What You Should Know Before You Run

What you should know before you start running
 
Always warm up

• Slow jog
  
• Dynamic stretching including hamstring sweep, walking lunges, hip flexor hold and walk
• Drills including: high knees, butt kicks, sides to sides and grapevine

Employ Good Running Technique

• Head neutral, looking forward
• Shoulders relaxed
• Elbows at 90 degrees moving forwards and back not across the mid line
• Ankles, hips and shoulders in line
• Core engaged
• Pelvis neutral
• Tilt from the ankles and let gravity pull you forward
• Land on forefoot not heel
• Feet underneath you not in front
• Increase cadence before increasing stride length to increase speed. (Aim for a cadence of 180 steps per minute)

Strengthening exercises for runners

• Lunges and squats should be part of every strength routine and strength should be done twice per week.
• Core exercises are essential for runners. After every run do a 20 Big Scissors, 10 sit ups and 40 bicycle legs times 3 sets.

Stretches
Static stretches are only done at the end of the run. Stretch all major muscles groups including, hip flexors, quads, hamstrings and calf muscles.
.Follow the link for some really good tips on correct running technique https://www.youtube.com/watch?v=wCVSv7UxB2E