Don't let the pretty face fool you, she is a terror if you talk bad about her dancing

Don't let the pretty face fool you, she is a terror if you talk bad about her dancing

1. Don't be like Racquel Welch   Have you ever seen the sprinters in the Olympics? These are the fastest people on Earth and they have huge upper body muscles. Why is that? Fast arms, make fast feet.   If you run with your arms motionless and in by your side like Racquel Welch dancing on Seinfeld, you are not going as fast as you can. And if you missed the Seinfeld era, my sympathies.   Try following these cues: arms bent at 45 degrees, keep your hands loose (don't clench your fists),  let your arms swing back and forth (not across your body), and think about driving your elbows  back as opposed to pushing your hands forward. These things take a little practice, but can really help.  

Sweatpants

  2. Stop sweating in your work clothes   How awesome is it when you finish a run, get dressed for work, and you are still a sweaty mess? Wait, that is not so awesome. The first thing you need to do is a proper cool down. If you immediately stop your run/walk and go get ready, you will sweat a ton more. Try fitting in a 5 minute walk and some light stretching afterwards.   Most of us are not into cold showers, so try this simple trick. Run cold water on the inside of your wrists. Because there is a large concentration of blood vessels there, it will help cool the rest of your body.  

the-jedi-weekly

3. Jedi mind trick   One of the most important parts of running is the mental game.  It can be really overwhelming to think about going 3 miles, when the furthest you've gone is one mile. Treat it like you would eat an elephant. One bite at a time.   Tell yourself to make it one step further, get to the next light pole, then the 5th mailbox. Keep setting mini goals that propel you forward and don't let the big picture discourage you.    
The areas in red are the areas you will work with one "simple" exercise

The areas in red are the areas you will work with one "simple" exercise

4. Stay still, avoid injuries   Growing up my mom would always say "Planks don't stank." And even though my mom totally did not say that, the saying is true. When your core is weak it can lead to injuries and decreased performance.   Planks are a simple, yet effective exercise that can help make you a more efficient runner.  Here is how to perform a plank: -Lie face down on the floor, with your forearms on the floor and your elbows under your shoulders -Push off the floors only your forearms and toes are touching the floor -Don't let your hips sag down or your butt come up in the air   A good goal to start with is 30 seconds. If you can't get the full 30 seconds, just get to where you can. Look to add more time every week. When you are able to hold the plank for a minute straight, make it harder. Pick up one leg, raise on arm, lift and arm and a leg, etc...

GetRidOfSideCramps

5. Get up on the good foot and blow out the candles   You're out running, your legs feel great, breathing is on point, and then someone stabs you in the side with a knife. The dirty side stitch cramp. They are awful and can really cramp your running style. Let the hilarity sink in.   A simple way to prevent these side stitches from occurring is to breath out when your left foot hits the ground. These side stitches are basically spasms of the diaphragm that running can cause because it makes the organs attached to the diaphragm jump up and down. You put a much larger strain on the organs attached to the diaphragm when you breathe out when your right foot hits. The organs on the left side are much smaller, so there is less strain.   If you do get one, the best way to fight through them is to slow down and breathe out with pursed lips (like you are blowing out a birthday candle).   Hope these help!