Tips You Should Know If You Like Running

The tips that you should definitely know if you like running relate to training, good running form, mental strength for moments of fatigue and stretching exercises that help prevent injuries.

It’s no surprise how important running has become in many people’s lives, as this activity can benefit health in many ways. Some of the benefits of running include that running:

• strengthens the body.
• lung capacity increases.
• a good way to deal with stress.

In this article we want to take a look at some useful tips that you should definitely know if you want to practice this sport. So read on and find out what you need to know if you like running!

Tips you should know if you like running

Training Tips and Techniques

Runners face two major enemies: injury and fatigue. Nevertheless, they can take some measures to reduce the risk of the former and the direct incidence of the latter.

Prioritize suitable running clothes and shoes

First, you have to give your footwear the attention it deserves, because you are not going to run barefoot! Your sneakers should be light, comfortable and in good condition (within their lifespan). That’s why experts recommend changing your running shoes every 300 to 500 miles.

With clothing, it is best to seek maximum comfort. Choose light clothing that keeps your body at a good temperature. That’s why it’s important to have running clothes for every season of the year.

Reduce the stride length

A good way to save energy while running is to reduce your stride length. This will make you exert more effort with every step you take and increase the endurance of the legs. A good way to know if you are on the right track is to take 180 steps per minute.

Keep your eyes on the horizon

Your posture while running is very important. You have to focus your gaze on the horizon. Not looking to the sides makes long runs more bearable due to the perception of space.

Divide the run into segments

Depending on the race you are going to participate in, it is best to divide your training sessions into different sections. This means that if you’re preparing for a five-kilometer race, a one-kilometer warm-up can help prep your muscles. Then run three kilometers at full speed and run a little slower for the last kilometer.

Keep your body hydrated

Lack of hydration is one of the main causes of decreased performance. To avoid this, make sure you drink enough.

• Four hours before training or a competition you should drink between five and seven milliliters of water per kilogram of weight.

• Later, two hours before the competition, drink between three and five milliliters per kilogram of weight.
• Finally, just before training or competition, your body needs between 200 and 400 milliliters of water.
• Experts also recommend drinking water every 20 minutes during a race.

Mental toughness tips for runners

We just needed to mention some tips to help you become a mentally stronger runner as it will help you reach your potential. The mind can be your greatest ally or worst enemy when performing physical activities.

Don’t be negative

If you’re not performing optimally during a race or if you sustain an injury, it’s a good idea to change your perception of the problem. All you have to do is see the positive side of what happened and understand that it is a great learning experience for the future.

Find motivation

Finding and finding the right motivation to compete is the extra push every runner needs. If you find good motivation, you will experience the effort it takes differently.

Unite the mind with the body

This includes learning to observe, listen and interpret your body’s signs while you are running. Though it may seem strange in some way, your body is giving you cues about physical discomfort that heralds a risk of injury or a particular exercise that doesn’t promote performance.

Don’t make comparisons

The mind is capricious and looks for problems that do not exist. So making comparisons is negative if you want to increase your confidence and performance during races. They can even limit and frustrate you. Therefore, focus on yourself, your strengths and what you can achieve.

Change your internal monologue

Pay special attention to your internal monologue, because the way you talk to yourself and set goals can lead you down undesirable paths. Instead of saying, “I have to…,”  you can say to yourself, “I want to be…”  This way, your brain is focused on improvement, not demands or expectations.

Useful tips for stretching exercises if you like running

To avoid injury, runners need to stretch their muscles. There are two types of racks: static and dynamic. Below we will share a few options of each as they will help you stretch all your muscles.

Leg swings (dynamic)

• For this exercise, stand with your feet parallel and slightly apart.
• Then lift one foot off the ground and make a clockwise semicircular motion.
• Then increase the speed of movement and repeat the exercise with the other leg.
• Experts recommend doing 18-20 repetitions of this exercise per leg.

Lungs (static)

• To perform lunges properly, stand with your feet apart and diagonally outward.
• Then bend your right knee and transfer your weight to the left leg. Do this while leaving your left leg fully extended. Then repeat this process with the other leg.

• Experts recommend doing three reps per leg.

Stretching the quadriceps (static)

• The quadriceps stretch is a classic stretch that is perfect if you enjoy running.
• First, keep your torso upright while holding your right foot with your right hand, making sure to bend your knee.
• Hold this position for 30 seconds.
• Finally, repeat the exercise with the other leg.

Short steps (dynamic)

• As the name implies, this exercise consists of taking short lateral steps.
• You should take a step to the right with the right foot, followed by a step forward with the left foot.
• Repeat, but this time take a step to the left with your left foot. For this piece to be effective, you need to do it quickly.

Hamstring stretch (static)

• This is one of the best and most important exercises if you like running.
• To stretch your hamstrings, first sit on the floor with one leg extended and the other in a half butterfly position.
• Then move your torso forward to try to touch the tip of your foot without bending your leg.
• It is enough to hold this position for 30 seconds on each leg.

Latest tips if you like running

We conclude this article with a few recommendations that cover both running attitude and mind. To take full advantage of the benefits of running, pay attention to the following:

• Set individual goals and don’t torment yourself with comparisons.

• Make sure to properly nourish and hydrate your body before, during and after the competition.
• Do not stretch your muscles for too long, as this can negatively affect your performance.
• Use motivation as your main source of energy.
• Learn to listen to your body to avoid injury.
• Optimize your stride length to increase endurance.
• Visualize your mind and body as one while you are running.