The correct running technique brings the body the benefits that can be obtained from this sport. Failure to comply with the established rules increases the risk of injury and decreases the healing effect. Content:
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Running techniques
- Correct breathing
- Choice of sneakers
- How to start a workout
- Warm up
- Running at a low pace
- Jogging
- For beginners
- How to run properly
- How good it is to run
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Time to run
- Morning
- Evening
- The best time
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Running goal
- For weight loss
- Slimming in the legs
- For muscle maintenance
- Slimming in the stomach
Running is a natural physical activity that is given to us by nature. He is the most affordable sport, a source of health and beauty. From the point of view of physiology, this is the result of a complex coordinated activity of skeletal muscles and limbs, which differs from other types of movement by the so-called "flight phase".
Correct running techniques
Running technique means a certain set of rules that must be followed when performing this type of movement. This will avoid possible injury and quick fatigue, which ultimately makes the process more enjoyable and rewarding.
Correct breathing while running
You need to breathe deeply and rhythmically while running, mainly through the nose. If you are gasping for breath, taking shallow and quick breaths, then the load is too great, and you need to slow down. Try taking one breath every two steps.
If you are new to the sport, a tingling sensation in the side can begin from a lack of oxygen due to improper breathing in combination with an untrained diaphragm.
In such cases, the following is recommended:
- Slow down the pace, but don't stop;
- Try breathing through your mouth;
- Take a deep breath and exhale slowly;
- If it is stabbed in the left side, then as you exhale, step on your right leg, and vice versa.
How to choose jogging shoes for running
Running shoes are divided into two types - for training and for competition. The workout running shoe protects your feet from injury. Competition shoes are designed for the athlete to quickly pick up speed and achieve a high pace. For jogging, training sneakers are used, the choice of which is very diverse.
Consider the following factors when shopping for running shoes:
- When you run. Summer shoes are lightweight, with good ventilation, but do not protect against moisture. Winter - waterproof and retains heat.
- Where do you plan to run. For hard surfaces such as asphalt, paving slabs or stadium surfaces, asphalt shoes are suitable. In the case of jogging on a dirt road or off-road, you must purchase shoes for rough terrain.
- How you run. If you are using a toe-heel or full-foot technique, then get shoes with a flatter soles, cushioning should be located in the front. For the heel-toe technique, the sole is made higher, the cushioning is located in the heel area.
You can't choose a running shoe based on performance alone. Any sneaker must be measured, since they differ in lift height, pronation, supination, shoe width and other criteria. Best fit when the toe is 5 millimeters short of the inner forefoot of the shoe.
Popular brands:
- Adidas. They feature ultra breathable mesh upper, ventilation inserts in the sole, light weight, perforated insoles, flexible sole.
- Asics. The sneaker uses high-strength rubber, gel cushioning inserts, and a comfortable last.
- New Balance. Very soft, stable and neutral cushioning.
- Reebok Zquick. Excellent fixation of the foot, minimization of the risk of calluses, high adhesion of the sole to the surface.
- Mizuno. Modern footwear for professional sports.
How to start training
A common mistake aspiring runners make is getting off to a head start. Gradually bring the load to a certain maximum, too frequent and intense exercises do not heal, but have the opposite effect.
You need to start with the following steps:
- Set a clear goal for yourself - to run, and tune in to the fact that it will last.
- Choose the right running shoes and athletic outfit.
- Determine your running spot and route in advance.
- Avoid too hard or uneven surfaces, steep climbs and descents.
- Observe the pulse, it should be in the range of 110-120 beats per minute.
How to warm up before running
Do not neglect the warm-up - it allows you to warm up your muscles and joints, prepare them for a serious load and fill them with oxygen before starting your workout.
A set of warm-up exercises for 10 minutes:
- Warm up your neck in a circular motion with your head.
- Rotate your arms 3 times to one side and the other.
- Lateral slopes, body rotation.
- We warm up the legs: squats, running in place with raising the knee to 90 degrees, light jumps in place.
- Walk a brisk walk for a few meters and start jogging.
Running at a low pace
Start training with this type of running. It is considered easy, and your senses act as a guideline for it. If you can talk calmly while jogging, then you are moving at a slow pace.
Such a run allows you to train the beginner's body for subsequent, heavier loads. Running at a low pace has the following effect: improves blood supply, strengthens the musculoskeletal system, and trains the heart muscle. This type of running is a good prevention of cellular hypoxia.
Jogging
Jogging is jogging at a speed of 7-9 km / h, which is slightly faster than running at a low pace.
Jogging has the following features:
- The step length should not exceed 70-80 cm.
- The elbows are close to the body.
- The body is kept upright.
- The leg touches the surface of the entire foot at once, that is, the "whole foot" technique is used. Heel-toe option is also allowed.
- The emphasis is on prolonged exhalation.
- The muscles of the shoulder girdle are relaxed.
- The arms are bent and work forward, the hands are collected.
Running for beginners
Running training for beginners largely depends on the degree of preparedness of the body for stress. If you are an office worker and generally do not lead an active lifestyle, take your time to build up your distance and accelerate your pace.
Basic tips for beginners:
- Exercise 3 times a week every other day.
- Try doing 20 minutes each, including warm-ups and transitions to walking, to get started.
- Observe the technique of movement and breathing.
- Increase your speed only if 15 minutes of the current run is effortless.
- Avoid jogging on rough terrain, give preference to stadiums, straight park paths.
- Land on your entire foot at once, this is the least traumatic type of running.
Most novice runners make the following mistakes:
- Incorrectly fitted sneakers and too warm clothing.
- Errors in nutrition - you can not play sports both on an empty stomach and on a full stomach. An hour before training, it is recommended to have a light, healthy meal, do not overeat.
- If you are not overweight, do not get carried away with cushioning. Shoes that are too soft do not allow you to feel the movement of the foot, which can lead to a violation of running technique.
- Train your back muscles and abdominals. They are just as important when running as strong legs. Do specific exercises for these muscle groups at home or in the gym.
- Use a heart rate monitor - this will allow you to maintain the correct pace, since the gadget tracks your heart rate and estimates the load on your heart while running.
- The attitude of a novice runner is also very important - he must be positive and determined to achieve the set goals.
How to run properly
In order for running to become a guarantor of a healthy lifestyle, well-being and mood for you, it is important to follow the basic rules. Running as you run is not suitable for the desired results.
Running rules:
- Keep your head straight. Look straight ahead, 30-40 meters ahead. Don't run with your head down while looking at your sneakers. Keep your neck and shoulders relaxed.
- Smoothly unbend the lower leg, while bringing the leg forward. Early extension of the lower leg leads to a landing with all weight on the straightened leg, while the knee, hip joints and spine suffer.
- Bend your elbows at a 90-degree angle. They should also be relaxed, the hands should be slightly clenched.
- Do not hunch over, as this makes breathing difficult and reduces oxygen supply. The shoulders should be pulled back and lowered. Keep them relaxed and avoid stress.
- Keep your upper torso stationary about the vertical axis. Some experts recommend tilting the body forward slightly to reduce stress on the heel and help you land with a full foot.
- Neither the body nor the hips should swing from side to side.
- Do not raise your knees too high. They should move forward, not up.
- The steps should be light and quiet. Regardless of the type of running, you should not force your feet against the surface. Silent running is one of the components of correct adherence to technique.
Monitor your posture while running, after a few workouts you will get used to the correct body position and will automatically maintain it.
How good it is to run
Many experts believe that jogging is the healthiest type of jogging. It is quite easy to perform, provides a small load on the joints, and does not cause fatigue. The benefits of light jogging are also confirmed by studies that have shown that the death rates due to cardiovascular diseases in joggers were much lower than in fast runners and in people with sedentary lifestyles.
Light running is less traumatic than fast running. If your goal is to improve health and longevity, then jogging is the best option.
How to choose a running time
The choice of jogging time is determined independently, depending on the tasks and your daily routine.
Jogging in the morning
Morning jogging is the best way to wake up the body. They help to activate the digestive system, mental and muscular activity. However, your body may not yet transition from sleep to wakefulness. And in this case, training will not be beneficial.
To jogging in the morning was for the good of the body, follow these rules:
- Set the alarm a few minutes before the required wake-up. This will allow you to soak up a little in bed, and not jump on the call.
- Have a light breakfast - drink a glass of juice or eat some fruit.
- Warm up, after which walk at a brisk pace for several meters.
- Finish your run with a calm pace and a set of simple exercises.
- Take a shower when you return home.
Jogging in the evenings
Evening workouts help relieve the stress of a working day, relax, promote healthy and sound sleep.
If you decide to choose an evening time for classes, then adhere to the following recommendations:
- Avoid strenuous exercise, in the evening, they can lead to overwork. It is best to use jogging.
- Prefer light meals, especially during your evening meal. After jogging, you can have a glass of juice or some fruit.
- Stay on top of your workouts, set the days of the week and the exact times for your workouts, and stick to your schedule.
- It is recommended to end sports activities at least 2 hours before bedtime. Otherwise, an evening run will lead to insomnia or depression.
The best time to run
Some experts claim that the optimal running hours are 6-7 am and 6-7 pm. Others believe that it is not important a certain time of classes, you just introduce sport into your life as it is convenient for you.
An American jogging survey found the following results on the best time to exercise:
- Early in the morning before breakfast - 53%;
- In the morning after breakfast - 16%;
- In the afternoon before lunch - 7%;
- In the afternoon after lunch - 11%;
- In the evening - 13%.
In fact, if you follow the diet and technique of movement, jogging is useful at any time of the day.
What are the running goals
They start to run, guided by various goals. For some, this is - strengthening the immune system, training the heart and endurance, a way to distract, throw unnecessary thoughts out of the head. For others, it is the achievement of a sports result or the option of morning exercises. But most people start doing this sport in order to lose those extra pounds.
Weight Loss and Weight Loss Workouts
During running, the body burns calories and stored body fat. It will only help you lose weight if you do not compensate for this loss of calories with excess food intake. The best way to lose weight while exercising is with a combination of exercise and a protein diet.
If you have more than 30 kilograms of excess weight, high blood pressure or cardiovascular disease, then jogging is contraindicated.
General recommendations for weight loss workouts:
- If you have excess weight of 10-15 kilograms, start classes with a brisk walk and only after 2-3 sessions start jogging.
- When choosing a time to run, focus primarily on your biorhythms.
- If after a hard day you like to sit in front of the TV with a plate of something tasty, then it is better to choose evening hours for training. This will help prevent unnecessary absorption of unnecessary food.
Once you start exercising and getting involved in a sporty lifestyle, you will definitely notice the effect of losing weight. Jogging is the most suitable option for the first months of training. But then there comes a period when your kilograms stop at the same level and do not want to decrease further. The body adapts to constant physical exertion and begins to expend energy more slowly.
To achieve your desired weight, you need to change your running tactics. At this point, your body is already sufficiently prepared for interval training. Start with a light jog. After 200 meters, accelerate to maximum speed. Gradually slow down and switch to a light run or even a step, depending on how you feel. Repeat the cycle after 5-10 minutes.
How to run to lose weight in your legs
Any jogging will make your legs slimmer. The main load goes precisely to the lower limbs, so the muscles of the legs are tightened first. The shrinking fibers take energy from the fat cells and thus reduce their volume.
In addition to regular workouts in a park area or at a stadium, running up the stairs is considered effective for losing weight. It puts additional stress on the legs and increases the body's energy expenditure.
Take the difficult trails, with numerous turns, descents, steps and climbs.
There are special weights for the legs, but this is an option for trained athletes. Adding a load on the legs doubles the energy expenditure, stimulates the work of the heart and circulatory system.
Running to maintain muscle
To keep fit, it is recommended to jog for at least 1 hour. Experts say that during exercise you need to know and feel which muscles are working. Then the training will become much more effective.
The main load during exercise falls on the quadriceps, muscles of the buttocks and thighs. They train for stair climbing, barbell squats and dumbbells, and leg presses. Regular runs keep their shape perfectly.
The support function during running is performed by the biceps, neck muscles and abdominals. They will also be in good shape with regular jogging.
How to run to lose weight in your stomach
Running workouts can help you get rid of the belly and side folds at the waist. To do this, you should adhere to the usual tactics of jogging in combination with a diet and a set of exercises for the abdominal muscles.
Do a classic warm-up at the beginning of your class.
To work on the waist and abdomen, add the following exercises to the complex:
- Lateral bends with the body, hands at the waist.
- Full body raise: arms are raised above the head, hands are connected. Lower the body down, hands touch the ground, then straighten up, hands above your head.
In your free time at home, swing the abs and work on the lateral abdominal muscles, this will bring you closer to the desired result many times over. How to run correctly - look at the video:
Regular jogging, performed using the correct technique, contributes to the healing of the whole body - the cardiovascular system is strengthened, cells are cleansed of toxins through sweat, excess calories are burned, self-control, endurance, dedication are enhanced, and mood is increased.
