Five Tips for Better Running from CAC Trainer Josh Congelio

Five important things to thing about to get the most out of your running regimen.

Proper Footwear
1. Running shoes should be selected by knowing what type of running you will be performing. Will you be on a treadmill, pavement, or a path? Select a shoe with the proper amount of support for the task.
2. Select a shoe that compliments your foot whether you have a high arch (narrow foot), normal arching, or wide feet (Flat footed).
3. Also ask someone you know, or a fitness professional to watch your natural walking gait to see if your ankles tilt in a certain direction. The three ankle positions are No tilt, pronation (ankles tilt inward), and supination (ankles tilt outward). Select a shoe that is made for your type of ankle tilt. A qualified running shoe professional might be required to help you make this choice.

Nutrient timing
1. Eat a smaller meal or snack one to two hours before the run to fuel your run.
2. Experiment with what types of foods agree with your stomach / body while running. What may be best for once person isn’t always optimum for another.
3.Stick to foods that are easily digested or absorbed by your stomach. Avoid dairy, and complex carbs such as pasta.

Warm-Up / Cool Down
1. It is not a good idea stretch a cold muscle, especially before any type of physical activity. What to do: Dynamic stretching and joint mobility exercises- Moving around while stretching. A few examples: Jumping jacks, high knees, toe walks, ankle rolls, shoulder circles, etc...
2. The first couple minutes of the run should be at an easy pace, to help warm the body up and easily transition into the heart of the run. Adversely, the Last 5 minutes of your run should be done in the same manner in order to progressively return your heart rate down to a near acceptable post workout rate.

Gait
1. Try not to heel strike within your running gait. It is most natural and anatomically correct to hit the ground with the mid-foot region. This is not what we are used to because of the way we walk on a normal basis. Try it and practice it! Your shins, knees, and hips will thank you later.
2. After striking with the mid-foot, transition your weight toward the front, or the toes, and push off into the next step (flight) of your running gait. Avoid all pounding or heavy feet action.

Efficiency
1. Regulate your breathing. Try to match your breathing pattern to your stride. For example, inhaling for two strides, then exhaling for the same.
2. Breathe in through your nose, and then out through your mouth. Air taken in through your nose is temperature regulated before it hits your lungs. This is particularly useful in cold weather running.

Josh Congelio
CAC Personal Trainer