Maintaining Runner's Form

How often do you think about your form when you’re running? Most often, we’d guess, you really don’t. Whether you're running outside or on a treadmill, we don't imagine you're usually thinking of how you should be holding your body. If you did, however, you could increase your performance and your endurance. Not only that, but you could lessen your chance of injury if you’re holding your body the correct way while you’re running.

Let’s start from the top & work our way down!

Mind: So this isn’t as much about the way you’re physically holding yourself as much as it is about what your mental state is. Don’t over-think while you’re running. This is meant to be a stress-reducing exercise, so clear your mind and just run.

Head: Keep your head up! Looking down means that you’re probably leaning forward which will create more stress on your lower back.

Eyes: Keep them forward:

Jaw: Hold your mouth open while you run that way you will breathe both through your nose & through your mouth so you get the most oxygen through your run.

Shoulders: Relax! Tensing up your shoulders takes energy away from what you could be using to cover more distance on your run.

Hands: Lightly cup your hands. Just as tensing your shoulders takes energy, so does clenching your muscles in your hands while you run.

Back: Be upright. Don’t bend at the waist or hunch since this restricts breathing and blood flow. Tall posture ensures your hip flexors & abductors are in prime function which decreases the chance of injury.

Ankles: Lean forward on your ankles to help push yourself along.

Feet: There is no one correct way to use your feet so use whatever kind of foot strike feels right to you!

Follow these tips for optimal running stance and you will be amazing even yourself with the difference it makes1

Original: http://www.shape.com/fitness/training-plans/run-faster-longer-stronger-and-injury-free

Be Done With Those Post-Run Headaches

You know those days when you feel like that run on the treadmill or elliptical could go on forever and you would be fine with it? Maybe you are running off stress or maybe you're just filled with a ton of energy. You feel great; not at all dizzy, or overheated, or hungry, or feeling any pain and then an hour or more later, a dull headache moves in. 

If this sounds familiar, you're not alone. Headaches can be caused from a couple reasons. One of them being that you are not consuming enough water throughout the day. Maybe not just drinking water, but incorporating water-filled fruits & vegetables like bananas or sweet potatoes. 

Once the actual run starts, if it's under an hour or when it's cool out, hydrating during your workout isn't necessary. If you're running longer than an hour, it's hot, or you're sweating buckets, mix an electrolyte package with your water. 

Something you may not realize is the time of day that you are running also matters. When you run early in the morning, stay hydrated the night before and sip 8 ounces of water 15 minutes before heading out. Later in the day, you should have a water bottle on you all day and drink from it frequently. 

Low blood sugar levels can also cause headaches. One to two hours before your workout, have something quick such as a fruit and nut bar, whole-wheat toast with nut butter, or a small bowl of cereal. After your run, you’re going to want a mix of carbohydrates and protein.

A tightness in the neck or shoulders can also contribute to causing the headache. Take time after your run to stretch out the neck, shoulders, and upper back then reward yourself by relaxing in a hot shower and give yourself a little well-deserved upper-body self-massage.

If none of these tips seem to be working for you, it's best to see a doctor to make sure there isn't a more serious underlying issue.

Original: http://www.fitsugar.com/How-Prevent-Postrun-Headaches-35399990