The warm weather and the approaching swimming season make many of us reconsider our attitude to sports. The first thing that comes to mind is running. But here one question arises: how to run correctly? Therefore, today the editors of Estet-portal will tell you about the basic rules of running, which will suit both beginners and pros.
Rule #1: Take your time
This rule is especially important for beginners. When you go out for a run for the first time, don't try to break world records. Do not rush, because for an unprepared person, this is fraught not only with rapid overwork, but also with injuries.
Therefore, you need to start with short runs over short distances. The first runs should last approximately 10-15 minutes. Gradually, over several weeks, the training time can be extended to half an hour. Only in this way you will be able to get results from jogging without harm to the body.
Rule #2: warm-up and cool-down are mandatory
Don't neglect these exercises! So, the task of warming up is to increase the pulse and warm up the muscles, preparing them for stress. The hitch includes light jogging or brisk walking and exercises - all kinds of turns, tilts, swings, circular movements of the arms.
A cool down is a series of exercises at the end of a workout that help our body transition from work mode to rest mode. Stopping abruptly during and after running is bad for the heart and muscles. So do not discount the hitch. Do stretching exercises. This exercise helps to speed up the recovery process and the absence of crepitus, as well as clogged muscles.
Rule #3: Be technical
Running just like that, neglecting technique is a direct road to injury. A few simple tips will help you avoid injury and learn how to run properly.
1. Do not "scatter" your legs behind you and do not drag them along the ground, but keep your hands moving along the body.
2. Place your feet correctly. There are three methods: the first - the entire foot falls to the ground, the second - first the toe falls, then the heel, and the third - first the heel, then the toe. For beginner runners, it is better to learn how to distribute the load evenly over the entire foot.
Proper foot placement can be checked using this test. Draw an imaginary vertical line through your body's center of gravity to the treadmill. This line should pass through the center of your foot (during normal walking, this line passes through the heel).
3. While running, your upper body should be motionless. Do not lean forward or tilt your body back. This will allow you to protect your joints and spine from injury.
4. Keep your head straight as well. Your gaze should be directed forward by 10-15 meters.
Rule #4: Keep running regularly
You don't have to go for a run every day. If you are a beginner, then you simply will not have time to recover after a workout. Rest and recovery are as important to your body as running itself. Running three times a week for a beginner sprinter will be enough.
Rule #5: Listen to your body
If you get sick somewhere while running, stop training. Remember, even the most innocent pain or discomfort in the body can be harbingers of serious health troubles. For example, damage to ligaments and tendons.
But at the same time, learn to distinguish between pain syndrome and pain syndrome. If you can cope with krepatura on your own - with the help of stretching exercises, then, having felt pain, it is better to immediately go to the doctor.
Rule #6: The right shoes are the key to a successful run
Just picking up and buying the first sneakers or sneakers that come across and going for a run in them is risky for your health. It is very important to choose the right running shoes, specially designed for such activities. What should it be?
First of all, comfortable. When the sneakers are laced, the foot must be firmly fixed in the heel and not move inside the shoe.
Choose slightly larger athletic shoes. When you are standing and wearing sneakers, the distance from the big toe to the toe of the sneaker should be 5-10 mm. If the shoes are close to you, it threatens with injuries - knocked down nails and calluses.
When choosing models, check them for flexibility. The toe of the shoe should flex as much as possible, and the sole in the center should remain elastic.
Rule #7: Don't Forget About Nutrition
Immediately before going for a run, it is not recommended to eat. But in half an hour you can have a snack with something light - better carbohydrate food. 2-3 hours before running, it is allowed to eat porridge, but it is better to forget about protein foods before jogging. After class, a set lunch is also not recommended.
Remember to drink water during and after your run. Suitable non-carbonated mineral. Drink it in small sips, with short breaks.
Replace water with unsweetened dried fruit tea:
- raisins;
- dried apricots;
- prune;
- fig.
Take a few raisins and one of each of the other dried fruits, pour a liter of boiling water over them and leave to infuse.
Where and how not to run
No less important are the prohibitive rules of running, as it is always necessary to remember what not to do. So, it is necessary to remember that it is forbidden to run:
1. On asphalt - such a run threatens with injuries to the ankle, knees and hip joints. So instead of jogging on paved roads, do it on dirt paths in the park.
2. Along highways - while running we breathe more intensively, our metabolism speeds up. If at this time to inhale clean air, the body is cleansed and saturated with oxygen. And if it is gassed, we are like a vacuum cleaner, we clog all our filters with harmful substances.
3. Listening to music - scientists have discovered an interesting fact: physical activity combined with loud music can lead to complete hearing loss.
The Benefits of Running in Numbers
1. 75 minutes a week is exactly the amount of time WHO recommends devoting to intensive sports within 7 days.
2. 7 minutes of running reduces the risk of heart attack and stroke.
3. 5-10 minutes of running will give the same result as 15-20 minutes of moderate-intensity exercise.
4. People who run live 3 years longer.
5. A person who runs 3 times a week reduces the risk of heart attack or stroke by 61%.
The editors of Estet-portal sincerely hope that thanks to our advice you could find the answer to the question: How to run correctly? If you still have questions or you think that we should reveal some topic that interests you, then leave your wishes in the comments.
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