General recommendations
To understand how to start running correctly,It is recommended to use the breathing technique. It is this that reveals the basic principles of training. The most common mistake is holding your breath. But it should be free. The technique is simple. Inhale every 4 steps, then exhale every 4 steps. Inhale through the nose and exhale through the mouth. It is important that breathing is rhythmic. The general condition of the body depends on how many beats the heart makes per minute. The pulse should be monitored. The optimal number of beats is calculated using a simple formula. You need to subtract your age from 220 and multiply the resulting number by a coefficient of 0.6. This is the lower limit of the permissible number of beats. The upper limit is calculated using the same formula, only the coefficient is taken to be equal to 0.8. If the number of beats is more than the calculated one, then the body is working to the point of wear and tear. If less, then the training is not effective. It is important to take into account all the recommendations when running, then there will be no health problems. The correct approach to sports - the key to a long life. Beginner runners are advised to buy a special device for measuring the pulse. Then the readings can be taken before and after the run, and also to monitor how many beats per minute the heart produces during the workout. If after stopping the pulse rate is more than 60% higher than recorded at the start, then the load should be reduced. The same should be done if the pulse does not recover within 30 minutes. Learning how to run correctly is half the battle. Shoes can cause the development of diseases associated with the back and leg joints. If after running you feel pain in your feet, then this is the first sign that the sneakers are not suitable for such workouts. Shoes should not be loose. It is better if the sole is thick, made of soft springy material. It is recommended to choose sneakers that are marked with the inscription "running". The way the clothes are sewn is also important. They should not restrict movement, their cut should be loose. The material is lightweight, quick-drying. You should not wear synthetic clothes for training. Sweating may appear on the body, allergic reactions are possible.
Choose the training mode
Do you want to lose weight faster?The result depends not only on how many laps you have completed, but also on your routine. If you don't have enough practice, you should start jogging for 20 minutes without stopping. The pace should be such that you don't feel any discomfort. Runs should be done regularly, at least twice a week. Initially, you will feel tired, but after a while, your body will get used to it, and each subsequent workout will become easier. Later, your muscles will start to require another run. The distance should be gradually increased. How long should a workout last? The minimum time is 40 minutes, and the maximum is 1 hour. To run correctly, you need to pay attention to your body's reaction. Is there pain? It is better to finish the workout. How to run correctly to lose weight: Beginners have difficulty with this, and it is recommended that they consult with specialists. An interval mode is often recommended. The essence of it is that the pace changes depending on the distance covered: walking is replaced by jogging, jogging by a “crazy” pace, etc. This approach is the most optimal, since fat dissolves at the moment when the body is loaded to the maximum. How long such a workout lasts depends on the individual characteristics of the person. However, the interval mode is not recommended for people suffering from heart failure. Jogging is ineffective, since only glycogen is burned during such a run. It is quickly restored. If you have to abandon the interval mode, then the workout should last at least 40 minutes. Only after this time does the body begin to actively burn fat. Do you have the strength, do you want to lose weight faster? Choose the interval mode. There is an opinion that after the end of the workout, the body continues to burn fat for some time.
Where should I train?
It is better if the training is carried out outdoors.air, because during jogging the lungs are ventilated. Everything inhaled will inevitably get into them, therefore it is forbidden to run near highways. It is better if the track is located in a park, field, square or forest. The surface should be unpaved, but not asphalt or concrete. If it is impossible to find such a place, then it is better to buy a treadmill. It has good cushioning, you can choose a comfortable width and length. The speed should be regulated by the functions of choosing running modes. It is not enough to know how to run correctly in order to lose weight, you need to choose the optimal time for exercise. The best jog is in the morning. It should be done from 6:30 to 7:30. It is known that at this time the body perfectly perceives physical activity. However, there are other peaks of activity: from 11 to 12 o'clock; from 16 to 18 o'clock. If the main goal is to lose weight, then it is better to run in the evening. After all, during the day the body has spent most of the energy, it is easier for it to burn fat reserves. Did you manage to lose weight? Do you just need to maintain your weight? It's better to move your jogging to the morning. It's healthier.
General rules of the race
You can only start training correctly ifif you do not neglect the recommendations of specialists. It is necessary to drink a lot of water. The body intensively removes fluid, it should be replenished. To do this, every 5 minutes, the oral cavity is moistened with water. It would not be superfluous for these purposes to prepare a special drink for athletes. The recipe is simple: Dissolve 3 teaspoons of fructose in 1 liter of water. A good alternative would be ordinary filtered water. How much liquid you should drink depends on the distance and individual characteristics of the body. It itself will tell you how much water it needs. Correct running is possible only on an empty stomach. You can eat two hours before training. At the end of the run, special gymnastics for breathing is performed. It is important to remember that doctors must approve this approach to improving the body. There are a number of contraindications. Not only people suffering from cardiovascular diseases should give up jogging, but also those diagnosed with problems with the musculoskeletal system, improper functioning of the respiratory system, varicose veins and even poor eyesight. It is necessary to consult a doctor, and if the recommendations are positive, you should adjust your diet.
Hand work and body position
Because running correctly doesn't just meanbreathing correctly, let's consider the features of working with your hands. The movement of your legs depends on them. Beginners often hold their hands near their chest when running, or, on the contrary, work them intensively. However, the movements should not be sweeping, as girls often do. Swinging their arms to the sides, a person involuntarily changes the position of their legs, which disrupts breathing and makes movement difficult. During jogging, the shoulder girdle should be relaxed, the arms pressed to the body, they do not relax and do not "scatter" to the sides like ropes. The hands are slightly clenched into a fist, but there should be no tension in the palms. The arms are bent at the elbow, the angle is acute. They should be worked along the body back and forth, but not too intensively, focusing on the pace of running. When swinging back, the hand is located near the body at the level of the lower part of the chest. When swinging forward, they rise up to the midline of the chest. The faster you work your arms, the faster the distance will be covered. However, body position also plays a significant role in training. You must not slouch, raise your shoulders, lean forward, as this will shorten your stride and there is a possibility of falling. Your head should not look down, your gaze should be directed forward. You should not "clamp up", you need to eliminate unnecessary tension, only those muscles that participate in the training are tense, the rest are relaxed. And you should not jump while running, otherwise energy is spent on jumping, and not on covering the distance.
Working with your feet
To understand how to run correctly, you shouldUnderstand what phases running consists of. The first is pushing off. Then the body goes into a state of flight. Next is landing. When walking, the flight phase is excluded. You should run in a straight line, your hips should not wobble, your legs should not be thrown to the sides. You need to land only on the base of your toes, with your legs slightly bent at the knees. After the base of your toes touches the ground, the heel is lowered. You need to stand on the entire surface of your foot, but not on your toe. This technique provides cushioning, which reduces the likelihood of injury. Landing on the heel causes a shock wave, which shakes the entire body. The correct way is to touch the ground first with your toe and only then with your heel. This uses the cushioning properties given to man by nature. When landing, the foot is placed under the body, and not to the side of the center of gravity. If the leg is thrown forward, the runner literally “bumps” into it. This significantly slows down the movement, making the workout tough. Landing on the heel and throwing the legs forward are the main mistakes of beginners. After the leg has accepted the weight of the body, a new phase follows - pushing off. At this time, the foot is actively working by increasing the push. After pushing off, the leg bends at the knee again, moves forward and falls. It is important to remember that the foot touches the ground when the leg is finished moving forward. If the touch occurs before the moment the leg is finished moving forward, the runner will stumble or start shuffling along the ground. Following these simple tips, you will easily understand how to run correctly for you. Do not hit the ground with your foot hard. The correct movements are silent. Otherwise, a colossal amount of energy is wasted. Each step flows into the next smoothly, as if the runner is gliding along the track. The steps should not be long, it is better if they are frequent. If the distance is long, 3 steps per second is what you need. Speed does not depend on the length of the step, but on the force with which the push is made.
How to learn technique faster?
To better understand how to land on your toes,the exercise should be done: the runner stands up straight, his arms are bent, and starts running in place. He lands on his toes, without kicking the ground with his feet. He should take 20 steps in place at a running pace, after which he starts moving forward very slowly. The speed is gradually increased, while it is necessary to ensure that the landing is on the toe, followed by a transition to the heel. The leg is not thrown forward, the foot is placed under itself, and a push is made. All movements are monolithic, uniform, without unnecessary movements. The correct technique of working with arms and legs, as well as the correct body position - this is what is necessary when running.
