Workout Tips For Running

Running is a real workout. Jogging is, well, jogging. If you are a runner you know it and re-balancing, reminding and reinventing yourself when it comes to eating up the pavement could be essential.

This workout tips for running article touches on a variety of running techniques. Take a gander and see how your running regiment holds up. There just may be an idea or two here to add to your protocol.

If you’re a jogger, here is your chance to break out and enter the ranks of serious runners covering miles of terrain either on your own, in a group or by training from competition to competition.

Mind Your Knees

Most orthopedics will tell you to continue running so they can keep making a buck on your injuries. Therefore, it is essential that you keep your knees in top shape and prevent injuries. If you have any pain here you must see your doctor before continuing to run. If there’s no pain and you’ve been at it for years, that’s a good sign.

Maintain Muscle

The surrounding musculature of your knees are the natural shock absorbers that significantly stave off pain and injury. Try a few of these quadricep, hamstring and calf strengthening exercises to surround your knee with a force-field of power that will hopefully keep your joints strong and healthy.

Lunge Walk – These lunges work just as they sound. Elongated walking keeping your thighs as horizontal with the ground while slowly dragging your foot into the next lunge walk. Perfect for low impact training. One full right-left lunge is one rep. Do or work up to 3 sets of 15 reps.

Mountain Climbers – Take a push-up position and run in place bringing each knee as high and as fast as it can go without moving your arms. One full right-left move is one rep. Do or work up to 3 sets of 15 reps.

Resistance Band Side Walk – Simply place a resistance band (found in any sports gear store) over both legs just above the knees. Keeping the band tight by slightly spreading your legs apart take 20 sidesteps to the left, then 20 to the right. Do 3 sets. Be careful not to fall.

Calf Burns – Find a curb or ledge small enough to be able to put the ball of your foot on and drop your heel down without bending your knee. This will stretch and workout your calf muscle. Lift up to your toes.  Slowly do 10 reps for each calf which is one set. Do 3 sets. Never bounce and always be aware of your knees being sure not to over exert them. If there’s any bad pain, stop immediately. (good pain is a calf burn, but don’t overdo it)

These four simple strengthening exercises and workout tips are perfect for keeping your ‘knee cage’ strong.

Increase at Ease

Most runners like to increase their distance and speed however, according to Joan Ullyot, M.D., author of three women’s running books, “I noticed that runners who increased their training load too quickly were incurring injuries,” Therefore, it is recommended to increase training no more than 10% per week.

Warm Up, Warm Down

5 to 10 minutes of walking before and after a run enhances bodily functions and decreases injury. Tampa Bay running coach Jerry Napp comments, “A warmup prepares your body for exercise by gradually increasing blood flow and raising core muscle temperature. The cool down may be even more important. Stopping abruptly can cause leg cramps, nausea, dizziness, or fainting.”

Pledge Your Allegiance

Studies show that being able to comfortably recite the Pledge of Allegiance while in the middle of a run means you are in your perfect aerobic zone. Being unable to do this on a non-competitive run means you are most likely over exerting and possibly hurting yourself.

Keep Your Form

Improper running form can result in all sorts of potential problems. Remind yourself of these simple adjustments to maintain optimal running posture as well as safety:

• Keep your head up
• Bend your arms
• Do not clench your fists
• Breathe in your nose and out your mouth
• Strike your foot heel to toe
• Safety: Run facing traffic, wear bright or reflective clothing, always carry identification, never run without a proper physical and clearance from your doctor.
• Try not to eat at least an hour before and after running

These workout tips for running are a good way to begin a running regiment or remind yourself of some basic running advice. Stay safe, stay breathing and always remember to hydrate.