Learn more about problemsolving with this collection
How to overcome unwanted thoughts
How to manage intrusive thoughts
How to change your attitude towards intrusive thoughts
Cadence is Too Slow
- A common problem with beginning runners is they simply are not turning over their feet quick enough.
- Efficient running occurs at 180 steps per minute. It is common for beginners to run with a cadence of 140 to 160 steps per minute.
- At these low cadences, you are either :
- spending too much time on your landing, adding unnecessary height to each step, or
- your muscles are not properly engaged.
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MORE IDEAS ON THIS
Adding Speed and Mileage (cont.)
Once you have built a decent base through strength development and speed work, you can start to expand the mileage. Increase your mileage as long as it falls around the 8 minute per mile rule.
Train running anywhere from 2 to 6 days per week, but
- for every dista...
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Adding Speed and Mileage
Working on sprints will increase your VO2 max, conditioning, explosiveness, mental fortitude, and lean body mass.
Beginners should start with shorter distance sprints, anywhere from 50-200 yards. Once you are better conditioned,...
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204 reads
Lack of Muscle Endurance
- While running, the muscles of the posterior chain and core should be engaged throughout the stride.
- When many runners learn the push, extend, and pull method of the landing, they often become sore in the hamstring and gluteal muscles because they are not used to thi...
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240 reads
Unable to Open Up Your Stride (cont.)
- Upon landing on the mid-to-fore foot you should :
- focus first on pushing back and off of the foot,
- then transitioning into quickly extending the leg behind, and
- lastly pulling the heel back towards the butt,
- then forward to carry in to the next ste...
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289 reads
Unable to Open Up Your Stride
There are two possible issues if you are unable to open up your stride:
- your mobility, or
- the way you land and carry over to the next stride.
If mobility is the issue, look at obvious problem areas. Are your hip ...
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371 reads
Run Right, or Don‘t Run
If you want to run to improve your health, then learn how run the right way or you’re far better off walking.
- If you have had any joint pain, shin splints, foot pain, tendon pain, or complete stagnations in your running within the past 6 months, check your form and sp...
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234 reads
Speed Over Distance
Basic running technique has to be established before work can begin on speed and inefficiencies.
This includes:
- learning to land on the mid-to-forefoot,
- having a relaxed jaw,
- hands at or just below 90 degrees swinging lightly with the opposite...
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580 reads
Running in Proper Form is Important
Running is an essential function that every human should be able to perform correctly. But most people don’t.
Running quantity has trumped quality for a long time.
This isn’t elitism, or about having to be fast to run, but rather the necessity of need...
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1.03K reads
Adding Speed and Mileage (cont.)
Figure out which part of your running form is lagging and work specifically on that issue.
Then work on speed while slowly increasing the mileage within an 8 minute per mile time frame.
Eg, if you can run 2 miles in 18 minutes, loo...
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Speed is often overlooked, but is a very important factor
Every human should be able to run a mile in 8 minutes with proper form.
If you can’t run an 8-minute mile, there’s a good chance you’re not able to open up your stride, quicken your cadence, or don’t have adequate muscle conditioning for the length of your run.
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Lack of Muscle Endurance (cont.)
Exercises to create a stronger runner include:
- calf raises,
- reverse lunges, and
- barbell hip thrusts.
Plyometric exercises like box jumps or jumping lunges are also fantastic for conditioning and develop explosive power.
When working on plyometric ex...
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Lawyer turned Artist Visionary Curator & Gallerist. Empowering self-love and joy through art & words. www.innerjoyart.com 💝 Instagram : dymphna.art
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