Improve Your Running

I ran cross country and track throughout high school and have learned a few tips in those years! Follow these tips to see how you can begin to run, or improve your running!

Set Goals

• Begin by challenging yourself to complete one mile. 
• Whether you can run the whole time or not, finish the mile! 
• For starters, it doesn't matter how long it takes you as long as you are getting it done!
• Then, challenge yourself to push for that extra half a mile and at a faster pace. 
• 30 minutes of cardio is all you a need a day to ensure a good cardio workout.
•  I usually run 3 miles at 10 minutes each, for a total of 30 minutes. 

Regulate Your Breathing

• It's easy to get winded when you are panting and trying to catch your breath. 
• To reduce this, make sure you start breathing in through your nose and out through your mouth from the beginning of your run. 
• Remind yourself to breathe right and soon it will become natural. This will help you run longer and faster! 
• When you need to stop to catch your breathe, don't bend over and place your hands on your knees.
• Stand up straight, and grasp the top of your head with your hands.
• This makes it easier for oxygen to flow to your chest. 

Proper Form

• Stand up straight to enable oxygen to flow freely to your lungs. 
• Keep your hands at the sides of your hips. 
• Don't move them up and down like a sprinter, or have them flapping on the sides like a chicken! 
• Pump your arms forwards and backwards almost like you are swimming. 
• Keep your fingers loose, and don't ball them up into a fist. 
• This will help relax your arms, shoulders, and hands.
• Kick your legs back with each stride so that gravity can assist a stronger kick down.
• This will help you run faster. 
• It may seem like you are prancing like a horse, but you will soon feel like you can trot along next to one! 

Running helps prevent diseases, lose weight, and relieve stress. Make running fun and bring a buddy with you and explore new areas!

Let me know if you have any questions.

Warmly,

Alina <3