Author: Emma McGuire, Physiotherapist, Arana Hills Physiotherapy
1. Don’t get stuck in a running rut
Try not to do the same 3km loop at the same pace every single time you go running. Try to mix it up a bit with different distances, speeds, intervals (walk/jog, jog/run) and hill running. You will get a lot more benefit out of this style of training, plus you won’t get bored so easily!
2. Running posture is important
When you run, keep your gaze in front of you rather than down at your feet. Your shoulders should stay relaxed and down away from your ears. Your arms will swing backwards and forwards, not across your body. Your back will stay relatively upright with only a slight forward lean. For distance running, your strides should be short with a quick turnover. You should strike the ground somewhere around the middle of your foot with quiet and springy steps!
3. You are only running against your self
You should not compare your time, speed or distance with anyone other than yourself. Keep a record of your PB’s for your own personal use, but do not expect to run your fastest time every time you run. It helps to include runs of different speeds into your training.
4. You are allowed to walk!
Walking on a run is not cheating. Don’t feel like you need to run the whole way, especially if you are new to running. Including some walk / run intervals into your training regime will assist you to safely improve your running.
5. You will not get a “stitch” from drinking too much water
A “stitch” feeling is usually from breathing incorrectly. You will not get a stitch from drinking water, so if you are running for more than 30 minutes make sure you are staying hydrated!
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