How to get started and what is the importance of proper running technique?

Running is a great way to improve physical fitness and stay healthy. However, proper running technique is essential to avoid injury and maximise the benefits of exercise. Here are some important tips you should know as a runner.

What is the right running technique?

As a first step, it is important to start with the right running technique. Correct posture and leg movement can help prevent excessive strain and injury. The runner should keep the back straight, shoulders relaxed and arms slightly bent at the elbows.

It is also important to pay attention to how your feet touch the ground. The correct stride pattern involves touching the ground from the midsection, not the heel or toes.

Who can run?

In principle, running is suitable for people of all ages, but it is important to take into account individual ability and health. Here are some key aspects of age:

• Children and young people: for children, running can be a good way to get active and develop fitness. However, it is important that children and young people take up running gradually and avoid over-exertion and over-exertion.
• Adults: As an adult, running can be a great way to improve physical fitness, maintain health and control weight. It's important to listen to your body and gradually increase the effort, avoiding overexertion or injury.
• Older adults: For older adults and the elderly, running may still be appropriate, but individual factors such as general health, injury history and joint health need to be taken into account. Some people may prefer walking or other lower-impact activities that offer similar benefits.

It is advisable to consult a doctor or a coach before starting running, especially if you have any health problems or limitations. Qualified professionals can provide advice and recommendations to ensure that running is suitable and safe for the individual's needs and abilities.

Want to start running? Start by walking!

When starting to run, it is important to start gradually. For beginners, it is recommended to start by alternating walking and running, and slowly increase the proportion of running. This helps the body to adapt and reduces the risk of injury.

On several studies, which stress the importance of a gradual approach to running. These studies support the idea that gradually increasing distance, load and intensity gives the body time to adapt and avoid injury.

So just a few minutes of running a day may be enough to start with, and then you can gradually increase this according to your individual ability.

It is important to listen to your body and give it enough time to recover. As well as running, you could also consider adding some other exercise, such as weight training or stretching, to your weekly routine to strengthen muscles and improve flexibility. You can also find a range of suitable programmes FitQ from videos!

The right running shoe is crucial!

There are several important aspects to choosing footwear. Firstly, running shoes should be comfortable and fit the shape and size of your feet. It's also important to make sure that the soles are soft enough to minimise impact damage when your foot comes into contact with the ground.

In addition, the footwear must provide sufficient support and stability and should have good grip on different surfaces.

Why is running good for you?

The benefits of running are many and varied and have an impact on physical fitness and heart health. Running can help improve endurance, strengthen the heart and blood vessels and burn calories, contributing to weight loss. Regular running can also improve muscle strength and tone and strengthen the skeleton.

In addition to the physical benefits, running also has mental health benefits. It helps to reduce stress, improve mood and increase overall energy levels and mental clarity. Many people also find pleasure and enjoyment in running, and it can be a great way to relax and indulge.

In one study, published in the journal Frontiers in Psychology in 2018, examined the effects of running and other forms of physical activity on depression in adolescents. The study found that running and physical activity were significantly associated with fewer depressive symptoms among adolescents. Regular running and physical activity helped to reduce the risk of depression and improve overall mental well-being in adolescents.

Overall, proper running technique is important to avoid injuries and maximise the benefits of exercise. By starting gradually and paying attention to your footwear, you can enjoy your running and benefit your health. Running is a great way to improve health and achieve physical and mental well-being.

FitQ is about to start basic running course, which is structured by coach Margus Pirksaar so that beginners or people with no previous running experience can discover the magic of running without the injuries or sudden overload that can be caused by incorrect technique. The programme is suitable for people of all ages who have no injuries that would prevent them from running. Find out more here.

Read also several other sporty tips here!