4 Essential Running Tips

When it comes to running you get all sorts of different how-to’s and running technique tricks from friends and other casual runners but we list 4 of the most essential running tips for you.

1: Resistance and Strength Training

4 essential running tipsResistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles.  It is imperative that you include resistance and strength training into your daily running routine to strengthen the muscles that stabilize the tendons and joints.

So to all the runners, I beg you to please include some resistance and strength training exercises into your training routine.

2: “Engage” Your Muscles While Running

It is important that certain groups of muscles “engage” while running, in particular our Gluteus Maximus.  Our 4 essential tips for runningGluteus happen to be our largest but most under trained muscle group.  When we don’t engage our gluteus it can affect our IT band, as our IT band actually stretches from our gluteus all the way to outside of our knee (common misdiagnosis is that when you feel knee pains, its actually not our knees at all but our IT band).

When you feel that pain, it means your gluteus are not firing during your exercise, this can be a result of either weak gluteus, or poor running form.  Training legs and gluteus with some of our favorite exercises such as squats, deadlifts, lunges, and back extensions (this actually helps train the upper part of our gluteus) can help you avoid many running related injuries.

3: Watch Your Hydration Levels
4 essential tips for runningAnother problem that you can run into (see what I did there) is dehydration, but surprisingly enough so is over hydration. When we over hydrate we dilute the body’s salt level to dangerous levels which can lead to hypernatremia.
In 2002 Boston Marathon, 1 out of 8 runners were found to have a serious fluid and salt imbalance due to drinking too much water/sports drinks. Remember we should drink between 3-4L of water a day and during long runs you can purchase sodium tablets which help keep everything in order.
4: It’s Not One Foot in Front of the Other

One thing to be concerned about is what part of our body we use while running. Many people think its as simple as putting one foot in front of the other and placing our foot on the ground anyway we want #healstrickers. We must remember when placing our foot on the ground  is to ask yourself… “If I were to jump straight up in the air, would I want to land directly on my heels?”.  4 essential running tips

Logically, no you wouldn’t, as that high impact force can shoot right up from your heel to your shines, knees, hips and lower back. What helps me is to think of my foot as a filtration system; as when you land flat on your foot, it filters out that negative impact so that by the time the force arrives to knees it is minimal.

In conclusion, running is a great way to burn calories and feel great, the “runners high” exists, as I have experienced it on many different occasions.  Running can be an excellent form of staying in shape, and can be very simple and effective. But it can also be very detrimental to your health and can cause serious injury if not done properly.

I was very eager when I was younger and wanted to run everywhere and every day, also wanted to run distance for time, but then realized that this could cause serious injury in the long run (haha I did it again). SO now I do a casual 5k run for warm up once a week, sprints on another, and on weekend I do a long distance day, rest of time I do strength training and currently working on flexibility (stretch everyday).  SO have fun, and don’t be afraid of that run, just be smart about it.

Joshua Styles


The Wellness Soldier

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