Today's TIP OF THE WEEK is that if you are getting tired too soon in your runs and aren't able to finish, consider that you might need to alter your running form.
As a beginner, it is much easier to train yourself to run properly than if you try to alter your running form after you've been running for a long time. So, what is proper form?
When you are running on a flat surface, your back should be straight, chin up, and arms swinging (at 90 degree angles) like pendulums at your sides. Don't cross your arms or hands in front of your body when you run. If you do, you will be using extra energy causing you to tire. Look ahead, naturally, instead of down at your feet. Your legs should have a slight knee lift as you run, and your stride (distance from step to step) should be short. Your feet should land directly underneath your body and your knee should be slightly flexed as you land so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long. Don't clench your fists, as that causes tension. Instead keep your hands loose with fingers slightly touching your palms.
You can alter your form slightly as you run up or down hills. As you run up a hill, keep looking straight ahead (at the ground in front of you) instead of at the top of the hill. Keep your back straight, but lean slightly forward, bending at the hips. Shorten your stride and swing your elbows back high behind you. Again be sure not to cross your arms in front of your body. Your arms should still swing by your side.
When you run downhill the tendency is to work against gravity and slow yourself down. This puts a lot of strain on your quads. Instead, work with gravity. Lengthen your stride and keep your back straight (instead of leaning backwards in a braking motion). Tilt your elbows slightly away from your body to help maintain balance and let your weight pull you forward.
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