GoLocal’s Running Coach: Pace, Breathing and Landing
Wednesday, June 03, 2015
Today we will cover pace, breathing and landing. A common mistake new runners make is they take off running, with no strategy or plan. Next thing you know, their bent over hands on knees huffing and puffing saying, I can't breathe I'm not meant for running! Like everything else in life you need a goal and plan to reach that goal. So let's set that up for you right now. If you're not a runner, a good goal to have is to run a 5k. You will need 6 weeks of training. Check out www.coolrunnings.com for a list of races in your area. Pick one out closest to that 6 week mark and pay for it. It is very important you purchase your ticket ahead of time so that there is no backing out last minute.
Your pace should be slow and steady. You may get frustrated at times and feel that you can walk faster than what you are jogging. This is ok. It means you're at the right pace. You must feel comfortable while jogging. This is called building muscle and cardio endurance for distance. You will walk and then run going back
and fourth never walking for more than 60 seconds at a time.
Breathing and landing: We are here to throw away that horrible advice that the 70s & 80s gave us about breathing in through your nose and out through your mouth. Both airways should always be open. Nice deep breaths in and out. Never take a breath to each step, this will make your heart rate excel prematurely. I say about 2 steps for every 1 breath. Always controlling your breathing.
How many of us get shin splints when we run? This is the most common running pain I hear about. Shin splints are caused from landing on your toes for a long time. The only time in running you should land on your toes is for sprints. This helps you run fast and they are always short distances. The secret to preventing shin splints is rolling the foot. Landing towards the back of your foot and rolling it so that the toe is the last part of your foot that lands on the pavement. I call this heel toe running. I make all of my clients repeat in their heads "heel~toe" at the beginning of all of their runs. This reminder will help you learn how to change your landing strategy. It may even feel weird at first, but after a few runs you'll get the hang of it. And when you never get shin splints again you will love me for it!!! Now get out there and start running!!
Next week we will go over the importance of hydrating with water. What sports drinks are good and bad for you. And when to drink a protein shake to maximize results. 'Till next time!
Monica Racicot is the owner of MG Fitness in Worcester and head conditioning trainer for Framingham State University.
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