Ready to get running? A starter guide

Running Form

Proper running form is crucial for preventing injuries and enhancing performance. Martinus Evans emphasizes the importance of maintaining a relaxed posture, suggesting runners keep their hands loosely closed as if holding a pebble. He also advises against looking down at your feet, recommending instead to focus on the horizon about six to eight feet ahead. Breathing is another key aspect, with Evans advocating for belly breathing to ensure efficient oxygen intake 1.

Your natural form is going to be something that's going to be special to you.

--- Martinus Evans

Cross-training on non-running days is essential to address muscle imbalances and improve overall strength, which can prevent injuries 1.

   

Body Awareness

Being attuned to your body's signals is vital when running. Martinus Evans encourages runners to regularly check in with themselves to determine the appropriate pace and intensity. He highlights the importance of distinguishing between normal muscle soreness and pain that could indicate injury. For instance, sharp or localized pain is a sign to stop and reassess your running routine 2.

A lot of people have tuned out of their bodies. They're disassociated with their body.

--- Martinus Evans

By practicing body awareness, runners can make informed decisions about their training and avoid pushing themselves too hard 2.

   

Glute Activation

Activating your glutes is essential for effective running. Martinus Evans explains that exercises like glute bridges, banded clamshells, and squats can help ensure your glutes are engaged during runs. This engagement is crucial because inactive glutes can lead to other muscles overcompensating, potentially causing knee issues 3.

Your glute is like one of the largest muscles in your legs, and it's useless to you if it's not firing on all cylinders when you run.

--- Martinus Evans

Dynamic stretching before a run and static stretching afterward are recommended to maintain flexibility and prevent injuries 3.