Main Body
1. The Basics
Running is a convenient and effective form of exercise. With the proper knowledge, all you need is a good pair of comfortable shoes and a safe area to run. Let’s explore the basics!
Running Form
Use the following TIPS to run with proper form:
- Run tall with an elongated spine
- Maintain a neutral head position and scan the horizon with your gaze
- Make ground contact with the foot underneath the hip line
- Land softly
- Swing arms back and forth from the shoulders trying not to twist at the waist.
- Hands should stay relaxed and kept low near your waist. They should not come over the chest line or past the hip pocket.
- Above all else, remain loose and relaxed
Training Progression Guidelines
When considering exercise prescription you should keep four factors (Frequency, Intensity, Time, and Type) in mind. When increasing your walking time and/or distance, don’t progress too quickly, and if anything hurts take some time off. It is vital for you to listen to your body. If you are in pain and attempt to continue progressing, you will likely cause even more harm to your body and overall health.
Ultimately… staying smart is staying in-tune with your body!
The Benefits of Running
It is often mentioned, running is a great way to stay in shape, but research has shown it also has additional health benefits.
- One study found that runners are more likely to live three years longer than non-runners, as well as reduce their risk of premature mortality by 25%-40%.
- Experts from John Hopkins have stated that exercise, such as running, helps an individual fall asleep more quickly and improve sleep their overall quality.
- Running can also help prevent or manage various health conditions. A study that compared 675 marathon runners with non-active participants found that their rate of arthritis was lower than that of the general US population.