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Run into shape the right way.

Run into shape the right way.

If you are new to running, don't rush it; just ease into the programme. If you are unable to run at a slow pace continuously for 30 minutes you should begin your programmer with a walk-run routine, alternating five minutes of fast walking with five minutes of running. Gradually build up your running time to a 30-minute self paced run. Always complete your workout with a five-minute slow-paced cool-down and stretching of the calves, hainstrings, hip flex-ors and d back. It i very important that you have a good pair of running shoes. Unlike cross your foot to strike the ground properly, reducing the mount of shock that travels up your leg and causes injuries. They are also made to fit your foot  comfortably, which reduces the slipping and sliding that can lead to blisters.

A thumb width gap is important to have on the toe area to prevent the toe from getting grazed.

If you were into competitive sports or very serious runners your best bet would be to always train outdoors as running on 'treadmills' has few drawback. For example, it 'bulls' the ground beneath your feet, and you do not meet wind resistance, which makes the running somewhat easier. Also, it forces you into a four- of movement. When you run outside, your muscles and joints move around more due to uneven ground, corners, obstacles, wind resistance and your body's natural efforts to balance itself —all this helps the body burn more calories than it would on a treadmill. Moving within a treadmill's restricted space can also limit the natural range in your running gait. This can cause your muscles to tighten and cause back hip and knee problems in the long run. So, if you run long distances (over 5-miles),or are training for a race, you are better off running in a park or on a soft surface (like grass, gravel or tarmac). Ultimately, it will be safer for your body as it can move more naturally than it would on a treadmill.

But, if you use a treadmill as part of your cardio workout, it is not advisable to run more than 30 minutes at any given time. If you don't feel you are getting enough of a workout, it is better to increase the intensity by adding an incline or with other cardio exercises, such as rowing or biking, is well as weight training.

Improving your running technique
By breaking your running technique into its components, you can focus on and improve specific phases of the action. Excellent sprinting technique has some of the following characteristics :

Arm Action : Arms should swing from the shoulder. Keep them relaxed and at approximately 90 degrees of flexion. Focus on swinging your arms in a straight line.

Body Posture : Your entire body should lean forward slightly as you run. Do not bend from your waist; this will adversely affect your centre of gravity and correct running mechanics. Instead the slight lean forward should come from the ground up. Try also to keep your head and trunk still and your entire body relaxed.

Ground Contact : Run on the balls of your feet NOT your toes. If you think about it, your toes are fairly weak and offer little or no stability.

Stride Length : There is a fine line between over striding and under striding. If stride length is too great and your foot lands in front of your centre of gravity, it will cause you to brake. If your stride length is too short your stride frequency will be high but you won't cover much ground. Not the most efficient use of your energy!
 

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