LEARNING BY RUNS......

Deriving my A B C..Z of running! Thanks to my practice sessions. 
Esp. meant for long distance running >=10k , marathons!


PRE-CHECKS: 
- Drink enough water before run 
- Check the shoe laces before you venture out running; silly but necessary!. 
- Tie shoe laces firmly to avoid any mishap during running as also to check the time loss while running 
- Do a quick warmup of atleast 500-1000m before actual run 

WHILE RUNNING: 
- Start run at easy conversational pace, it'll increase gradually. Don't Fret! 
- Never compete with anyone else but oneself if at all you want to. Remember long run awaits, strategy is what you need!
- Little loose Hand movements while running helps! 
- While last few miles, little effort/trigger to mental makeup required to avoid any major hit/injury/accident. Most of the times, runner runs way-wardly given to tiredness/lack of concentration. 
- Have a mental map of short goals (like 5k..8k..12k..15k..) of total distance rather than one single final goal (say 21/30/42k) 
- Apparels: t-shirt/shoes/socks/knee support - one which is best comfortable & light. Do remember running is heat generating activity!
MUSIK: Won't stress on this fact, but listening to fast paced music has helped me gain pace overall. But I did run without listening to music earlier & must say liked it. 
But my take esp. for long runs would be to have headphones attached; you can always pluck them off ears whenever leg work needs concentration otherwise pluck them up while running alone or on boring patch! 
(PS: Though if you're not for any quantified goal, I suggest no-musik-run is the best while observing the buzzing activities of the wonderful environment in & out esp. during mornings!:) 

- 3FHASE TECHNIQUE: Talking about the leg work or "3fhase" technique as I say while landing/staying/taking off foot while running: 
--: LANDING: Rear side of foot first then front >>> Easy Landing on ground 
--: STAY: Total foot(one foot) in contact with ground kind of have a feeling that you're slapping earth by full face of foot :P 
--: While TAKING OFF, apply effort in a kind that you're pushing earth behind, while taking off the foot rather than just sliding(normal mistake) 
(PS: Every now n then put conscious effort to rectify esp in start/after pit-stops, though after glycogen takes on charge, rhythm can be maintained easily) 

- BREATHING PATTERN: inhale-exhale-inhale-exhale 
Usually it goes small inhale-small inhale-exhale-..... 
If consciously looked upon, right rhythm can be developed early on that carries on without effort further on! 

- PIT STOP: Do Hydrate yourself after couple of miles(depends person to person) Helps in gaining pace further-on. Usually I go for it around 10k mark & spend less than a min! 

- POST-RUN: 
- Small Stretches esp leg/foot related. 
- Hydrate yourself 
- Eat Hard..:) 
- Even if you feel stiff & hard, do have short runs; it helps in recovering fast


(PS: Derived out of my experiences while running! )


Feel free to contact me & add your comments/suggestions!