By Ustaz Mark Bang
The world is clearly divided on the matter of running – some hate it, others love it.
While some would do the harshest of deadlifts to dodge their trainer’s mandate to run on the treadmill, others would rather be running than doing anything else inside the gym (and even outside).
Differences aside, running is one of the most effective cardio exercises and going by the term ‘runners high’, it is indeed one that gives a high adrenaline rush too.
Now if you happen to be a beginner and are seriously considering running the marathon, don’t jump the gun. You have to first learn about the correct running posture and then prepare yourself to run the marathon. We spoke to Daniel Vaz, NRC (NIKE Run Club) coach to learn the basics. When you run, your feet go through immense pressure. For example, in a minute, a runner strides 60 times on one foot at a force, which is 3-4 times your body weight. Now if you land on your heel, the same pressure travels up your spine sending high shock waves.
It is always recommended to land on midfoot or forefoot. This helps your leg muscles to handle the pressure. When you are running, stay upright. Imagine a string attached to your chest, which goes up to a treetop. This will give you a feeling of constantly being pulled up. Do not hunch, as it can make you susceptible to injury.
When you are running, your foot should land directly below your hips. If you overstride, your foot will land in front of the body with an exaggerated heel jerk and knees that are almost straight. This is an inefficient way of running.
Some people aggressively swing their arms across their torso while running. Little do they realize that they waste a lot of movement with this swinging? Instead, they should tuck their elbows in to save that energy. When you are preparing yourself to run a marathon, you should alternate running and training days.
If you are just starting your running journey, it’s good to combine jogging/running and body weight training on alternate days. If you are just starting, follow this: “First jog and let your heart rate peak. Once you are completely out of breath, walk to catch up on your lost breath, then jog again. Start with 20 minutes and go up as you feel ready.”
Reinventing yourself requires you to know the value of your time. Time is extremely valuable; it is something we can never get back once it’s gone, and it’s very limited in quantity. Therefore, we need to know just what it is that we’re using our time for and to be sure to use it well. So what are you prioritizing? Is it aligned with your purpose? How do your habits stack up to your time budget? Are you spending more time in a wasteful rather than productive way? To learn more about how you can quantify and put a value on the time you spend on certain tasks, I’ll recommend you read this article: Once you’ve figured out what’s unimportant, what do you do with those tasks? One way is to delegate those tasks. If you’re unsure of what should be delegated, this article will show you how.
These 4 steps may seem overwhelming at first, but once you take some time to go through each, you’ll be making progress in no time. Refreshing your perspective enables you to step out of your current mindset to see new possibilities. Knowing your purpose will allow you to use the refreshed perspective you now have to get moving in the right direction.
Understanding how to set goals that align with your purpose will also prevent you from falling into potential setbacks or spending time on things that don’t bring meaning to your life. And finally, knowing the value of your time will ensure that the tasks you do will multiply your available time and help you progress towards actual goals and the future that you dream of.
By implementing these steps, you’ll soon discover that it is possible to overcome whatever circumstance you’re currently facing and be ready to take on goals that actually align to your purpose. Every goal must have a commencement date and an end date. The act of having deadlines set to your goals is ample motivation to drive you into action. Without a deadline, it is not possible for you to know if you’re making headway with your goals. “I will start losing 20 pounds by exercising 5 times a week for the next 12 months” is a time-bound goal.
Remember that some goals are short-term while some are long-term. It is important to always bear this in mind, because this will help you in making a clearer and more realistic strategy for your smart goal setting. I don’t consider myself successful yet, and I think there’s a long way to go. For starters, everybody has a different definition of success. Some want money, fame, cars, etc., while some want mental peace and time freedom.
Society tells us that people in big mansions with beautiful partners are considered ‘successful,’ and we all try to become that ‘successful’ person. What we must do instead is to figure out what exactly we want. Do you want more money? Or are you satisfied with your current situation? Do you want a better quality of life? Or are you satisfied right now? These fundamental questions about ourselves will lead to greater results than asking people for success mantras and tips. Understanding yourself, your goals, wants, etc., is the first step to success. If you yourself don’t know what you want, how could anyone else possibly know?
There is no magic formula. Perhaps an important key to all of this is to remain open to change. If you set out with a clear and static goal in mind and, in doing so, pre-judge your criteria for success, then chances are you set yourself up for failure.
One can’t know exactly where they’ll end up farther down the road. One can only truly know where they stand right here and now. The end goal, the criteria for success, must be changing and flexible. Every step of the way must, in itself, embody success. Every step must be a successful step.
Even the failures must be seen as success—for the learnings they provide care of themselves necessary for further success. Success, therefore, is not an end goal. The only end goal in life is that of death. Rather, success is a chain—and this chain is ever anchored in the present moment. I am successful now for being where I am. I shall be successful in the next moment for being where I’ll be. Thanks for reading this article. “Public Staunchest Ally.”
The writer of this article is a human rights activist, writer, and professional teacher.