Running is one of the most effective ways to lose excess fat. But only on condition that all the rules of running are observed, otherwise mistakes cannot be avoided. Namely, they are allowed even by professional athletes, from whom we often take an example. We suggest you work on the most common mistakes while running. This will help you avoid injury and achieve maximum efficiency while running on the treadmill. And improve your health significantly. After all, in such a simple way you can escape from many misfortunes.
Simple rules of running: don't train with a full stomach
Mistake #1. Failure to follow nutritional rules. The menu must be balanced to ensure the intensity of the effort. The main source of energy for long-term muscle work — these are carbohydrates. Muscle glycogen — the main resource of glucose necessary for their work. Exhausting it leads to rapid fatigue.
- The menu should include rice, cereals, pasta, bread, potatoes, fruits.
- Carbohydrates should make up about 60% of the food consumed.
- It is important to eat them regularly and in moderation. This helps to normalize the level of insulin in the blood.
Eat 2 hours before your scheduled run. Eat slowly, chewing thoroughly. Poorly digested food can cause many stomach ailments.
Running with a full stomach is bad, but long breaks in food are dangerous. During them, the body will begin to borrow energy from the muscles, and not from glycogen.
- It is also very important to drink enough water throughout the day.
Mistake #2: Lack of proper equipment. The suit should not restrict movement. It must be made from natural material. This will provide comfort and will protect the body from hypothermia.
- Women with large busts should choose a special bra to support their breasts.
Sports shoes are not only comfortable. It reduces the risk of injury. Therefore, it should be selected taking into account the movements of the foot. And her sole should be flexible. This will absorb possible impacts.
Rules of running: the more intense the training, the longer the breaks
Mistake #3: Not warming up enough. Regular stretching, that is, stretching the muscles, is very important for injury prevention. Ordinary gymnastics — habitual tilts, rotation of the shoulders and hips. Proper warm-up reduces the risk of microtrauma. They occur as a result of repeated overload, and their accumulation leads to inflammation in the joints.
- Equally important is to end your workout with a stretch: the longer it is, the better.
Mistake #4: Ignoring pain. Even a harmless injury can lead to limited movement. If left untreated, the consequences can be irreversible. Yes,
If the meniscus or cartilage in the knee joint is damaged, extensive damage to the articular cartilage may occur if not promptly treated.
Symptoms that should stop exercising:
• pain that occurs with movement and worsens after exercise;
- limited mobility and weakened muscle strength, edema.
Mistake #5: Not being systematic. Regular exercise is the key to success. To minimize the risk of injury and maintain muscle at the proper level, it is necessary to exercise four times a week for 30 minutes.
Increase your workout intensity by 10% per week. Otherwise, you expose the body to a strong overload. And this is fraught with numerous injuries.
Mistake #6. Exercising too hard. Avoid frequent runs. They can lead to overtraining, which will lead to a decrease in performance.
The body needs rest and enough time to recover. This helps to avoid injury.
Overtraining is manifested in irritability, insomnia, decreased immunity, migraines.
- Remember: the more intense the sessions, the longer the breaks between them should be.
- Don't forget about a balanced diet and rehabilitation.
- Massage will speed up the recovery of the body and help avoid injuries.
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