The practical guide to running properly The practical guide to running properly

Jogging improves mood and stamina. To do it correctly, however, you have to start at the right pace, be consistent and avoid making certain mistakes.

One of the benefits  of running is that you can see your performance improve over a short period time, creating an even greater incentive for you to continue training the next day. You don’t need much to do it, just enthusiasm and the mindset that it is something you enjoy. The American Physical Therapy Association offers some recommendations to do this exercise right:

  • Choose a good location. The ideal ground to run on is a dirt path, as it is uneven and helps decrease the impact on joints. The next best option is asphalt. It provides more leeway than cement or sidewalk, but is sometimes more dangerous due to the presence of cars. Running through varied terrains with ups and downs also helps reduce injuries because it works different muscle groups, distributing the force among them.
  • Stretch. Warming up is part of training. Avoid going from walking to running without a transition period, as the blood and muscles need to stretch little by little. Start with some light stretching (they should not be painful) and walk briskly for five minutes or with a slight trot.
  • Maintain good posture. Keep your head upright and look straight ahead. Running while looking at the ground with your head down, can lead to cervical pain. Keep your core straight and slightly inclined forward; a vertical or even backward position may lead to lower back (lumbar) problems. The arms provide important compensation and balance. They should stay relaxed and the elbows should be bent at about 90 degrees, maintaining a forward and backward movement.