T-Bone's Running Advice

T-Bone is a kid's running expert and an entertainer. He often comes to the Monterey Area and runs in kid's races dressed up in costumes. Check out his website at www.tbonerun.com He provides the following advice for you:

T-Bone's Hot Running Tips
THE FIRST STEPS TO RUNNING

Basic Benefits
*Running helps you become more aware of you body and develop coordination.
*You will feel better about yourself
*You will have more energy by increasing you Oxygen intake.
*You can make new friends. Perhaps join a running club.
*You will be able to see improvement within a short time
*Helps you to learn to set goals. This will help later on in life.


Basic Rules
*Drink plenty of water all day long.
*You need to warm up first to get your muscles ready to run.
*Wear running shoes.
*Wear warm clothes in the winter. In warm weather shorts are a good idea.
*Have fun.
*Take a family member with you.
*Dogs like to run too.
*Vary your distances and kind of workouts.

Basic Form (If you don't understand this part get help)
*Wrists should swing from hip, slightly upward across the body, but never crossing the trunk's middle plane. The elbow should be a hinge, with the angle of the fore and upper arms changing as the arms swing. If you don't understand what I just wrote have your parents or your coach go over it with you.
*You want to be as relaxed as possible when you run. The more relaxed you are, the more easily you body will fall into the rhythm of running.
*Breathe deeply from the bottom of you belly. You should breathe through both your nose and mouth.
*Head and chest should be forward and slightly up so that you lean into the run. Lean slightly forward with your total body, not at the waist.
*Your hands should be held loosely, not in a tight fist. An idea is to pretend you are holding a dime between your thumb and forefinger to encourage the looseness.
*For distance running, the steps should be 'short and quick' rather then long and slow strides.
*Your heel should strike the ground directly under the hips.

TAKING CARE OF PROBLEMS
*Start your run easily, not at full speed. This will ensure that you do not wear yourself out at the beginning. If you want to run fast at any time, save the speed for the latter half of the run.