Running advice: advice for a fulfilling practice

Running tips to shape your physique 

Running is a popular sport that offers many physical and mental benefits. Whether you are a beginner or an experienced runner, running advice can help you make the most of your session while avoiding injuries and improving your performance. 

Muscle strengthening 

Muscle strengthening is an essential component of running. To start, focus on the targeted muscles during running, such as the quadriceps, calves, hamstrings, gluteal muscles, abdominals and the muscles of the arms, back and shoulders. 

Next, think about adapt your training program to avoid any imbalance which could cause injury. For example, you can opt for functional exercises, these are those who naturally imitate the movements of running. You will find lunges, squats, burpees, push-ups and even planks. These exercises improve coordination and balance. 

Furthermore, you can also practice stability exercises to maintain good running form. To work on your stability, you can use a Swiss ball to strengthen your balance and coordination. Also, you can exercise side planks or glute bridges which are effective. 

How to manage your muscle strengthening? 

Then, to strengthen your muscles properly, you can Alternate between low-intensity muscle-strengthening exercises and high-intensity exercises. This will allow your muscles to adapt optimally. It is also an opportunity to strengthen them in different ways. Furthermore, do not neglect the upper body, which is essential for maintaining good posture and which promotes an efficient stride. 

Additionally, you can integrate plyometric exercises such as box jumps, high jumps and broad jumps to improve your muscle power and explosiveness. These will be useful for quick starts or sprints during races. 

Finally, stop looking at the clock and leave a break necessary for your muscles between sessions. This period is necessary to allow your muscles to rebuild and become stronger. 

Work on your flexibility

Flexibility is a regularly neglected aspect of running. However, it is an essential element to boost your performance. To take care of its flexibility, start with yourself stretch regularly to soften your muscles before and after the session. You can start with dynamic stretching such as leg swings, trunk rotations and dynamic lunges to prepare your body for exercise. 

Then you can practice thestretching across your entire body focusing on the main muscle groups involved, namely the hamstrings, calves, quadriceps, hips and back muscles. But beware ! take a gradual approach, don't go beyond your limits. Gradually increase the intensity and duration of stretches over time. 

Other exercises

In addition, in addition to stretching, you can practice joint mobility exercises to improve the flexibility of your joints. 

Finally, do not hesitate to stretch on your days off or after intensive workouts. This promotes muscle recovery and prevents stiffness. 

Opt for good running technique 

To adopt good running technique, work on your posture in the first place. This involves keeping your back straight, shoulders relaxed and head aligned. It is important to stay straight and not bend over to avoid overloading any part of your body. 

Then during your race, favor a stride where you land in the middle of your foot rather than on your heel. This technique allows'attenuate the shocks on your joints as well asavoid injuries and pain on your ankles and knees. 

Also, as you go along, you can speed up your running pace, that is to say the number of steps per minute. To do this, focus on shorter, faster strides rather than long strides. 

Use your body correctly

As you know, during the race your arm are in demand, but are they used well? They play an important role in the activity, so it is important to move correctly. Keep your elbows bent at 90° and move them fluidly and in coordination with your legs to propel yourself forward. 

Furthermore, a mistake that many runners make is overgrowth. This is a stride where your foot crosses in front of the other when landing. This movement is not recommended since it can create imbalance and a high risk of injury. Therefore, it is best to keep your feet aligned parallel to your trajectory. 

Finally, for a suitable technique, wear a pay special attention to your strides. By being aware of your steps, you will be able to adjust your movements if necessary. 

Do interval sessions

THE interval sessions are one of the most common methods effective in increasing your speed, endurance and performance. It consists of alternating between periods of intense physical effort and periods of active recovery. These sessions are adaptable to any level. Here's how to practice a session. 

If you are novice, it is best to start with short, low-intensity sessions. For example, you can alternate between 30 seconds of sprinting and one minute of active walking. Then, you gradually increase the intensity and duration of the intervals according to your physical improvement. 

Concerning the practice itself, choose a flat terrain to maintain a constant pace and limit injuries. Additionally, to measure your intervals, bring a GPS watch or stopwatch to track the actual time and distance of each effort and recovery. 

Start and end of race

Then before starting your session, warm up properly starting with a few minutes of slow running, continuing with dynamic stretching to prepare your muscles. 

Finally, after finishing your session, gradually reduce the intensity of your running to avoid muscle tension. 

Adopt a training program

Following a training program is a good way to improve your physical condition, stay motivated and achieve your goals and will prevent you from overexertion. But how to set one up? 

First of all, assess your physical level to determine the level of difficulty that suits you. Secondly, determine goals. Whether for a marathon, to improve your endurance or to gain speed, this will help in designing your program. Then you can start to plan your sessions. Make sure you have varied sessions. Once your sessions have started, you can gradually increase intensity, duration and frequency as you progress. Finally, take notes at the end of each session to monitor your progress and make adjustments if necessary. 

Tips for a good running mentality

Running isn't just about physical fitness, it's also about mental strength. Indeed, running can be as much a moral challenge as a physical one. Sometimes it can be difficult to overcome mental barriers. But, by adopting the right strategies, you can develop a strong mind which will help you overcome obstacles and to improve your performance. So, here are some tips to strengthen your mind during your races. 

Set realistic goals

Setting realistic goals is an essential step to progress consistently, avoiding demotivation, disappointments, frustrations and injuries. 

Program

Start in honestly assessing your fitness level taking into account your previous running experience, your speed and your endurance. Afterwards, set measurable goals. Let's take the case of a person wanting to go faster, measure the speed you want to achieve in a given time and speed. Continue in dividing your goals into small steps. It’s about setting short-term, medium- and long-term goals. This way your motivation is always high and you can celebrate your victories as you progress. Also, take into account your personal constraints in your goals. Be aware of how much time you can devote to this sport. Finally, to make sure you have achievable goals, you can turn to coaches or running communities to help guide you towards your goals.    

Visualize your success

Visualization is a popular technique in the world of running. If it is used so much it is because it allowsimprove performances. What is visualization? It’s about visualizing your goals, progress and success. It’s a practice that you can incorporate into your workout routine in the following ways: 

Putting in practice

First of all, choose a quiet moment to relax and concentrate fully on the visualization. For example, in the morning before starting your day or in the evening before going to bed, can be good times. Find a place favorable to practice, where you can preferably lie down. From then on, you can start visualization. Try touse all your senses and imagine yourself running, feeling the sensation of your foot hitting the ground, hearing your breathing and visualizing the landscape you are in. Additionally, try to visualize realistic scenarios and details of your races. For example, you, achieving your goals and overcoming challenges. Be as realistic as possible. Finally, for visualization to be effective, practice it regularly. 

Practice mindfulness 

Mindfulness involves wearing a non-judgmental attention to the present moment. This technique is particularly beneficial for running. It allows you to fully experience every step, every breath and every sensation during your run. How to integrate it into your jogging? We'll explain it to you right away. 

To start your race with full awareness, take a few moments to connect with your mind and your breath. It is important that you become aware of your emotional and mental state. Then, during your race, focus on your breathing and maintain regular breathing. Be aware of your bodily sensations, for example the way your foot touches the ground and the sensation of the wind on your skin. Furthermore, your mind may wander into your thoughts, just gently bring your attention back to your race. Finally, take full advantage of the present moment. 

Use breathing techniques 

Breathing is a key element of running. Indeed, adequate breathing has a significant impact on your comfort and performance. In this sense, if you use proper breathing techniques, you improve your endurance and increase your efficiency. To include them in your sessions, it only takes a few steps. 

First of all, take the time to practice them during your workouts regularly to familiarize yourself with it. During your shopping pay attention to your breathing. Keep your breathing even while remaining conscious. Furthermore, do not force yourself and adapt your breathing according to the intensity of your effort. If you're sprinting, you can increase your breathing rate to deliver more oxygen to your muscles. Finally, in times of stress, take a few moments to breathe deeply and calmly to regain your concentration. 

Accept the ups and downs

Running is a rewarding experience, but it is fraught with ups and downs. Each runner has his share of challenges, successes but also difficulties. This is why learning to accept ups and downs is a valuable skill in running. But accepting them is not an easy thing, so we'll explain how to do it. 

First of all, avoid comparing yourself to other runners or your previous experiences. Each course and each race is unique. Then start with celebrate every progress. Above all, do not consider your failures as insurmountable obstacles but rather as learning opportunities. Finally, try to find support in a running community or in your surroundings. 

Learn from your experiences 

To have a good mentality, it is essential to learn from your experiences. Indeed, each workout offers valuable lessons to help you progress and to avoid repeating past mistakes to become a better version of yourself. Your experiences can become opportunities for improvement. We explain the thought process to you. 

First, it would be effective to hold a logbook to identify your progress and mistakes to spot your trends. Then take the time toanalyze your performance. Identify what worked and what didn't and what you could have done differently while remaining objective. On the same theme, be ready to make adjustments on your program based on what you have learned from your experiences. Finally, do not hesitate to ask for external opinions to your running friends to get a different perspective on your journey. 

Everything you need to remember from running advice 

Running can be a complex activity to perform. But rest assured, here is a guide to the best tips for becoming efficient And consolidate your mind : 

• Strengthen your muscles

• Increase your flexibility

• Choosing for good running technique 

• Practice interval sessions 

• Set up a training program 

Furthermore, if you want to strengthen your muscles with other sports, you can discover the benefits of swimming, THE intense racket sport, there dance to let off steam or even experience a cardio boxing class. 

To acquire a good mentality during your shopping, here are some tips: 

• Set realistic goals 

• Visualize your success

• Exercise mindfulness 

• Practice breathing techniques 

• Accept the ups and downs

• Learn from your experiences 

From the athletics track to dance at DECIBEL ®

Why not try a dance class after a good run? DECIBEL® should seduce you for 45 minute intensive workout sessions. You should not be disoriented since youYour muscles and your cardio are worked! 

The pleasure of running is found in dancing since your abs and your glutes are equally reinforced. But this time in a studio Thames with some playlists timeless ranging from Drake to Beyoncé. In addition, you will have the chance to be guided by our qualified coaches to make you fall in love with dance. 

So, will we see you at the studio?