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How To Run Better: Tips For Beginners and Pavement Pounders
The hot acronym in running circles right now is NYCM. This week kicked off marathon training for runners training for the ING New York City Marathon in November. Countdown: 18 weeks.
While most of us won't be running 26.2 miles in the fall (myself included), there are a few tips we can learn from the pavement pounders to make our jogs around the block a lot more enjoyable.
Running Coach Jonathan Cane has helped thousands of beginners and even a running world record holder, and he's also training the group of six runners in a charity-based competition called Run for the Rabbit. He shares four tips for a better run:
1. Progress conservatively: Beginning runners get excited by their early progress, and often want to do more, more, more! But it's important to progress gradually in order to avoid injuries. Ambition is great, but not if it gets the best of you. I usually have my runners add about 10% to their weekly volume each week for three weeks, and then back off by 20-25% for a week.
2. Don't run in the wrong shoes: Just because Brand X's new shoe works great for your friend the runner doesn't mean they're right for you. And just because you're new and not running that much yet, or unsure that you're going to stick with the sport, doesn't mean you can run in the shoes you use for the gym or classes or basketball. You need shoes that are appropriate to your foot, your body, your running. Running specialty stores can help you find the right shoe for you.
3. Don't ignore form: Sure - running is just left foot, right foot, repeat, but you do have to have some awareness of what you're doing. I like to have my runners shoot for a stride rate of 170-180 per minute and focus on having their foot land gently under their center of gravity, rather than out in front of them. When you're new is the time to develop good running form habits--don't shrug your shoulders, keep your elbows bent to 90 degrees, keep your hands and jaw relaxed and don't let your hands cross your midline.
4. Pace smart: I try to stress awareness to my runners. Listen to your body and the cues it's sending you, don't tune it out. This way you learn from every workout. Many runners, old and new, tend to start too aggressively in races and training runs, and then they slow down. That's because it feels easy at first. No matter how hard the first mile felt, if you had to slow down on the second mile, you'd be better served to start slower next time. Listen and learn.
And if you are about to embark on your first full marathon, check out the recent release, The Complete Idiot's Guide to Marathon Training to learn tricks including when to eat, what to refuel with and how to train.
