HowToRun

A complete guide to:

RUNNING

COVERING: IMPORTANCE OF
Stretches (pre and Post
run)
STRETCHING
Muscles Activated
Running Technique Stretching before a run, or any
Learn-to-run Pacing form of exercise is of high
Long distance running important, as it prevents injury by
Cross-country running increasing flexibility, as well as
Trail running improves the quality of your
workout. Stretching is also
necessary after running as it
reduces the accumulation of lactic
Page 1 acid throughout the body, as well
as relaxes tense muscles, limits
muscle and joint strain, and help
muscles stay flexible and toned.
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DIFFERENT TYPES OF
STRETCHING
Example of Pre Running
stretches:
Dynamic standing quad
stretch
Hold on to something stable with one hand, bend
your opposite knee and with your free hand firmly
grip your ankle or the front of your foot. Gently push
to hip of the bent leg forward, at the same time
pushing your foot into your hand.

Calf raises
Stand on the edge of a step or kerb so that your heals
are hanging over. Slowly lift up onto your toes then
lower your heel back down below the step. This
targets the calf muscles and achilles tendons, which
work hard during running, therefore making this an
ideal stretch.

Muscles activated:
Example of Post Running
stretches: Some of the main muscles activated when
running are the:
Triceps Stretch Glutes
Bring one of your elbows across your body, towards the
Quadriceps
opposite shoulder. Use your other hand to bring your elbow
closer to your shoulder. Repeat with other arm. Hamstrings
Calf Muscles
IT Band Stretch
While in an upright standing position, cross your right leg behind Glutes:
your left. Lean forwards and to your left side until you feel a Running activates the glutes, but which ways depend on the type of
running. Sprinting activates type II fibers which increases muscle size,
stretch on the outside of your right leg. Raise your right hand
whereas long distance activates type I fibers which increase endurance
over your head and extend it to the left. Repeat with left leg. This and stamina.
exercise targets your iliotibial band
Quadriceps:
Running activates the Quadriceps. This is shown in high-intensity interval
training where the cardiorespiratory fitness improves as well as the size of
your quadriceps increasing in size too.

Hamstrings:
When running, our foot hits the ground, and the hamstring contracts to
pull us forward. At the end of the foot-on-ground stride, it contracts
further to pull our heel up into the swing part of the stride. In doing so this
activated the hamstrings and strengthens them.
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Calf muscles:
Calf muscles are activated in not only running, but walking and hiking too.
Calf-strengthening exercises such as these, sends force through the
muscle, especially when going uphill. The steeper the climb, the more
your calves have to work. Running sports such as soccer, basketball, and
tennis demand that you run, jump, and push off your calf muscles to
accelerate or change direction quickly, hence why people who play these
sports have to train in a way that targets these muscles.
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CORRECT RUNNING
TECHNIQUE
Heal-toe contact
When running your heal is the first part of your foot that
makes contact with the ground. You should then proceed
to role onto your toes. This helps take the shock of your
landing and prevents many injuries.

Soft landing
When running with proper heal to toe contact, your
landings would naturally become softer, making hardly
any noise. Again this helps decrease the force of shock
to your calf muscles.

Knee angle nearly 90°

In order for maximum muscle activity and larges strides,
the angle of your knee then stretching your leg ahead of
you should almost be 90 degrees. This takes a lot of
practice, but improves the quality of your run.

Quadriceps are parallel to

the ground Learn to run pacing:
Again, if you are able to get a 90 degree angle, maintaning
quadriceps parallel to the ground will be easier to achieve. Beginner runners will find it difficult to run at a steady pace when they first
This helps with stride length and quality of your run. start. a helpful program to increase their stamina and endurance is a pacing
method:
First run - Runner will run at a steady pace for 1 minute and walk three,
Np tension in arms or repeating this for the duration of the run
Second run - Runner will run at a steady pace for 1 minute and walk two,

shoulders repeating this for the duration of the run

Third run - Runner will run at a steady pace for 1 minute and walk one,
repeating this for the duration of the run
When running people often tense their shoulders, arms, and fists. In Fourth run - Runner will run at a steady pace for 2 minutes and walk one,
doing so, they are hindering blood flow, and makes running much repeating this for the duration of the run
harder by wasting energy. By running with loose shoulders and arms
This method continues - increasing the minutes of running whilst decreasing
pumping at your side, your run will be easier, and more effective. the minutes of walking until the runner is able to complete a whole run at one

Slight forward lean

steady pace.

Having a slightly forward lean means that you will always have
momentum pushing you forwards. This will result in a raster Different types of running:
and better quality run.

Long distance
Long-distance running, or endurance running, is a form of
continuous running over distances of at least 3 km.It requires
endurance, stamina, and mental strength.

Page 3 Cross Country

Cross-country runners compete in distance races that take place on non-paved
running paths. In these competitions, the must overcome challenges that their
track-bound counterparts don't face, while running for several miles across
uneven surfaces.

Trail Run
Trail running is often defined as going for a run at the heart of nature.
It's an extremely all-round non-stadia sport that, of course, works the
legs, but also the upper body. It requires concentration and attention.
You can complete a trail run in many different places - a forest,
mountain etc.