4 Tips for Beginner Runners - hungry-runner.com
1. Breathe Naturally: Zika mentioned that many new runners tend to ask her how they should be breathing while they run. Her advice to them is to just let your body do what it was built to do. In other words, just breathe. Breathing is an involuntary action. Your body won’t stop doing so when you start running and it shouldn’t be something you need to think too much about. Of course you’re muscles will start to need more oxygen and as a result your breathing will become heavier, but still, it should be a natural process. Just let it come naturally and your body will take care of the rest.
2. Relax your upper body: Running with hunched shoulders (a posture that many of us tend to take on due to prolonged hours sitting in front of computer screens and typing away on smart phones) and clenched fists creates tension in your upper body. Tension will slow you down. Focus on drawing your shoulders back and down and maintaining a tall upright posture. Let your arms hang naturally so that your forearms are parallel to the ground. When it comes to your hands, follow what Zika calls the “cracker rule.”
Imagine you are holding a cracker. Your hands should be slightly closed, but not squeezed too tightly (or else you’ll crush the cracker). The goal is to hold onto as little tension as possible and stay relaxed. She also mentioned that there’s no need to swing your arms or twist your torso. Doing so will only waste energy and increase your risk for injury. Focus on running in a straight, forward line and let the rest of your body follow naturally.