| Technique A good running technique can help in gaining better results and can also help to eliminate some injuries. The runner should be upright when running with the hips directly under the torso. The upper body shpould be relaxed with the arms coming through loosely and low and upwards so that the thumbs are just inside the shoulders. The upright body carriage helps to lift the knees higher so increasing stride length and stride speed relative to the speed he or she is attempting, and the relaxed style saves energy and helps the runner to maintain balance and avoid sway from side to side. By keeping up tall, it is possible to gain a drive off the back leg and run lightly. A runner should not hit the ground hard with the feet as happens when someone sits back and keeps the knees bent. Striding out over about 100 meters or more and then jogging about 300 meters before repeating can help if the observations are kept in mind. Gradually speed improves to coordinate with the endurance training. Running over hilly terrain, when the runner is fit enough, will strengthen the legs and add power and flexibility, particularly in the ankles. If this is fitted into the running schedule on a regular basis, the runner will show a marked improvement. Golden Rules If you have any doubts about your health, it is wise to consult your doctor before starting to jog and also have regular checks to monitor the bodies reactions. Running on firm surfaces, such as roads, gives the best traction and means the leg muscles do not tire as quickly as they would on rough or soft surfaces. when training on firm surfaces, it pays to have good rubber soles and heels on running shoes to alleviate the effects of jarring. Dry grassy areas are usually best for beginners to minimize the jarring as the slower you run, the harder you land on the ground. Never try to run too fast during the initial training, for it is better to run a little too slowly rather than too fast. Always try to finish in the "pleasantly tired state", knowing that you can do better. You can never run too slowly to help bring about some cardiac development. but you can run too fast, causing distress, sore muscles and slowing your recovery. Inevitablythis then effects your following days training. A sensible and balanced diet shoud be maintained. It pays to read all you can about the functions of vitamins, enzymes, and minerals. It is futile traing hard if your diet is not wholesome and balanced. Continued jogging over months can help lose weight, providing you run enough and at the same time watch your calorie intake. After about half an hour of running at a good speed, your fat metabolism starts to provide most of your energy.
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