Running Tips

Relaxation

• Tense muscles aren't as flexible as relaxed muscles.

• Tense muscles are more likely to be injured.

• If you are running tight you are not running efficiently.

• Relax the muscles you aren't using.  (Don't tighten your neck, face shoulders, hands etc.)

• Relax your mind, too.  Don't get stressed out before a big run.  This tightens up your muscles and will fatigue you.  Relax and run your best.

• While running, let your chin hang loosely with your mouth slightly open and your jaw loose.  (Don't grit your teeth.)  Occasionally let your head roll from side to side and then return, shrug the shoulders and let them drop, or drop your arms loosely at your side to promote relaxation. 

• Your head and shoulders should not sway back and forth or side to side.

Feet

• Land on the middle of your foot and roll inward to the ball of your foot.

• Lift off from your big toe.

• Your knee should be bent slightly when you land for better shock absorption.

• Watch your footing.

• Run lightly!  Each time you step you are landing with 2  1/2 times your body weight.

• You should  NOT hear your feet landing.  Don't come down heavy.  Be careful when you are tired, this is when you start running heavy-DON'T.

• Don't "pop" up when you run.  Shuffle along and stay smooth.

Body Angle and Position

• Run standing straight up, but not stiff.  This is the most efficient way to breathe.

• Don't lean forward.  This forces your muscles to work harder to keep your balance.

• Don't lean back.  This can hurt your back and legs.

• Keep your hips relaxed.

• Let your shoulders hang loosely.  Relax

• Keep your head straight and look ahead of you, not at your feet.

Arms

• Your arms are as important as your legs. 

• Your arms should hang loosely from your shoulders.

• Carry your arms between your waistline and your chest.

• Keep your arms close to your body but loose.

• On the upswing, your hand should come up to about your chest.

• On the downswing, your hand should come to the top of your running shorts.

• Your hands should never cross the mid-line of your chest.  This would make you twist at the waist.

• Do not lead with the elbows.  Lead with the hands.

• Do not run with a closed fist.  Keep your hands loose, but not flailing.

• Touch your thumb to your forefinger (pointer) with your thumbnail pointing up.  This helps you to not make a fist.

• Keep your wrist loose and relaxed.

• Slightly snap your wrist up on the upswing and back on the downswing.

• Your body should be comfortable.

Breathing

• Breathe slow and controlled.

• Quick, shallow breaths will cause you to tense up and do not allow enough oxygen into your body.

• Take deep breaths that are regular and rhythmic.

• Breathe with your steps.  Breathe out every second right step then slowly breathe in.  This helps control your breathing.

• Belly breathe.  Your stomach should expand when you breathe air in.  Fully inflate your lungs.  Your stomach should flatten when you breathe the air out.

The Side Stitch (Cramps)

• Can occur if you don't belly breathe.

• Can occur if you breathe shallow, quickly or nervously.

• Can occur because of weak abdominal muscles.  Do sit-ups daily!

• Can occur if you eat too soon before running.  Don't eat a big meal 2-4 hours before a workout. 

• Can be caused by gas.  Watch what you eat.

• Can be caused by improper diet.  Too much sugar and starch can contribute to the stitch.  Watch what you eat.

• Can be caused by drinking very cold water during a workout.

• Can be caused by jarring the body or pounding your feet.  Run light.

• Can be caused by starting too fast, being out of shape or improper warm up.

What to do About Side Stitch

• Make sure your breathing is controlled (see Breathing).

• Belly breathe (see Breathing).  Exaggerate the belly breathing, force your gut out when you breathe in and suck it in when you breathe out. This relieves pressure on your diaphragm.

• Take a deep breathe in and hold it as long as you can (while you continue to run).  Blow it out through puckered lips.  If  you let it out too hard you could become dizzy.

• Don’t eat at Taco Bell next time.

Hygiene

• Shower after each run.  PLEASE!

• Wear a clean pair of socks for each workout.

• Wear socks.  Not wearing socks is like wearing the same pair of socks all year!!

• Baby powder in the shoes and on your feet help dry them out and reduce friction.

• Vaseline between the toes reduces friction and blisters.

• Keep your toenails short.  Cut them straight across.

• Drink plenty of fluids after your workout.  Fluids may be taken before and during a workout.

• Pop is not what I mean by fluids.  Water is the best to drink.  Pop has the opposite effect that you want.  It makes you urinate which adds to dehydration.

IRON and Vitamins

• Make sure you are getting enough iron in your diet.  As a female athlete you need more iron than normal.  Get this preferably from food sources, or else from supplements.  Some good sources of iron:

       oatmeal, hamburger, pork chops, spinach, apricots, tofu, tuna, chicken, raisins

• Vitamins are also important.  Vitamin C helps your body absorb iron.  Eat plenty of fruits and vegetables. 

• Lack of iron in your diet can result in an accumulation of lactic acid in your body.  It can also lead to a decrease in the release of your thyroid hormone which will slow your metabolism and decrease your energy level.