How to Run Without Getting Injured: A Guide For Beginners

Know before you run

Running for humans is a natural form, unlike Swimming. However Running can get technical if a person is competitive and wants to take different level. If a person wants to be strong and injury free, it’s good to cultivate some good habits or techniques to be a better runner. Let me guide you on how to run!

How to Run

Some things which I believe are the keys to be strong runner is focusing on “Relaxing” upper body, strong core strength, follow every step through the Hip driving technique, shoulder strengthening and flexibility through yoga (Asanasa). Not to forget, eat well and recover well. Power naps and sleep are important part of physical training. It’s always best to have structured training.

How to Run

But how often should you run?

You can tweak your runs based on experience, I recommend 0-1 year experienced to run/jog for 4 times a week, scheduling 2 consecutive days and a break, experienced runners can go up to 5 or 6, with periodic & structured training and building towards your ‘XYZ’ race. Remember, your run schedule must not be overloaded for your body, and at the same time it shouldn’t be too easy either. Follow structure training to improve your running.

Up hill running

How to improve at uphill and downhill running?

Uphill and downhill running are always challenging and that’s where injuries happen. Therefore, for beginners I always recommend to take it slow in the beginning, shorten the strides either up/down and keep the heart rate low. If you are running out of breath, its an indication that you are running too hard which is burning out your energy. The most important thing is keeping your stride short, and increasing your cadence above 100 steps per minute is ideal and smart way of running hills. It is similar to the small chain ring and high cadence on the bike.

best surface to run

What’s the best surface to run?

I prefer unpaved road for most of my training, keep less pressure on knees, it will be good to add Trails in the beginning of the base season, as we lead up to race add about 80% of training to the race environment, for example, if it is on Pavement, than 8 weeks before the race I start running on Pavement, otherwise I prefer trails or unpaved roads, it is good to run Hills and Hard Intervals on Soft surface like unpaved road.

So now that you know how to run, RUN!

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Subramani Venkatesh

A triathlete, runner, trail runner and swimmer, Subramani has been involved in Endurance sports from more than 10 years. However, he has been training competitively from last 4 years and has done self-coaching for 1.5 years. After following structured training for Half-Marathon and Full Ironman, He realized the importance of following structured training. Implementation of structured training in everyday training takes you to the next level. With good understanding of Power Meters, HR and Fitness Software to analyze workouts, he is experimenting with his own training and everyday routines. He is always willing to help others with his knowledge and experience.