Running is great for relieving tension,stress accumulated during the working day, and health promotion. Particularly noticeable is the benefit of running in the evening hours. But you need to know how to run in the evenings. It is necessary to draw up a training schedule 2-4 times a week based on its workload.

Basic rules of running in the evenings

The optimal time for jogging is between 19 and 22 hours, when biorhythms are still active. An hour after a light dinner, you can start the lesson.

The first thing to do is warm up the body and disperseblood. Be sure to run before running. You can walk a short walk with a quick step. Warm up is useful for the cardiovascular system, it gradually increases the pulse. If you do not do this, and start immediately to run, then this threatens serious heart problems in the future. The complex of exercises is determined individually.

By the time running should take about 20-30 minutes at a slow or easy pace, since the body is already preparing for bed and no heavy loads are needed.

It is necessary to breathe in the course of running, and if it's already hard to breathe, then run is gradually finished, moving to a calm step to restore the pulse.

To fill the lost fluid, you need to bring a bottle of drinking water.

After running, you need to take a shower, which will relax the muscles and return strength.

As a rule, after the first training muscles ache. This indicates lack of training and manifests itself in the first days after jogging. Do it systematically, otherwise there will not be any benefit. Over time, when the muscles get used, the load needs to be increased. In order to achieve maximum effect from the evening runs, it is desirable to alternate between slow and fast phases, that is, start with a slow one, gradually passing to a fast one, and end with a slow phase.

Technique of proper running

Before the start of training, it is necessary to familiarize yourself with the technique of proper running, in order to avoid unnecessary stress on the spine and joints. For this you need:

Avoid sudden upward and downward fluctuations, since in this case the load rises.

The feet when running should be parallel to each other, but between the socks, allow a small angle. With this setting of the feet, swaying from side to side will be minimal.

When touching the ground, the foot should be slightly strained and evenly distributed load.

The step should be neither long nor short, itis determined during training. Short steps will not give the muscles the necessary tone, and long ones increase the likelihood of injuries due to landing on straight legs.

Posture must be correct, that is, the back is straight, and the head is not tilted. Hands in elbows are bent at right angles, the brushes are slightly tense.

Breathing should be free, easy, withoutdelays. Beginners should learn the technique of proper breathing, that is, breathe with the stomach (diaphragm), and not with the chest. To get used to such a breath is necessary when walking, gradually turning to running. Inhale-exhalation should be done every two steps. And when there will be more practice, every 3-4 steps. Especially when running in winter, you need to breathe through your nose, so as not to catch cold. There is also a technique of breathing through the mouth and nose-mouth. Correct is considered breathing through the nose, then the body receives a large amount of oxygen, but you can go to it gradually from inspiration through the nose and exhalation through the mouth.

Particular attention should be paid to food,which should be balanced by the number of proteins, fats and carbohydrates. If you are waiting for a diet, you need to monitor the calories consumed and burned. As a rule, evening workouts are difficult to plan because of the tight work schedule. But do not skip classes on trifles. They must necessarily be systematic in order to achieve the best results.

Comments

comments