For those of you who like to run, we recommend that you follow these simple but important steps to run correctly and efficiently: without back pain and protecting your joints, for as long as possible, to achieve the desired result and to be able to enjoy this beautiful sport.
Opt for simple equipment and suitable for running: special shoes which must be half a size bigger to give the foot lightness, made of textile material to allow ventilation, foam sole to be light and flexible for shock absorption, minimal seams especially on the inside, with smooth sole when the running surface is flat and with small ridges when running on rough terrain. Use tights or light sweatpants, and a blouse that allows perspiration, preferably not made of cotton. Beginners are advised that the sole of the shoes should be thicker but the difference between the front/back thickness should not be very large.
The order of correct options for the running surface is: turf with very soft straight earth, gravel, tartan or slag and lastly bitumen or cement, which is harder and over time can cause back and back pain. Running in gyms is different, it’s easier but the results aren’t as great either, turn to it when the weather doesn’t allow you to enjoy the benefits of running outdoors.
Before the actual run warm up, movements at the level of all joints, followed by a light run with exercises from the school of running: ankle play, skipping step, skipping step, running with knees to chest and heels when sitting.
Pay attention to body posture: the trunk is slightly tilted forward to maintain balance and protect the lumbar spine, the shoulders are pulled back, the gaze is directed forward and not towards the running surface, it also helps to keep the rhythm. Upper limbs swing back, arms by the body, elbows bent at 90 degrees, fists open, forearms will be at hip level not in front of torso. The ankles are kept as relaxed as possible, and the knees and heels will be semi-raised.
Running is done with small steps, and to increase speed the number of steps is increased, not their size. The rolling of the soles on the ground will be heel, sole, toe: landing on the heel, followed by the balance part on the sole and the propulsion part on the toes. Avoid extensive internal or external pronation (twisting) of the feet, to decrease the risk of meniscal injuries. When you want to increase the speed, the part of landing on the heel is cancelled, basically the landing is done on the soles and the propulsion on the tips.
Breathe normally, as it comes easily to you, both through your nose and through your mouth, when the weather permits. The important thing is to concentrate especially on the exhalation, trying to push the air out of the body as much and as strongly as possible through the contraction of the abdomen, which will later lead to the wide expansion of the lungs and a deep breath.
Hydrate well before and after training with natural juices and mineral water. Drink as little as possible while running. Avoid energy drinks that have no natural content.
Feed yourself with natural carbohydrates (fruits, whole grains and seeds) to increase energy, but also with proteins (meats, dairy, eggs, soy, mushrooms, broccoli, spinach, etc.) to increase muscle resistance to exercise.
Nutritional supplements are important for those aiming for more intense training: vitamin D3 for fixing calcium in the bones, and for vegans vitamin B12, because it is only found in animal protein.
The duration and frequency of running should increase over time, start with 30 minutes two to three times a week in the first month and then gradually increase to an hour a day, or an hour every other day.
Combine running with other sports: cycling to increase lower limb tone, martial arts, Yoga and Pilates to increase balance and coordination.
Leave the stretching exercises for the end of the training, when the muscles are warmed up.
Relaxation massage, lymphatic drainage or reflexogenic massage are forms of passive relaxation recommended for runners!
Do not run if you suffer from disc herniation, forms of inflammatory or degenerative joint rheumatism, high blood pressure or trauma to the lower limbs.
Physical Therapists: Felician & Hannemaria Strete