For many, running is a great way to stay in shape and a good excuse to get outside. Newer runners, however, can find it a difficult sport to break into. Although it seems simple, running involves than getting from one place to the other on foot. From technique to footwear, runners need to consider many things.
Wear the Right Footwear
Having proper running shoes is a huge part of enjoying your run. Shoes that don’t fit well or are ill-suited for running can cause discomfort and injury, so make sure that your shoes are right for you. If possible, visit a store that specializes in running shoes and have a professional help you pick your shoes and fit them.
Maintain Proper Form
Running with good form takes a lot of the pain out of a run, will give a runner a more efficient stride and can go a long way in preventing injury. Proper running form entails running with your head up, eyes forward and shoulders back. Keep your steps light and avoid striking the ground with your heel. Instead, try to start the footstrike with the outside of your foot and roll towards the ball of your feet.
Don’t Overtrain
Many running injuries are a result of overtraining, so make sure that you give your body time to recover between difficult workouts. In an article on the Runners World website, Kristen Dieffenbach, Ph.D., said that "you should have the same commitment toward your recovery as you do toward your workouts." She recommends that runners take the time to get enough sleep and prepare postworkout recovery meals.
Follow the 10-Percent Rule
Don’t increase your mileage drastically because it can place too much stress your body, which can result in an injury. Instead, increase your mileage gradually, following the 10-percent rule, which advises increasing your running distance by about 10 percent per workout. Runners World writer and marathoner Amby Burfoot called the 10-percent rule "one of the most important and time-proven principles in running."
