Runners high: What is all the hype?
Yes, it can be addictive, but all things considered, it is a healthy addiction. Running is a habit that can help you lose a few ell-bees, raise a few dollars for your favorite charity or just blow off some steam. Running is one of my addictions, but I want to share with you some tips on safety and avoiding injury.
1. Start slowly.
A great way to get started is to try the 6:1 or 5:2 method. Run for six minutes and walk for for minute, or run for five minutes and walk for two minutes. This allows the body to ease into the impact of running or jogging. Avoid adding more than a half mile a week, so your body can get used to the motion of running and injury is avoided.
2. Relax.
How can I relax while huffing and puffing? Try taking a quick body scan while in motion. Relax your face, relax the breath, drop the shoulders, open up your hands and soften your wrists. Imagine that your body is the weight of a feather. Once this drill has been completed, your body will feel lighter and faster, and your breath will be feeding every muscle in your body with fresh oxygen to keep it going. Take notice ... you are no longer huffing and puffing. This is when the endorphins kick in!
3. Land softly on the feet.
I coach all my students to roll through the entire foot, landing heel and toe, allowing the feet to land lightly on the ground. When you run, pay attention to how hard you land on your feet. Your feet should not be slamming the ground. The hard impact is extra force that your body is absorbing, which can lead to risk of injury and stress to the feet, knees and lower back. Push off the ground and feel your body fly. If you are running on a treadmill, work with the belt of the treadmill and feel like you are pushing the belt with every stride.
4. Posture perfect ... run tall!
Think about stretching your body tall and upright. This is an easy mistake to make on a treadmill, especially when running on an incline. Remember to lift and work with your glutes. Leaning too far forward creates stress on the lower back. Perfect posture places your body at the prime spot for maximum oxygen uptake.
5. Get proper rest.
Rest is underrated. Place it on the top of your list! Remember that your muscles are still working during the 24-48 hours after a workout. This time is very important for recovery and creating muscle. During a workout, muscle fiber is broken down and then during the 24-48 hours after a workout, the muscle has time to heal and recover, therefore making it stronger and leaner and ready to go again. Too much too soon can create injury.
6. Footwear.
Proper shoes are essential. The lifetime of a pair of running shoes is around 400-500 miles. I love to rotate my running shoes so that they both have a longer lifetime. It may not be easy on the wallet, but it is definitely easier on the "ole back and knees." Make sure that your shoes fit properly to your foot. I advise my clients to go to a running store to purchase their shoes, for the sales reps are usually very knowledgeable and can get you treading safely in no time.
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