximum amount of air while removing all waste from your exhalation.
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7. Strengthen gluteus maximus
your gluteus maximus is really the power of your running, but many times runners rely on quadriceps or calves to push them forward. " Runners should try to activate the medial gluteus maximus, not the lateral gluteus maximus. If you're tired or you've changed the length of the tension, it's possible to get exercise from the auxiliary muscles, which is the cause of a lot of back pain and belt syndrome. "So if you start to feel slow or tired, ask where your strength comes from. If you come from anywhere other than the gluteus maximus, turn your attention there.
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8. Protect your knees
usually when a runner exits with a knee injury, it's because they don't land and push properly (or their hips are weak - see the next slide). " When exercising, your knees need to bend slightly to absorb the vibration, "said exercise physiologist Harry Pino. Then, when you push away, your knees will stretch. You want that leg to be long. Push.Push on and push you to the next step. " But take care of your knees and they'll go over the track or the treadmill. Pino recommends strengthening the hip, knee and ankle joints, and incorporating exercise training into running programs to achieve good ankle flexibility and knee extension. : H3> 9. Keep hips neutral
in running, hips are one of the most important considerations. Where are your hips, the rest of your body follows. In addition, if your gluteus and gluteus maximus are weak, other parts of your lower body are more vulnerable. "When you're running, you have to keep your hips level and forward," said running coach Claire schonstein. "
" focus on your pelvis: be neutral, it's like a bucket of water, you don't want to spill it. " Your posture should be right, but relax. It's where a strong core becomes important, especially in long runs, to maintain good posture. "
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10. Use your core
if you don't have a strong core, you can't stabilize your hips. In addition to keeping your torso upright (which is important for the economy of breathing), your mid and lower abdomen also helps keep your hips level. " "Make sure you pull your navel toward your spine," said personal trainer Gareth field. The research shows that it can increase the electrical activity of the core stability system by 30% and help the proper transmission of force on the power chain. "
however, this is not only to support the abdominal and back muscles, but also to inhale into the abdomen. Strengthening the strength of both sides of the trunk and keeping it in contact can prevent the pelvis from leaning forward, causing stress in the lower back, or moving forward, causing the lower body to lose alignment, and causing the risk of hip injury.
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11. Relaxation of arms
running is mainly lower body activity. So, while your arm does help you keep your momentum going, a quick, vigorous swing won't make you run faster. In fact, too much arm movement wastes the energy you should spend on your legs. "
" keep your arms bent about 90 degrees, keep your shoulders relaxed and press them down with strong back and core muscles, "said running coach Alison Phillips. Let the arms move back and forth naturally. Do not raise or lower the pump boom or swing the boom left and right. Relax your hands. Don't clench. "Let go of the tension in the arms to relax the whole upper body.
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12. Let go of the tension on your face. Yes, the game face is real. While your race photo may not fit on the cover of the magazine, relaxing your facial muscles can save energy and help your whole body relax. " Relax your facial expressions, especially your lips, which can cause your shoulders and elbows to tighten, "said exercise physiologist Harry Pinot. Take Kenya for example. Your shoulders and diaphragm will fall and your vital capacity will increase. "That doesn't mean you can't smile (you're happy, remember?) But there's no expression that's much better than looking nervous, nervous or even mean. Shorten your stride
you may think that a longer stride equals a longer distance, so a faster pace, but experienced runners know that's not the case. " My university professor of biomechanics published a study last year that looked at a simple running technique: get up early and get your feet closer to your hips when you lift them, "said Henry Halse, certified personal trainer at CSCs. Studies have shown that shorter strides reduce the risk of tibial splints and anterior chamber syndrome, as well as hip and knee injuries. "Shortening the stride also means that your feet will fall more naturally under your hips rather than overstepping, which can lead to belt damage.
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14. Increasing your tempo
shortening your stride means you can increase your tempo while maintaining relatively the same energy. " Increasing your tempo will also improve your efficiency by calculating your right foot hit "land in a minute, then double," said Lee Pickering, a personal trainer at DW fitness center. "This helps you improve your efficiency because the longer your foot stays on the floor, the more energy your body needs to provide to push you forward. Increase your rhythm to conserve your energy. " To improve your rhythm (and speed), mix intervals in your training, alternating between sprinting and jogging. No matter what speed, your rhythm should be fast and your stride should be short.
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15. Run like a child, because running should be fun and no one can get clues from it better than a child. " Children are born runners. "It's a good example (to a great extent) that we're born to run," said running coach Alison Phillips. One. The children are brisk. It seems that sometimes they don't even touch the ground, just slip across it. 2. When children are running, even when they are in the sprint and the most difficult time, their upper body is relaxed but strong. Three. The children looked up and out as they ran. They have an external focus, literally and figuratively. Four. Most of all, the children run with a smile. They run happily, find fun and play with friends. "
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16. Forget to follow and hit middle
there's a lot of debate about which part of your foot should touch the ground first. But exercise physiologist Harry Pinot said the best foot strike position depends on your physiology and previous training. " "Research shows that heel impact itself is not that bad," he said. The angle of your foot is a matter of heel impact - your toes are too high and point to the sky. "Straightening your feet uses less energy, reduces ankle pressure, and improves your running economy.
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17. Note that no matter which part of your foot first touches the sidewalk, it's important that your foot touch the other parts of your body properly aligned. " Running coach Claire schonsteinE Shorenstein) said: "your feet should fall directly on the ground below your torso. You should avoid hitting your feet in front of your body, because the body must catch up with that leg, which is not so effective. You can go into running mode, with one leg standing, the other bending and lifting, and then jump / switch to the other quickly as if you were jogging. Start slowly, each leg for a few seconds, then gradually accelerate. Pay attention to the landing of the foot, keep the posture and pelvis neutral, relax the neck and shoulders, and swing the arms well. Strengthening hip and gluteus maximus is a good aerobic exercise, but it will damage the muscle system, which is why runners must carry out strength training. Focus on strengthening the lower body of the hips and hips. There are other benefits to strengthening these muscles, says Taylor Moore, a body therapist and former university cross-country coach, that can help you avoid the trendrenburg gait, which occurs when you stand on one leg and your hips are relatively down. " Running like this will lead to injury and slow down. " To correct this, Moore recommends running in front of a mirror or photographing your run to see if your other hip drops while standing on one leg. He also recommends six exercises to strengthen the gluteus medius: lateral hip rotation (clamshell), lateral hip abduction, bridging, standing hip lift leg extension, lunge and standing single leg partial squat. One of the most overlooked keys to checking your body
to becoming a better runner (or a better athlete) is listening to your body. Although it's important to challenge your body and make it stronger, sometimes you need to relax. "In addition to normal muscle soreness, pain and pain are the way your body tells you something is wrong," said running coach Claire Shorenstein. Will one part of your body hurt more than the other? This may be a sign of weakness in one part of the body and / or the part of the body that needs exercise. " For example, if you have a knee injury, you may need to exercise your hips. Or if you have injuries to your arms and shoulders, you want to relax as your arms swing.
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20. Review of "game video"
any excellent athlete will review his performance and constantly find ways to improve. "Having a running partner or coach take a picture of a slow motion run so you can better determine what needs to be done," said running coach Claire schoenstein. "Although you may think your running posture is perfect, the video won't lie, seeing the visual representation of your running posture and knowing how you feel during the run will help you. Improve your run in the future. " Continue to perform the above form checks throughout the run, especially later in the run, when you feel tired and your form may be damaged, "shawstein said.