The more you run, the more you able to run quickly. Fast pace allows you to get maximum benefits of running in minimal time. Simultaneously, it is also essential to run smart. Safety should be the first priority while adopting any exercise routine. Improving running techniques is not only important to speed up your running but it’s greatly related with safe running. To reduce the risks of injury and discomforts you should perk up your running techniques.

People have their individual running style but there are a number of things that you can do to improve your running ability. There is much simple to focus on. It is worthy to focus on small things when you want to get huge benefits. The way of foot striking, landing on the ground with heel or toes or strengthening core muscles are some of the tips that you surely adopt to stabilize your running.

1.The interaction between the foot and ground has a specific impact on runners pace. The way of landing on the ground can make or break your speed. It is important to avoid heel striking. Concentrate on landing on balls under your feet right under your toes. It helps you in quiet running, which is an important good running technique. Soft landing is best for your joints and bones.

2.A perfect runner should not ignore a perfect posture. Improving your posture greatly affect your running techniques. High head, neutral spine and straight shoulders are essential for safe and quick movements.

3.Strengthening core muscles has an utmost importance not only in running but to live an agile and active life. Core muscles included back, mid body section, lower back and pelvic muscles. Improving core and back muscles helps you in maintaining proper alignment and eliminates muscles strains. The base of spine is pelvis that balances your movements and acts as a centre of gravity for you. It is most important to align and strengthen your pelvic muscles for an efficient and pain free running.

4.Experiencing various terrains for running enhances you efficiency, strength and speed. It is good to go on hills, grass, jogging tracks and asphalts to produce great results from your efforts. Natural trails, grasslands, beaches are good to experience a variety in running training with required cautions.

5.The only and most important equipment you need for running is a perfect pair of running shoes. Sometimes just replacing with a decent pair of shoes makes the difference. Running terrains stress your joints and bones. To prevent aches and discomforts it is important to pick sport-specific running shoes.

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Here is a list of top exercises for weight loss:

Aerobics

This classic workout is designed to get your heart pumping and amp your metabolism. Local gyms offer a variety of aerobic classes, and some classes incorporate weights and steps to maximize your results. Because aerobics is a high-energy workout, you can burn a lot of calories in a short amount of time. In fact, it’s not uncommon to burn 500 calories in a 30 to 40 minute session. This type of workout exercises every inch of your body. You will not only lose inches, but also tone your arms, legs, thighs and stomach.

Bicycling

Locate a bike path or trail at your local park and lose weight while enjoying the great outdoors. Bicycling is a great exercise for weight loss and you can burn between 500 and 1,000 calories an hour. Of course, calories burned depends largely on the terrain and your intensity. If you don’t have a bike, visit your local gym and enjoy similar results. Biking is perfect for weight loss because this activity exercises the major muscles in your legs. The harder you exercise these muscles, the more calories you will burn. Plus, it is one of the best exercises to tone and strengthen your lower body.

Running/Jogging

If you do not have a gym membership or workout equipment at home, you can achieve your weight loss goals by simply hitting the pavement each day. Whether you power walk or jog, both are great exercises for weight loss. A swift and steady power walk can burn upwards of 360 calories per hour, whereas a run or jog can burn up to 550 calories per hour.

Swimming

There is no better way to cool off on a hot summer’s day than jumping into a pool of water. But the pool isn’t only for cooling off, add laps to your exercise routine and you can burn 800 calories per hour. Do this every day of the week and you will burn 5,600 calories per week – that’s nearly six and a half pounds a month.

Tennis/Racquetball

Perfect for toning the legs and weight loss, tennis and racquetball are high-intensity exercises that work every muscle group in your body. Running back and forth on the court combined with swinging your arms ups your heart rate and burns 800 calories per hour.

Weight Training

Although weight training only burns about 200 calories per hour, lifting weights and strengthening exercises are crucial to any weight loss program. These types of exercises increase your muscle mass, and more muscle mass increases your resting metabolism. Metabolism is the rate at which your body burns calories and fat. The faster your metabolism, the more weight you will lose. It doesn’t take much weight training or resistance exercises to give your metabolism a boost – as little as 20 minutes three times a week.

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The first thing to remember about setting your goals is to make them realistic. If you wish to lose/gain weight make it something you can actually achieve. For example losing 2pounds per week is an achievable goal. Your goals need to depend upon certain factors of your lifestyle. For example are you a beginner or an expert? This will dramatically affect your goals. Do you eat the correct diet? There are many things that can supplement your diet for example you can buy diet books suited to your sport. There are also protein supplements such as Protein shakes and tablets.

You need to find a good starting point for your goals. As said previously losing 1-2 pounds per week is a good starting point after considering your lifestyle factors. As you start to find that losing 1-2 pounds per week is becoming easy you may want to step it up a notch to 2-3 pounds.

Try looking at the SMART principle to help you set your goals; Specific, Measurable, Attainable, Realistic and Timeframe.

Specific– set yourself clear goals e.g. I want to tone my stomach.

Measurable– be more specific about your goal this will help you track your progress e.g. I want to start showing abdominal shape in three weeks.

Attainable- make sure your goal is achievable. If the goal isn’t achievable then you will start to give up hope that you can achieve it. This may include setting smaller goals throughout trying to achieve the main goal in order to keep motivated.

Realistic– is your goal realistic? Again this coincides with ‘attainable’ in that if your main goal isn’t realistic you will start losing your motivation to achieve it.

Timeline– your goal should definitely have a timeline in which you will aim to achieve it by. This will help you again to keep motivated in doing it. By giving yourself a date you are holding yourself solely responsible for completing it.

Finally give yourself an action plan. What you are going to do on a day to day basis. For example’ I will run for 30 minutes’ or ‘I will sleep for 8 hours per day’

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