> For the complete documentation index, see [llms.txt](https://wiki.dewaka.com/llms.txt). Markdown versions of documentation pages are available by appending `.md` to page URLs; this page is available as [Markdown](https://wiki.dewaka.com/sports/running.md). # Running ## Techniques * Natural running - Emphasis on a few set of core elements conducive to *good* technique. * Pose running - Strong emphasis on running Pose with a forefoot strike pattern. * Chi running - This running technique emphasises on breathing and mid-foot strike. I do not think there's any particular technique universally applicable to runners of all shape and form. However, there are common elements which almost all these techniques promotes, * High cadence with short strides * Slight forward lean - although this is not too important. The important part is getting your body slightly forward or just underneath when you land on your forward strike. ## General advice This is some advice which has worked for *me*. Everybody is different and you shouldn't take this advice as the last word and do your own research. Also following advice is from a perspective of a recreational runner who almost never does races! * Start by running slowly. If starting after a long period of inactivity or starting recreational running for the first time, then even running as low as 15 minutes is good enough. * In the beginning aim for running short distances (or based on time), but aim to run consistently. Running 4 to 5 times a week would be a good target. * For rest days, which are important, try to get some strength training based on especially targeting muscles you find weak. Your body aches would be a pretty good guide here! * Slowly increase weekly mileage. I think early on consistency on how often you run is more important than mileage, unless you are specifically training for an event. ## Instructional videos * [Principles of Natural Running with Dr. Mark Cucuzzella](https://www.youtube.com/watch?v=zSIDRHUWlVo) - This is probably the best instructional video on *natural running* I've come across thus far. Also other videos in this channel are highly recommended [NaturalRunningCenter](https://www.youtube.com/user/NaturalRunningCenter). * [Observations on good running technique with Olympian Victoria Mitchell](https://www.youtube.com/watch?v=EVH2qOwZd18) - This is also a pretty good video on elements of good running technique. * [Back To The Future Of Running, Training Technique](https://www.youtube.com/watch?v=jVxY8Wh8I90) ## Motivational Videos * [Chris Erichsen - Mile Repeats - 2011 USA Olympic Marathon Trials](https://www.youtube.com/watch?v=tLKkx5yYZes) - Really nice form and just the ambience of the running video makes you want to go for a run, at least in my case! * [Ben True - The Lone Wolf](https://www.youtube.com/watch?v=6GYaOhue4B8) * [Seb Coe](https://www.youtube.com/watch?v=2Vb_m5THiPQ) * [Ryan Hall - Training Day](https://www.youtube.com/watch?v=0ZGlH_paK9Y) ## Barefoot running * [reddit - BarefootRunning](https://www.reddit.com/r/BarefootRunning/) is a good community to learn more on this topic. --- # Agent Instructions This documentation is published with GitBook. GitBook is the documentation platform designed so that both humans and AI agents can read, navigate, and reason over technical content effectively. Learn more at gitbook.com. ## Querying This Documentation If you need additional information that is not directly available in this page, you can query the documentation dynamically by asking a question. Perform an HTTP GET request on the current page URL with the `ask` query parameter, and the optional `goal` query parameter: ``` GET https://wiki.dewaka.com/sports/running.md?ask=&goal= ``` `ask` is the immediate question: it should be specific, self-contained, and written in natural language. `goal` is optional and describes the broader end goal you are ultimately trying to accomplish on behalf of the user. GitBook uses it to tailor the answer towards what is most useful for that goal. The response will contain a direct answer to the question and relevant excerpts and sources from the documentation. Use this mechanism when the answer is not explicitly present in the current page, you need clarification or additional context, or you want to retrieve related documentation sections.