WHAT MAKES A BETTER RUNNER

GENIUS HOUR BY JACK MEREDITH

THE FIRST OFF TO BECOME A BETTER RUNNER IS TO KNOW HOW TO PROPERLY RUN RIGHT.

• WHEN RUNNING YOU WANT TO TRY TO HIT THE BALL OF THE FOOT. WHEN SPRINTING TRY TO HIT THE YOUR TOES. RUNNING ON YOUR HEELS CAN LEAD TO KNEE PROBLEMS AND SHIN SPLINTS. ALWAYS KEEP YOUR HIPS AND LOOK FORWARD.

• WITH YOUR ARMS WHILE RUNNING, DON'T LET THEM CROSS YOUR TORSO. NOT LETTING THEM CROSS WITH HELP YOU BECOME A MORE EFFICIENT RUNNER. WITH YOUR HANDS, PRETEND THERE IS AD EGG AND IF YOU TENSE YOUR HAND UP TO MUCH THE EGG WILL BREAK.

THE MOST IMPORTANT THING WHEN BECOMING A GOOD RUNNER IS KEEPING HYDRATED

• BEING HYDRATED IS ONE OF THE MOST IMPORTANT PART OF BEING A BETTER RUNNER. IT HELPS YOUR JOINTS WHEN YOU RUN AND THAT CAN KEEP YOU INJURIE FREE. YOUR BODY IS MORE THAN 80% OF WATER AND WHEN YOU SWEAT YOU LOSE A LOT OF WATER. IT IS IMPORTANT TO KEEP THOSE FLUIDS IN YOU TO KEEP YOU ALIVE AND WELL.

STRETCHING AND WARMING UP

• WHEN RUNNING ANYTIME IT IS GOOD TO WARM UP FIRST. A GOOD WARM UP IS A MILE, BUT WHEN IT IS COLD IT IS GOOD TO DO MORE TO GET YOUR LEGS WARMED UP. NEVER DO TO MUCH! AFTER YOU RUN IT IS GREAT FOR A COOL DOWN. WHICH CAN BE UP TO A MILE BUT NO MORE SINCE YOUR COOLING YOUR LEGS DOWN.

• STRETCHING IS GOOD AFTER YOU WARM UP. THERE ARE TWO TYPES OF STRETCHING, STATIC AND DYNAMIC. AFTER WARMING UP YOU WANT TO STRETCH DYNAMICALLY AFTER WARMING UP AND STATICALLY AFTER COOLING DOWN

ICE BATHS!!

• ICE BATHS ARE VERY IMPORTANT. THEY GET RIDE OF LACTIC ACID IN YOUR LEGS AND KEEP THEM FEELING FRESH. IF YOU ARE A SPRINTER, YOU NEED TO TAKE THEM MORE OFTEN THAN DISTANCE RUNNERS, JUST BECAUSE YOU ARE IN OXYGEN DEBT A LOT OF THE TIME.

NOW YOU ARE THE BEST RUNNER YOU CAN BE, YOU ARE

READY FOR YOUR FIRST RACE AFTER SOME TRAINING!