How to Run (Part 1)

Many people have asked for my advice on starting a running program.  Perhaps you've made a resolution to start running, or to learn how to run better, smarter, faster.  This year I’ve made a personal decision to tackle a new running distance, the half-marathon (21.1km). Considering this, writing a blog about several important running topics seems to be fitting.  Therefore, over the next few weeks, I’ll be posting a series of blogs on running, covering the following pertinent topics: 

1. Stretching 

2. Proper running form 

3. Nutrition & hydration

4. Strength training for runners

5. Proper equipment (necessary vs. trendy)

6. Building up mileage (how to increase over time)

7. Recovery techniques 

8. Common injuries & prevention

9. Cross-training

This week I’ll discuss the first 3 topics: 1) stretching, 2) proper running form, 3) nutrition and hydration. 

1. Stretching

Its important to stretch both before and after your run.  Stretching before your run will help loosen up tense muscles and prevent injuries.  It will increase blood flow to the muscles helping them work harder and increase synovial fluid on the joints, protecting them from injury. Stretching after your run will help increase flexibility and ROM (range of motion). 

The key muscles to stretch are the gluteals, adductors (inner thighs), hamstrings (back of thighs), quads (front of thighs), hip flexors and calves.  Hold each stretch for at least 15 seconds and take a deep breath in each position.  

Refer to my blog “Why you should warm-up and stretch” (dated Aug 13, 2014) for more info on this topic. 

2. Proper Running Form

The key to running well is to maintain proper form.  In this section I’ll cover the most common errors in running form and how to correct them.  If you’re unsure how to check your own form consider getting a running analysis from a personal trainer or professional running sales outfitter.  Having a friend videotape you running for a few minutes might also be insightful to review and analyze.   

The key form topics to review include: a) foot strike position (heel vs toe strike), b) how your feet turn when they strike (over-pronation), c) stride length (over-striding), and d) wasteful movement.  

1. Foot strike - to avoid stress injuries to your joints and feet, ensure your foot strikes the ground on the ball of the foot and rolls up onto the toes, never striking the ground with your heel. Your body is less able to absorb shock through the joints when heel striking, which will eventually lead to knee problems. Retraining your foot landing is necessary for heel-strikers. Your trainer can give you tips on how to do this. 
2. Pronation/Supination - turning the foot in or out when running. Over-pronators roll in at their knees causing stress on the arch of the foot.  Over-supinators roll outwards and often end up with shin pain and stress fractures.  Check for wear on the edge of your shoes for evidence of pronation/supination and see a sports therapist for proper running shoe fitting if this occurs.  Your knees should always stay properly aligned with your heels and hips when running. 
3. Over-striding - stride length is also important.  If you over-stride you risk injury (muscle strain) and exhaustion (essentially, you’re trying too hard). Run at a natural stride, and speed will come naturally with training. Think about stepping forward like you would when walking, not while lunging. 
4. Wasteful Movement - Run tall with your upper body/torso upright, you shouldn’t be leaning either forward for backward. Keep your arms tucked into your sides, slightly swinging with momentum from your core.  Try to minimize any up and down bobbing motion.

To help illustrate good vs poor running form I’ve posted 2 pictures of myself. One was from one of the best runs of my life, and the other was from a race that was one of my worst.  The first one you can see my body was upright, arms tight, legs and knees aligned and foot striking properly.  It was a good strong finish.  The latter I’m completely exhausted, swaying my arms wildly, looking knock-kneed and foot striking with the heel.   You don’t want to finish weak like that.  I keep those pictures handy to remind myself to maintain proper form. 

3. Nutrition & Hydration

You need energy to run, and the most accessible energy your body uses while running comes from carbohydrates.  Runners should regularly consume a healthy diet of whole grains and complex carbohydrates to fuel their runs.  Avoid over-processed carbs (e.g. refined, polished, white, with chemical additives), instead aim for the natural, whole and brown.  

My favourite breakfast before running would be oatmeal and fruit (e.g. apples, peaches, bananas, melons).  Lunches and dinners should include brown rice, multigrain breads, whole grain pastas, starchy vegetables (e.g. potatos, yams, turnips, carrots, beets, peas, green beans). 

Protein is also important, but more so after your run.  To repair and rebuild your muscles lean protein is required from your diet.  Excellent protein sources include: Dairy sources (eggs, yogurt, cheese, milk), Vegetarian sources (quinoa, soya, legumes, nuts), Meat sources (fish, poultry, beef).  Try to get a serving of protein within an hour of finishing your run. 

Staying hydrated while running is also very important for overall performance.  It is necessary to help you avoid cramps, fatigue and dizziness. Avoid chugging water before or during your run to avoid stomach stitches. Instead take small sips of water at regular intervals to maintain hydration.  As a general rule of thumb, I recommend drinking a cup of water (250ml/8oz) each half hour of moderate exercise. Double that for vigorous exercise or if exercising in hot/humid conditions. 

Some more tips to avoid dehydration while running include:

• running early in the morning or later in the evening when the temperature is cooler
• pick a running route that is shaded or indoors on really hot days
• drink a bottle of water before bed the night before your running days
• carry fluids with you in a hydration belt
• consider sport drinks or adding electrolytes to your water if you sweat excessively  
• pouring water over your head may lower perception of effort
• wear a hat to shade your head and face

Refer to my Carb Loading Blog (dated Aug 1, 2014) for more info on this topic, especially for your long runs. 

Stayed tuned for next week, when I’ll post the second blog in the 'How to Run' series.  
I’ll be covering the next three topics: 4) Strength training for runners, 5) Running gear/equipment, and 6) Mileage.