Running is a natural movement for the human body. But what if you find running difficult? What if you have been demotivated due to past running injuries?  Well with proper training and diligent practice you can improve your running performance and prevent injuries. To achieve better running technique and stave off unwanted bodily aches and pains you must practice three essential components of a running training program: 1. a warm-up, 2. running drills, and 3. a cool down and stretching practice.

Make Time for a Warm-Up!

The best way to prevent injuries is to warm-up before a run. Cold, stiff muscles are more susceptible to strains and injury. It is important to note that you should NEVER statically stretch before your warm-up- this can tear the cold muscles and actually cause an injury. (A static stretch is a type of deep stretch that you hold for a prolonged period of time as opposed to a dynamic stretch, a type of stretch that is less forceful and quick in movement- these stretches are safer before a run.)

The duration of a warm-up ranges from 15 minutes up to 20 minutes of fast walking or slow jogging with a limited range of motion. Only increase your pace after a few minutes into the warm-up. Keep in mind that the warm-up is a process that helps make your muscles supple and gently wake them up by increasing blood flow to them.  Hence, the warm-up prepares your body for vigorous intervals or any speed work.

After a warm-up, a runner needs to perform specific running drills to improve his or her overall running efficiency.

Running Drills

Running drills are a series of repeated and often exaggerated movements that help to improve many aspects of your running technique. With time and practice, performing such drills will ultimately lead to overall improved running economy.

The reason why running drills are so important for any runner is that the combination of several drills encourages movement in different planes of motion, which leads to improvements in form, power, efficiency and overall athleticism.

At first glance, the different running drills look a little strange like skipping and marching movements.  However, these movements are necessary to perform as it is hard to isolate these movements during an actual run.

Below are seven drills. They are listed from easiest to hardest. You don’t have to perform all at first. Begin with three then begin to add more running drills as your confidence grows.

1. Butt kicks (variation 2): improves quadriceps and hip flexor flexibility while reinforcing high cadence.
2. High knees: reinforces mid-foot landing, high cadence and hamstring flexibility
3. A-Skip: reinforces mid-foot landing, high cadence and improves coordination
4. B-Skip: improves coordination and hamstring flexibility
5. Butt kicks (variation 1): increases hip flexor strength and reinforces mid-foot landing
6. Carioca: improves coordination and increases hip flexibility
7. Straight leg bounds: activates glutes and improves coordination.

After performing your running drills, you are set to go run your training program.

Remember to cool down and perform stretches after your training. A cool down is exactly like the warm-up; except it is performed at the end of the run to help your muscles get rid of the build-up of lactic acid in your muscles. If you fail to cool down sufficiently after an intensive training, the lactic acid build-up will lead to injuries.

Cooling Down and Stretching Post Run

Your cool down can range anywhere from a 10 minute up to a 15 minute easy jog. If that seems too long at least cool-down with a 5 minute jog. After your cool down, you will need to perform a series of stretches to help your body cool down further and improve your flexibility.

Lactic acid is produced in your muscles and builds up during exercise. It can lead to painful, sore muscles. So the best ways to flush out lactic acid includes: 1. staying hydrated, 2. respecting rest times between intervals, 3. breathing well and fully, 4. cooling down and stretching, 5. getting plenty of magnesium, and drinking orange juice (or any drink with fast glucose and vitamin C).

Stretching is considered a part of the cool down process. Static stretches are best performed after exercising when your muscles are warm and more elastic. It is important that you breathe deeply and regularly during the stretches. Aim to stretch to the point of feeling tightness or slight discomfort. WARNINIG!!! You should NOT feel any pain when stretching. If you do, stop and seek medical advice.

Below are seven stretches for you to perform:

1. Hip flexor stretch
2. Thigh/quadriceps stretch
3. Hamstring stretch
4. Iliotibial band (ITB) stretch
5. Calf stretch
6. Lower back stretch
7. Buttock stretch

Whether you are a new or experienced runner, you would be wise to follow the three essential running practices before and after your running training program. Always warm-up to prepare your muscles for the task at hand, then practice running drills to help train your mind and body what running feels like, and finally, after all that hard work, respect the need to cool down and stretch to prevent injuries. Give this practice a try and sooner than later you will feel that running feels more natural and enjoyable.

Since ancient times, humans have wondered about what makes a good life. Scientists who study subjective wellbeing assume that an essential ingredient of the good life is that the person herself likes her life. It is difficult to predict how happy an individual will be at any given moment, when affect is averaged across many occasions, stable patterns of individual differences emerge. It is also amazing to follow and assess the individual’s feelings and thoughts facing life circumstances and experiences.

Many theories of happiness have been proposed since Aristotle’s brilliant insights. These theories can be categorized into three groups:  need and goal satisfaction theories, process or activity theories, and genetic and personality predisposition theories. The scientific discipline of subjective well-being grew rapidly in the 20^th century so we could find specific questionnaire, assessments, and also interventions by developing designed programs to boost people’s happiness.

It’s not only about feeling good and happy but it improves the person’s positive attitude and produces good outcomes in many areas:

1. Happy people tend to have stronger immune systems and there is some evidence that they live longer
2. Happy people are better citizens at work- they tend to help others more, skip work less, etc…
3. Happy people do better in social relationships
4. Happy people are more able to cope with difficult situations
5. Happy people like themselves and other people more, and others like them in return. They are also altruistic and helpful.
6. Judgment and decision making: the person in a positive mood might perform well.

We look to the day when effective interventions based on scientific findings will provide a readily available way to increase happiness.

Going back to the year 1948, the World Health Organization “WHO” developed the health concept and linked it to the wellbeing: “Health is a state of complete physical, mental and social wellbeing-not merely the absence of disease, or infirmity.”

It’s not just about an NGO’s mission or government’s agenda to improve population’s health and quality of life; it’s more than a socio-economic and political strategy. Maybe it even demands much more than a sustainable development or an environmental preservation.

It is about human development and a way of living versus the revolution in the smart technology. Technological interventions that appear to simplify living may actually induce side effects elsewhere or at a future point in time.

In such a world, can we still explore ways to reach a proper wellbeing?

Out of consideration, G spa, the pioneer in Wellbeing in Lebanon, created an appropriate environment and developed its expertise in the world of wellness in all its aspects: fitness, reshaping, relaxation, beauty…For three years in a row, G spa was the first spa in the Middle East to be awarded by Spa- A association the “Label” Quality Certificate.

The truth is that the key to wellbeing is at your reach; it’s all about perspective. Ghandi believed in a life of simplicity and self- sufficiency. For Leo Babauta “Simplicity boils down to two steps: Identify the essential. Eliminate the rest”.

What about YOU?… Let us lead you to a journey of simple living; here are some tips to encourage you improving your health while enjoying your day:

• Take a deep breath when you wake up, stretch your body and open your eyes while smiling. You’re ALIVE and YOU FEEL GREAT. Life is YOURS!
• Make a list of three things that you’re thankful and grateful for every morning.
• Drink, drink and drink water for a better memory, full concentration and positive energy.
• Create your breakfast; Eat nuts, fruits and vegetables.
• Try to plant your own fruits and vegetables…Tom Hodgkinson believes the key to a free and simple life is to stop consuming and start producing. City dwellers can also produce fresh home grown fruits and vegetables in pot gardens or miniature indoor greenhouses. Tomatoes, lettuce, spinach, Swiss chard, peas, strawberries, and several types of herbs can all thrive in pots.
• Choose your health and stop smoking
• ..Share it, spread it around you
• Taking care of your body boosts your well being fairly fast so make up your mind and pamper yourself by booking your body scrub and relaxing massage.
• Take daily risks: leave your car and go to your work by taxi, communicate with strangers.
• Plan for your weekend and discover a green zone (Horsh Beirut/hippodrome. Or drive towards Batroun’s hills and discover Abdelli Terraces, go hiking with the LMT.)
• Rediscover the passion to dance, swim, and walk or run… Just move!
• Stop and watch the sky, walk on grass, feel the sun, touch the sand…. Just relax and enjoy the planet, it’s yours…
• Surround yourself with positive scents (oriental oils…) and sounds.
• Carve out time to meditate and breathe.
• Get inspired by a theater, movie, book or a magazine…
• Create your own space at home
• Unplug electrical devices at home, turn off all the lights, forget about your PC and cellphone and enjoy a deep sleep.

GOOD NIGHT!

ROUEIDA SABA

Physiotherapist with 25 years of experience

Wellness Consultant specialized in Physical Activities and Nutrition

Wellness Ambassador of Lebanon for the International Platform of Global Wellness Day

References:

• “Tom Hodgkinson: Having successfully quit the rat race, I now find myself trying to get back into it”. The Independent. Retrieved 20 September 2014.
• globalwellnesssummit.com
• abdelliterraces.com
• Potential health benefits of simulated laughter: A narrative review of the literature and recommendations for future research
• The Hydration Equation: Update on Water Balance and Cognitive Performance
• The role of natural environment within women’s everyday health and wellbeing in Copenhagen, Denmark
• Magee, Liam; James, Paul; Scerri, Andy (2012). “Measuring Social Sustainability: A Community-Centred Approach”. Applied Research in the Quality of Life 7 (3): 239–61.
• Gregory, Derek; Johnston, Ron; Pratt, Geraldine; Watts, Michael et al., eds. (June 2009). “Quality of Life”. Dictionary of Human Geography (5th ed.). Oxford: Wiley-Blackwell. ISBN978-1-4051-3287-9. 
• Martha Nussbaum and Amartya Sen, ed. (1993). The Quality of Life, Oxford: Clarendon Press. Description and chapter-preview
• Costanza, R. et al. (2008) “An Integrative Approach to Quality of Life Measurement, Research, and Policy”. A.P.I.EN.S. 1 (1)
• Layard, Richard (6 April 2006). Happiness: Lessons from a New Science. London: Penguin. ISBN978-0-14-101690-0. 
• Kahneman, D.; Deaton, A. (2010). “High income improves evaluation of life but not emotional well-being”. Proceedings of the National Academy of Sciences 107 (38): 16489–16493. doi:1073/pnas.1011492107. PMC2944762. PMID 20823223.