Photo credit: www.self.com
When it comes to running, proper form is essential for efficiency and injury prevention. Here are some straightforward tips to help you optimize your natural gait. Incorporate these practices into your routine, so they become second nature when you head out for your next run.
Focus on landing softly, minimizing the sound of your foot striking the ground. Keep your arms moving straight back and forth, avoiding any crossover in front of your body. Maintain an upward gaze instead of looking down at your feet, all while ensuring your shoulders remain relaxed.
Throughout your day, remind yourself of these form principles. Keeping your head elevated and shoulders at ease while walking, whether it’s down the street or through a store, will make it easier to apply the same approach during your more strenuous runs.
As you embark on today’s workout, you’ll notice that your running intervals are now longer than your walking intervals—a significant milestone! This is a prime opportunity to infuse more purpose into your warm-up routine. In Week 3, we discussed honing your mind-muscle connection during strength training; it’s valuable to apply this focus to your warm-ups as well.
For instance, while performing butt kicks, concentrate on the contraction of your quads with each leg lift. When completing hip cradles or circles, think about how you are opening your hips. This intentional focus ensures that you capitalize on each movement, preparing your body effectively for the upcoming 15 minutes of running.
Saturday: Long Walk/Run Intervals
5-minute warm-up
Walk 2.5 minutes, run 3 minutes (Repeat 5 times)
Walk 2.5 minutes
5- to 10-minute cooldown
Total time: 40–45 minutes
Once you complete today’s rest day, you’ll officially be halfway through the program, marking a significant step toward establishing a running habit. To date, you’ve accumulated over two hours of running and nearly five hours of walking!
It’s a lot of information to absorb, so for today, we encourage you to disconnect and simply unwind. If you’re seeking something do while resting, consider indulging in one of those comforting TV shows that provide both entertainment and relaxation. These well-loved programs are designed to stimulate the mind while also allowing you to refresh. Take this time to recharge, as we’ll dive back into your routine tomorrow!
Photography: Katie Thompson. Wardrobe styling: Kathleen Thomas. Hair: Walton Nunez. Makeup: Miranda Richards.
Athletes featured include: Amanda Katz, a certified personal trainer and running coach in New York City, wearing Adanola top and shorts, Nike sneakers, and socks; Ameerah Omar, city captain and mindset coach for Adidas Runners NYC, in Alo sports bra and leggings, Nike socks, and Hoka sneakers; Morit Summers, a trainer and owner of body-positive gym Form Fitness Brooklyn, dressed in Lululemon and Aerie; Laura Girard, a personal trainer and founder of The Energy Academy, wearing Alo and Comme si.
Main image features: Summers in Lululemon and Aerie; Omar sporting Alo and Hoka; Girard in her own top with Alo leggings; and Katz in Janji shorts and Nike gear.
Source
www.self.com