Unlike a weight training regimen, which requires you to follow several different methods, running is a healthy, natural activity. Provided you follow some basic rules and maintain proper posture, you can improve your running style.
However, you must also remember that the only effective way of losing weight via running is by going out to run. You won’t lose weight by merely reading this article. You NEED to take action. Only by working hard can you observe visible, tangible weight loss benefits.
Let’s go through some essential running tips, which are often debated by fitness professionals and runners.
Ten Helpful Running Tips
Should I Stretch Before Going Out for A Run?
Out of all the running tips, this may be the most important one. Yes, you should always stretch but only after some basic warmup exercises.
Don’t stretch cold under any circumstances, though. Your warmup exercise regimen can include burpees, mountain climbing, skipping, or jumping jacks.
After your heart rate rises to active levels and pumps your blood to all vital muscle groups, you can start doing some stretches. It is ideal for engaging in a full-body stretch at first.
Pay attention to your hamstrings, waist, ankles, calves, and knees. Rotate your shoulders and head as well. Just get mobile and limber.
This entire stretching session may last between 3 – 5 minutes. You don’t necessarily have to perform an intense yoga stretch for 45 minutes. There’s no need to do anything for that long.
Your body and muscles will warm up when you start running. This initial stretch will help you do better in your running session.
Ideal Running Form – What is it?
The following two running tips are frequently overlooked but they are crucial to your running, as they can help you avoid injuries, make you run better and faster, and increase your stamina.
People often make the mistake of overstriding during their running sessions. Overstriding occurs when your heels land on the floor beyond the center of gravity of your body.
This mistake is made by people who falsely overestimate their running pace. They may suffer from shin splits and wind up wasting their energy due to overstriding.
You should always ensure that your feet land directly under the upper body. Make quick strides that aren’t overly wide. This running technique can help you achieve better results.
Upper Body Form
Another significant mistake most people make is maintaining weak upper body form. People often run with their hands and arms flapping or flailing around. You may often find runners who have poor upper body form who have been running that way for years.
The ideal technique is to keep the arms at 90˚ angles and close to the hips near the waist. Make sure you have a straight posture and push your chest out. Swing the arms by the sides while running. Ensure that the arms don’t cross the body. They should always be at your sides.
Is It Okay To Run Without Eating Anything?
It is a highly complicated question that has no clear answer. It is hotly debated whether running without eating anything could have any advantages.
If your goal is weight-loss, you should run without eating anything. We recommend going for a run right after waking up. When you wake up, that’s when your glycogen reserves are at their lowest. Therefore, the body will be forced to use fat reserves instead of muscle for releasing energy.
But there are two conditions you need to follow religiously:
- Maintain a steady running pace. For instance, you could measure whether you’re going at an acceptable pace by seeing whether you can hold a conversation as you run. If you can’t do so, it means you’re running too fast.
- The duration shouldn’t be any longer than 20 – 30 minutes.
Running without eating anything early in the morning can help you burn your fat stores away. You can do this on alternate days, coupled with a high-intensity run.
Is Strength Training Needed For Running?
This is one of the essentials of the running tips. Strength training should be a must if you decide to run regularly. It will strengthen your tendons and ligaments and protect you from injuries.
For transforming into a better athlete, you can use include strength training activities and exercises in your daily routine.
Knee injuries account for the most commonly reported injuries among runners. Weak hips are often the culprit behind this.
Weak hips cause the load to be shifted to the knees. You can do exercises like hip extensions, squats, bridges, and side steps using resistance bands.
You can also perform ‘ankle extensions’ for preventing injuries like shin splints.
Experts say that people without access to gym facilities can hook a resistance band around their sofa’s legs, pull the band forward, wrap the band around your foot’s top, and practice flexing and pointing. Even a basic exercise like pulling your toes and squeezing your shins can work well too.
Should You Wear Shoes Or Go Barefoot?
Shoes are always your friends. Many people are hardcore proponents of running barefoot and believe that wearing a shoe can hinder their natural running stride. Therefore, they practice barefoot running. There are studies that do demonstrate that barefoot running can, indeed, reduce the risk of getting injured.
However, if your intentions are strictly related to weight loss, keep it simple, and always run with your shoes. There’s no point in wasting time by looking for safe places where you can run without any shoes. People using treadmills at home can try barefoot running and see whether it is of any use for them.
The best course of action is always to wear shoes since running tends to stress your legs a lot. Shoes can provide a cushiony surface for your feet and improve your experience.
Tracks Or Treadmills?
That’s a matter of personal preference. Each option has its advantages and disadvantages. Treadmills can make running a boring experience since there’s no change in scenery.
You need to run at a fixed speed and have to adjust it to go slower or faster manually. When you’re on the tracks, slowing down and speeding up is entirely up to you.
However, if your location has unstable weather conditions, running outside isn’t a useful option at all. If you’re only free at night for running, there may be safety issues as well. In such cases, treadmills are a better option. However, both are equally effective. It’s entirely up to you.
How To Calculate Maximum Heart Rate Or MHR?
You can obtain your MHR rate by merely subtracting your age from 220. For example, if you’re 35, your maximum heart rate should be 220-35 = 185.
To track your heart rate easily, we recommend purchasing a heart rate monitor. Such monitors are incredibly affordable and can help you track heart rate & help you know whether you’re in the right zone.
Please note that the MHR rate can be influenced by different factors like heart size, heat, hydration, etc. Therefore, if you face any discomfort while exercising in this zone, you can reduce the intensity to your liking. Don’t do it if you don’t want to do it.
How To Breathe When You Run?
Here are some running tips that can help you breathe better during your run. By breathing correctly, you can run much faster and lower your fatigue levels.
Open your mouth a bit so that air can flow through your mouth and nose at the same time.
Measure how many steps you take every time you breathe. During a leisurely running session, it shouldn’t exceed one inhalation per 3-4 steps. The same goes for exhalation as well. If you are running intensively, you can breathe every 1-2 steps. Breathe deeply
Take in your breath using your belly instead of your chest. Ensure your belly expands and contracts fully when you breathe.
Remember that running and breathing are entirely natural activities. As you run better, you’ll be able to enhance your lungs’ breathing abilities significantly. Be consistent, though. That is how you improve your running skills.
Are There Any Running Tips To Help Train Yourself To Be A Faster Runner?
Yep, there is a time-tested method, which can transform you into a stronger, faster runner. Here is a video below to help you hack your speed training.
How to Use Running for Achieving Your Weight-Loss Goals?
Well, we’re finally here! We have provided a detailed, comprehensive answer to this question here. If you follow this plan to the letter, you can melt unnecessary fat off the body.
Make sure you have a caloric deficit since the only way to enable weight loss is by ensuring that your calorie intake isn’t exceeding your calorie consumption.
You should alternate running tempo during the week in this manner:
- Reserve Mondays and Wednesdays for high-intensity cardio.
- Reserve Tuesdays, Fridays, and Sundays for moderate- or low-intensity running.
- Reserve Saturdays and Thursdays for rest.
This is merely an example. You can juggle these days around for suiting your schedule as well. With improving fitness levels, you can also perform high-intensity workouts for 3-4 days during the week.
High-intensity workouts should be done in this manner:
- During the first week, sprint thirty seconds and walk thirty seconds. Repeat 15 times.
- During the second week, sprint for 45 seconds and walk for 45 seconds. Repeat 13 times.
- During the third week, sprint for 60 seconds and walk for 60 seconds. Repeat ten times.
Remember that not everyone is capable of carrying out all these repetitions. That is entirely okay. What’s needed is that you attempt to do your best & perspire and pant like crazy. You’ll need an intensive workout, which leaves you completely exhausted.
Push yourself to the limit, but not more than that. As time goes by, your stamina levels will increase significantly, and you’ll be capable of sprinting for a longer duration. These hard sprints happen to be extremely useful and can help you reach your weight loss goals quickly.
Olympic sprinters have muscular, toned, and hard bodies, something that they were able to accomplish, thanks to their sprinting abilities.
A high-intensity workout regimen will be hard on your body. It is incredibly exhausting. Therefore, you need to include moderate cardio exercises as well. During these days, jog for 30 minutes without eating anything at a slow, comfortable pace. It’s more than enough.
If you follow this technique and eat properly, you will be able to accomplish your weight loss goals.
When you improve, you’ll be able to run up and down hills to make it more interesting. You’ll be able to run up the hill and walk down easily without a hitch. Keep repeating this until you become exhausted.
Remember that everything’s possible as long as you put enough effort into it. You will eventually get stronger and faster and lose weight, provided you remain consistent in your efforts.
There may be times when you’ll be unable to stop yourself from overeating. You may be exhausted emotionally and unable to work out anymore. Some days, you’ll find that your weight has increased dramatically, in spite of your best efforts to reduce them.
That’s completely normal. The road to success will always be encountered with twists and turns, and there’s no telling when you might slip. The crucial factor is never to give up and keep going even when circumstances are not in your favor. Don’t ever fall back into your old eating habits & stop exercising.
Come what may don’t ever give up! You slipped once! So what? Keep going and work with more intensity on the days that follow and move without stopping. It is essential not to give up despite your problems. Don’t allow tiny setbacks to destroy your efforts.
Keep fighting. You will eventually succeed!
Some Extra Running Tips
How To Deal With Injuries?
There are some injuries, which are extremely common in runners that can all be avoided if they took some necessary measures.
You can consult here to learn more about various common injuries & know how you can avoid them.
Here is a video to help you gain some knowledge about running injuries and what causes them:
While this information can be incredibly helpful, you should also consult your physician if things get too tough.
Ensure that you avoid unnecessary health problems, respect your body & understand its limitations when you’re running. Don’t push yourself unnecessarily, pace yourself, and take a breather if you are uncomfortable with what you’re doing.
Take your own time. Half the fun lies in the path you take, remember? If you learn to savor the journey, your destination will be equally sweet as well.
Run at the pace your body can handle. Allow it to burn fat at a comfortable level. If you’re losing weight consistently, that is more than enough. Just keep going, come what may.
Try to achieve small goals if you’re feeling too intimidated. Respect your body’s boundaries and don’t exceed them unnecessarily.
How To Find The Motivation
Motivation has been included in the running tips because it is just as important as the running itself. Without it, you will be doomed.
If you’re able to do something consistently for over 21 days, it becomes a daily habit. If you want to make running a regular habit, you’ll need to run for four weeks straight – the extra time here also includes rest days.
There will be days when you do not feel like working out.
That’s completely normal. You know you should do it, but you can’t bring yourself up to it. When that happens, your brain makes all kinds of excuses to convince you not to go running. However, you know in your heart that you can’t afford to give up. There will be a sense of guilt nagging at you.
This time is incredibly important because it challenges your willpower and motivation. If you give in even once, you will be tempted to do that again and again and again, until you eventually stop caring at all.
You can’t live your life without doing some things every day. Sleeping, reading, motivation, bathing, and running are all the same. If you maintain a garden and stop removing weeds, won’t they take over your garden soon?
It’s the same with running as well. Once you stop, your momentum will fall as well. Your metabolism will start dropping as well. Eventually, you will regain all the weight that you’ve shed.
How to Remain Motivated?
- Do whatever you can to challenge yourself during your sessions.
- Keep things interesting by using interval training, weights, etc.
- Always keep trying to beat your best records.
- While listening to music and change it when you get bored.
- Find a partner to run with.
- Switch up the times at which you run. You could run during the evenings instead of in the morning.
- See new stuff and change routes every once in a while.
- Change your training techniques regularly.
You can also subscribe to running magazines to get further running tips to keep yourself motivated. Runner’s World happens to be an excellent magazine, which has been around a long time, and you will find a lot of running tips there.
Running is an extraordinary sport that can help push you to your limits. You should take pride in the fact that you’re a runner. The running tips explained in this article should help you get motivated and improve your running.
If you can enhance your strength and stamina with the running tips provided here, it will be a remarkable achievement. This feeling of pride will sustain you throughout your running journey.