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Problem solved, reviewed
There are few things more daunting than tying a lace. shoes Then I headed out the door to try my first run. You know it’s healthy, but you may be worried that you’ll feel sore or embarrassed about your pace or fitness level. Running is hard.
We aim to ease your tension with practical tips.
To find the best physical and emotional strategies for beginning runners, we turned to Santa Clara University’s former director of athletic training, former strength and conditioning coach for the University of Virginia women’s basketball team, and current We spoke with Santa Clara University Director Jeremy Golden.fitness Tehama Golf Club Marcos Esquivel of CSCS, owner and lead trainer in Carmel, California MDE Athletics In Chandler, Arizona.
How do I start running?
People who want to make positive changes for their health and stick with them generally have something in common. That is “purpose”.
“Parting is good for business,” Esquivel says with a laugh. “There is often a big paradigm shift in their lives, and health anxiety is one example. Some people realize that their health is at risk and want to be close to their children. They want to make a difference because they understand that others are counting on them to be here,” he added.
Your goal doesn’t have to be something dramatic, like a breakup or a health scare, but it’s important to have something motivating to start and maintain a running habit.
One thing that holds some people back is the fear of being judged for their current fitness level. One haven for those who want to run in a supportive atmosphere without being judged is slow AF run club – A virtual community designed to support each other.
How should beginners start running?
Running is a mechanical movement that requires speed, efficiency, and good technique to reduce the risk of injury. Golden recommends starting slowly. “Crawl before you start walking, walk before you start running. You don’t want to go all out right away because you risk injury.”
Golden recommends establishing a baseline strength level to work on the mechanics of running and see if your body can withstand the intense levels of impact that come with running. “Every time I’ve been around cross-country runners and they’ve had success, they’ve gotten stronger. They haven’t forgotten about the weight room. To run faster and longer, you need good strength. ”, he emphasizes.
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What are good running mechanics?
In an interview with Nike, Jess Woods, Nike running coach, ultramarathoner, and head ultra and trail coach at Brooklyn Track Club, tells people to stand tall and relax their shoulders and hands. He said he was there. Additionally, she encourages runners to land her feet directly below their hips. By doing so, you will unconsciously land on the center of your foot, which is the ideal position. She also advises against taking long or bouncy strides, as this can lead to injury.
Which muscles should I focus on strengthening?
For runners, Golden emphasizes the need to strengthen the posterior chain, especially the glutes and hamstrings. He notes that many athletes (and people in general) tend to be quadriceps dominant, which makes the posterior chain even more important. He recommends some exercises.
- romanian deadlift
- leg curl
- groot bridge
- Squats (up to 90 degrees if possible!)
Esquivel added that directly training the hip flexors can also be helpful. In addition to the exercises listed above, lunges and mountain climbers are good ways to stretch and strengthen your hip flexors.
Starting running can be difficult. It can also be painful. But if you can find your “why” and follow safe techniques, you can develop healthy habits.
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