When talking about exercising and training, it is impossible to those well without cardiovascular exercises. Cardiovascular exercises strengthen your entire body to the extent that you are able to endure training for lengths that get progressively longer over time. The greatest of all cardiovascular exercises is running. As early as childhood, people learn how to run. Some are able to run really fast and others run at a moderate speed. The ability to run fast is a product of genetics.
If your parents were athletes back in the day, then chances are you will be able to run fast. If you find that you do not run that fast, this is perfectly fine since running does not always mean that you must race with someone. Running as an exercise means you are racing against yourself because you are battling against fatigue and pain. You are also striving to achieve a healthier body by running longer even if you are tired. To aid you in achieving a healthier body, you must learn how to run properly.
Why is running still the best cardio routine there is?
Running is not just a cardiovascular exercise, it is an art. Running is a platform on which people improve their lifestyles and become healthier. Running also benefits the mind as many of the best ideas were formulated by brilliant people who were running at the specific time that they created their ideas. It is a requirement to be in the best shape of your life.
Running do’s and don’ts
Like all exercises, running should be done properly. There is a correct form of running that makes people feel more comfortable and reduces their chances of getting injured or hurt. Let us take a closer look at the do’s and don’ts of running.
Stretching
Do’s
Before proceeding to go on a run, you must never forget to always stretch your muscles and limbs. Without doing this, you risk many injuries occurring in various parts of your body. It is also extremely important that you stretch after running.
Don’ts
Never run without stretching. Your muscles and ligaments will be shocked at the instant strain that occurs when running without stretching.
Head and neck
Do’s Always keep your head tilted forward. In doing this, your breathing becomes easier because your throat is not blocked from transmitting air into your lungs and out through your nose and mouth. Your breathing becomes steadier and more relaxed. You are also able to see the road or path that you are running on. This will allow you to avoid holes in the ground as well as other road obstacles such as humps and sidewalks.
Don’ts
Avoid tilting your head down because your ability to breathe will get impaired and you will find yourself easily tired. In tilting your head down, you are also allowing your shoulders to support the weight of your head. This will cause your shoulders to easily tense up, which will cause you to become uncomfortable as you are running.
Neck
Do’s
When running, always keep your neck straight. This will allow you to be able to support your head and keep it facing forward.
Don’ts
If you allow your head to wiggle left and right while running, you will lose balance, which will cause you to fall down and possibly get an injury.
Shoulders
Do’s
Shoulders must be kept loose and comfortable when running long distances. Your shoulders have a tendency to tense up and tighten especially when running for a long time. Let you shoulders relax as you run, this will avoid the tendency of your neck straining because your shoulders are tense.
Don’ts
It is important that you are always aware of wear your shoulders are. If they are closer to your neck when running, they have a tendency to strain your neck muscles. This will lead to neck and shoulder pain which can get extremely uncomfortable.
Torso
Do’s
In order to be an effective runner, you should make sure that you have a strong enough core to support your upper body, which should remain straight and erect as you run. You need to tilt your whole body a little bit forward when you run, thus having a strong torso will allow you to be able to support your body weight as you are running.
Don’ts
Good posture is an absolute must in running. Do not slouch as you run because your neck, shoulders, and back will experience serious straining which can get very uncomfortable and painful. It is also important not to stretch your torso beyond its comfort zone. Your torso must be comfortable at all times.
Legs
Do’s Most experienced runners will recommend that you do not take longer strides than what comes naturally for your height. People come in all sizes, which is why your natural leg stride is what you should always stick to. If you take longer strides, you may trip or get injured easily.
Don’ts
When running, it is essential to avoid forcing your legs to go faster than they naturally can. If you strive to run faster by forcing your legs to take longer strides, you will fall down and hurt yourself. This is for runners who enjoy running at faster speeds.
Feet
Do’s
How you land after every stride is very essential in avoiding injury from your ankles, knees, and hips absorbing unnecessary shock from landing wrongly. With each stride, the best part of your foot to land in is the middle of your foot to your toes. Landing in this region of your foot avoids the shock being absorbed in your ankles, knees and hips.
Don’ts
It is important to know that you must never land on your heels when you run. When you land on your heel, you are allowing your ankles, knees, and hips to absorb unnecessary shock that over time, will lead to a serious injury.
By following these do’s and don’ts, your running experience will always yield positive results. It will also keep you running even as you grow older because, you avoid a lot of pain and injury. You will be able to maintain your health and wellness properly.
