running tips for our gk heroes running the marathon

shin splints are caused by sudden increase in road running or basketball. To avoid them increase your running load gradually. If you already have shin splints, stop doing the activity that caused them and ice the pain. By a knee strap at a local sporting good store. Where it just below your kneecap to take pressure off the tendons in your lower leg.

Most important for avoiding injuries is get proper shoes. Try different types of terrain, not always pavement. If you have a bad back try to stay on grass, trail, tracks, and treadmills.

Always warm up, walk for 5 minutes, before you start running.
Drink 6-8 ounces of water every 20 minutes while running. Muscles spasm when they are dehydrated. Also take deep breaths while you run, the more air you have then there will be more oxygen going to all your muscles.

Strengthen your abdominal muscles

Run against traffic so you can see the cars coming towards you.
Look at the driver of the car, make sure he sees you before you cross the street.
When you run at night where shoes and clothes with reflective stripes.

Drink or eat protein after your runs, to help your muscles grow after the workout.

benefits of running
1. danish research shows that regular runners are 34% less likely to die
2. risk of heart disease decreases dramatically for every 10 mile increment of weekly running
3. jogging for 30 minutes increases concentration and memory
4. running at least 3 hours a week causes a 30% lower incidence of erectile dysfunction
5. vigorous exercise will improve your mood, and you will be happier
6. have goals for your running, and enter yourself in a race, you are more likely to continue training and finishing a race give a great sense of accomplishment

run efficiently with good posture
eyes look straigh ahead, not at your feet
run tall with your head above your shoulders, shoulders over hips, and hips over feet
keep shoulders relaxed, dont let them rise to your ears
dont hunch over, or your pelvis will tilt forward
keep your hands loose, no tight fists, pretend your holding a small bird or an egg, with cupped hands
dont lift your knees too high, strides should have feet landing directly below your body
run lightly, if you are making a loud thud then you are overstriding
move arms forward and backward, not side to side, elbows at a 90 degree angle, and throw your elbows backward and forward for more speed, running without your arms will make you slower

stretch regulary, keep your core, lower back and legs loose