If you are new to running be sure that you have been
walking for 30 minutes at least 3 days a week about 3 months before you try to
transition to running.
Do not bounce or overstride. Don’t let your foot get
ahead of your knee. Run from the hips down with the upper body straight up and
used only for balance.
Breath in through your nose and out through pursed
lips.
Choose shoes appropriate for running and that fit well
– they don’t cause any discomfort or blisters.
When running in colder weather be sure to wear a hat. A
large amount of heat can be lost through your head.
Replace your running shoes at least every 400-500
miles.
Hamilton Walking Tips
Bend your elbows. This will cause your arms to swing
faster which in return will help your legs to move
faster.
Keep your stride short. Don’t take long strides that
feel awkward.
Think heal-to-toe. Push-off with your heal. Toes should
leave the ground last.
Keep your abs pulled in and
tight.
Include interval training walks that include periods of
very brisk walking followed by slower, recovery times.
