Your arms and shoulders should be relaxed with your elbows bent at a degree angle. Keep your knees relaxed and land on the middle of your foot with each stride. Avoid landing on your heel or letting your stride get too long as this places additional pressure on your joints. To help you improve your running biomechanics and reduce the risk of injury, consider getting a gait analysis. You will run on a treadmill and a professional will analyze the video recording.
This process evaluates your stride length, foot strike, the alignment of your feet, ankles and legs, core stability and arm movement. This knowledge can help you optimize your form and performance. Fitness General Fitness Other Sports. Do Taller People Run Faster? By Maureen Malone Updated July 24, Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy.
And our female of 5ft 6ins should be around 6 lbs to 13lbs less , around lbs to lbs. The key factor in successful distance running is your height : weight ratio.
Now, that said, there are some golden rules with regard to this stipulation:. Runners should eat moderate-sized meals every four hours on the dot. Research has shown that this gives a greater physical output, greater resistance to the extremes of hot and cold weather, better acclimatisation to altitude training and more resistance to infections.
A runner who competes regularly from 10km to the marathon requires an above average intake of carbohydrates of the right sort. There are two types:- a low glycemic b high glycemic. The first are preferentially stored as glycogen the second get into the blood-stream quickly and are good to take 3 hours before training and within 30 minutes of completing training. It is a bad thing to rely on high glycemic foods 48 hours before a marathon. Concentrate on low glycemic carbs.
Here is a list of some:. Glucose, honey, parsnips, carrots, white potatoes, bananas, raisins, white flour spaghetti, white rice, white flour pancakes, white bread. Fructose use sparingly , soya-beans, kidney beans, lentils, sweet potatoes, apples, oranges, whole wheat spaghetti, oats, brown rice, buckwheat pancakes, whole wheat bread. The more running you do in the morning the better.
This will raise your resting metabolic rate for several hours afterwards and will burn more calories. Running in the evening reduces your metabolic rate and you burn less calories. The first is burnt off quickly, the second is not. If you are well over the Stillman stipulations, apart from Rule 3 stated, you need to eradicate certain foods from your diet, starting with bad oils , which are: peanut, cottonseed, palm, palm kernel and coconut.
Good oils are: linseed, pumpkin seed, soyabean, walnut and canola. Next come the worst ten fats containing 30 to 60 per cent fat:- beefburger, roast pork, bologna, frankfurters, roast beef, bacon, T-Bone steak, pork sausage, cheddar cheese, cream cheese.
To learn more or opt-out, read our Cookie Policy. It's always tempting to watch the Olympics and wonder: Could I have been good at [obscure sport]? But there's one other thing that really matters for most sports: your height. But once you start looking at the best athletes, you start to see a trend. What you find out is, for example, that marathon runners tend to be shorter — because being lighter is a huge advantage.
Meanwhile, being around 6 feet as a weightlifter is ideal because it helps you get under the weight, while having a tall enough frame for a lot of muscle. It's a lesson I learned in another life, as a hockey writer, when all my data crunching helped me realize that almost all successful hockey pros were about 6-foot-1, give or take a few inches. Now, multiply those forces by the number of steps — not many in a sprint but of very high force, versus very many for the long-distance runner even if of lower force per step — and you end up with a recipe for trouble," he says.
But that doesn't mean that you can't run if you not the perfect ectomorph. Most injuries are usually a result of things that have nothing to do with body type, says Reed Ferber, director of the Running Injury Clinic, in Calgary. Mechanics, strength, flexibility and alignment play a much greater role in injury, and injury prevention, than body type, he says. It's taking into consideration those four factors," he says. It is simply a matter of tailoring training to best fit your body type, says Paul Regensburg, co-founder, along with fellow former Olympic triathlon coach Lance Watson, of LifeSport Coaching, in Victoria.
And while some body types may be more prone to injury than others, most injuries can be avoided by paying attention to factors that have nothing to do with body type, such as biomechanics and alignment. Someone with a small, slight frame might be able to tackle a marathon after just four months of training, while someone who is stockier might need up to one year, for example.
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