Running tips

Written by ---------------- Jitendra Singh Rajput

Hello friends

Today every person wants to succeed very quickly. Everyone wants them to be successful. Nobody wants to wait for success. But success is not in our hands, but to get success, we have to make continuous efforts and maintain hope.

The new idea was important in the success of the big people you are seeing today. Therefore, do something new by moving away from others or you are more likely to succeed in making such efforts.

Today I am telling you the running tips

Many runners hold tension in their upper body, which can make your regular run feel twice as hard. Try this simple trick to check yourself: Roll up a sheet of paper and run with it for a few minutes (as if you were holding a baton in a 400-meter relay). If the paper comes back crunched, you are squeezing too hard! Allowing your hands to loosen up translates into reduced tension in the shoulders and less wasted energy.

Many runners hold tension in their upper body, which can make your regular run feel twice as hard. Try this simple trick to check yourself: Roll up a sheet of paper and run with it for a few minutes (as if you were holding a baton in a 400-meter relay). If the paper comes back crunched, you are squeezing too hard! Allowing your hands to loosen up translates into reduced tension in the shoulders and less wasted energy.

Outside, we write about running. A lot. We’ve spent countless hours talking to the greatest athletes and brightest minds in the sport to examine every training and racing strategy imaginable. We’ve even tested many of those approaches ourselves. While we think it’s all worthwhile info, we recognize that sometimes keeping it simple is best. So we’ve distilled 40 years of advice into one comprehensive list of the 27 pieces of advice that we consider most valuable to your running life.

. Strengthen Your Whole Body

“Good runners condition their whole bodies. The arms drive the legs. Keep your upper body and core toned with a lot of push-ups, pull-ups, sit-ups, and back raises (don’t forget that the back is part of the core). Stay away from machine weights and stick to Pilates, climbing, and dynamic flexibility work like yoga.”

Run More Hills

“One of the beauties of hills is that they really work on dynamic power, hip strength, and hip mobility because you need to be able to go and drive those hips really high to get up.”

In most cases, these rules started out as a lightbulb over one runner’s head. After a while, that runner told a few running buddies (probably during a long run), word spread, and before you know it, coaches were testing it, sports scientists were studying it, and it evolved from idea to theory to accepted wisdom

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Along with each of the rules we present, however, we list the exception. Why? Because, as you also learned in grade school, there’s an exception to every rule

The most effective training mimics the event for which you’re training.

This is the cardinal rule of training for any activity. If you want to run a 10K at 7:00 pace, you need to do some running at that pace. “Runners are best served by running at goal pace and in the expected environment of that race,” says Ann Snyder, Ph.D., director of the human performance lab at the University of Wisconsin-Milwaukee.

The Exception: It’s impractical to wholly mimic a race—particularly longer distances—in training because it would require extended recovery. So, when doing race-specific training, keep the total distance covered shorter than the goal race, or run at your race pace during intervals, or shorter segments with rest breaks.

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The Rule: Increase weekly training mileage by no more than 10 percent per week.

Joe Henderson, the first editor of Runner’s World, and Joan Ullyot, M.D., author of several running books, first popularized the 10-percent prescription in the 1980s. “I noticed that runners who increased their training load too quickly were incurring injuries,” says Dr. Ullyot.



If you want to increase your weekly mileage to a certain number—say, 60 miles per week—you can increase your mileage each week by 10 percent of that goal number. So if you’re aiming for 60 miles per week, you should up each week’s volume by no more than six miles. After three weeks of increasing mileage, be sure to take a down week, where you run less than you did on the previous week.

The Exception: If you’re starting at single-digit weekly mileage after a layoff, you can add more than 10 percent per week until you’re close to your normal training load.

Your feet are the only thing that comes into contact with the ground every single time you walk and run yet they’re almost always hidden away in shoes and never shown any love. To improve proprioception and loosen the tissues on the bottoms of your feet, place a small ball (a lacrosse ball, golf ball, or tennis ball work best) on the floor and gently roll from the heel to the ball of the foot. Try performing this simple massage technique (or flossing) for 30 seconds on each foot every morning and night. Make it part of your daily routine by flossing your feet every time you brush your teeth.

Foot strike on running

You should avoid being a heel-striker that means when your foot contacts the ground you put brakes a little bit until the center of mass pasts the midfoot, then gravity begins assisting you to accelerate your forward momentum. This slight slowdown due to the heel hits will not be visible If you run fast, but in a long race, once you’re very tired, the heel strike brakes will be visible.

So here’s how to exercise, Find a track, If you can’t, do It on the grass. Start running one or two laps with no shoes or socks. certainly, you’ll instantly begin landing on the midfoot or even a little ahead of it. Using this drill lets you reducing the braking action of the heel strike and transforms your foot plant into the most efficient model. Then put your shoes and keep running in the same way and the same feeling. You’ll replicate, by this exercise every day, your midfoot strike and apply it in your training until it becomes your normal run pattern.

Cadence

you’ll realize after training on midfoot strike that with each foot plant, you throw your feet up and down faster. This is how increasing your cadence naturally, which is beneficial to every runner.

In numbers, and counting on one side, top runners having the same rhythm as the elite cyclists hit approximately the ground about 90 times per minute compared to slow runners, spending more time on the ground usually by hitting with the heel, strike down about just 70 times per minute.

Another tip to improve your running rhythm as an elite runner is to plan the same goal over your cycling. You should watch your rhythm on the bike and keep pushing 90-95 rpm(revolutions per minute) for most of the rid, what’s helping to take the same rhythm when you run.

Terrain type

Considering the type of terrain, there are many choices for a running practice that each has its benefit to become faster. we begin by “trail race”, It has huge advantages; during the uneven floor of a trail, you commit your legs to administer many sideways movements to create stability in an uncomfortable ground which strengthens many unworked small muscles on a simple ground. Those small muscles support your large ones when you start to fatigue later in a race, which allows you to remain efficient longer than who never exercises trail.

Also, on a trail, there is less shock on your legs which prevents breakdown due to an injury and allows the runner more training miles.

Running on the road is beneficial as well to adjust your legs for the pavement effects especially if you want to run the marathon on pavement that causes a large amount of muscle damage and a critical switch point that hits your brain on the half-marathon point, the thing letting impossible to actually run the remaining second half. So switch gradually to run more miles on the road when you get close to the marathon event to adapt your joints and leg muscles for the impact added. So you’ll postpone the big impasse struggled by marathon runners until a few miles before the finish line.

Also, you should schedule hills on your training race; running up hills is the most effective way to make you prepared to run fast on a flat course. So Various training terrain is essential for building overall running fitness and also to prevent motion injuries caused by a single type of training terrain.

Brick training

To perfect your training, try the Brick like a triathlete by running off your bike. When you start running after getting off the bike, a beneficial transition happens when your running muscles start to take over instead of cycling muscles. Go on a bike ride then follow it up quickly with 20 to 50 minutes of run. It takes more than 2 days to let your legs recover normally, so It’s not necessary to practice bricks every week.

Speed Workouts

Running fast in your workout, make you able to do it the race. To do the trick aim to run in a speed session a total of 20 minutes; that elevates your ability to take up oxygen(VO2 max) and so upgrade your ability to go faster.

Approaching the maximum heart rate on running makes huge gains in VO2max. You can run on the track a speed session of 10 x 1000 meters, go fast to get up your heart rate like about 160 bpm( beats per minute). You’ll be so tired but certainly, you’ll get awesome results on your speed.