Running form / Tek

Today I just want to show you this video I've found on www.youtube.com Inside you can see some great tips on how to improve your running form.

Until next time, stay strong and be kind.


Danes bi vam rad pokazal film, katerega sem našel na strani www.youtube.com. Na njem lahko vidite nekaj nasvetov, s katerimi boste izboljšali svoj tek.

Do naslednjič, ostanite močni in bodite prijazni. 

Running form!

After you have managed to get of your couch and you started to hit the streets running, it’s time to talk about good running form.

1.       While you run your arms and shoulder should be relaxed. Don’t lift your shoulders!

2.       Your arms should be at a 90⁰ angle. If you keep them at a higher angle (further away from your chest) it will be harder to run. If you keep them at a lower angle (closer to your chest) there is an increased risk of cramps.

3.       If at any time you feel like your shoulders or arms start to hurt, just let go of all tension in them and let them hang loose for a few seconds to a minute. That will help you with any uncomfortable pain.

4.       Keep your elbows close to your body. You are not a chicken and flailing your arms will not enable you to fly.

5.       Lean forward a bit. Don’t do it too much tho, a simple 4^o lean will do wonders for your form.

6.       As your foot hits the ground try to land on the balls of your feet and not on your heels. Studies suggest that there are less injuries with people who land on the balls of their feet.

7.       Do NOT force a long stride! A forced stride doesn’t help with speed or efficiency. It does however increase the chance of an injury.

Until next time, stay strong and be kind!

Running tips for beginners

The summer is finally over and runners, casual and recreational alike, have awoken from their heat slumber. The streets are jam packed with runners and everyone is trying to get their hour of recreation, peace and solitude. If you want to be one of them, you can. Just make sure that you follow these few tips:

1.       If this is your first time being active or if you are recovering from an injury you definitely should consult with your doctor if you are able to endure medium or any physical activity.

2.       Start slow. There is no need for you to push yourself to the maximum right of the bat. For a start walk for 45 to 60 about 4 or 5 times a week.

3.       Good gear is essential, no matter if you are walking or running. Invest in some good shoes that will fit your feet. And no, the shoes you have had for the last 3 years are not considered as good running shoes.

4.       Plan your track. You’ll find it that setting a goal like that can be a great source of inspiration.

5.       Start with a 5 to 10 minute dynamic stretch warm-up routine. NEVER run if you have not done your warm-up first. That is like begging for an injury! Youtube dynamic stretching if you don’t know how to do it yourself.

6.       Start with a 10 minute walk, followed by a couple of minutes (5 to 10) of easy running and end with another 10 minute walk

7.       Finish with a 5 to 10 minute static stretch routine. Continue steps 5 to 7 until you can perform a 30 minute, medium intensity run.

Until next time, stay strong and be kind!