How to run correctly - running technique
Today, a large number of people have discovered running for themselves not only as a sport, but also as an excellent option for maintaining the body in perfect physical shape. Not everyone knows that running is a way to improve your body. Naturally, there is a special system in it, how to run properly. After all, an incorrectly used even very useful tool can not only not bring the expected benefits, but also harm.
Learn about the contraindications
How to run so as not to harm your own body? As it turned out, jogging in the morning is not useful for everyone. And in general, doctors believe that people who suffer from pulmonary or cardiac insufficiency, hypertension, disorders of the musculoskeletal system should not run at all. If your diagnoses were not listed here, running for you can be called a real medicine. After all, jogging has a positive effect on absolutely all systems of the body.
Muscles are continuously trained, which means they increase the volume, the cardiovascular system develops, the heart beats rhythmically and smoothly, the blood vessels expand and so on. If you run properly, it will help strengthen the immune system. And the fine mood after such a run will not keep you waiting.
According to scientists, running and any physical activity can relieve stress, fatigue and bad mood. If you constantly and regularly run the race, you will become more collected, calm and purposeful. But to achieve such incredible results can only be with a properly selected program, compliance with the regime and remarkable patience.
Getting started
So, how to run properly. Before you start any training, you should go to the doctor and find out if you can even make jogs at all, whether there are chronic illnesses or anything else. How often do such examinations? The older the person, the more often. People whose age has passed the age of 60 years, need constant monitoring by the doctor. For those who have not yet reached the age of forty, it is worthwhile to undergo such a survey once a year.
The ideal way to monitor your own well-being during running is self-control. You can learn it with the help of a doctor or yourself. How intense your loads are is determined by the number of heartbeats. Their maximum number should not be above 65-85% of the upper limit of the frequency norm inherent in your age. Pulse should be measured on the carotid artery or on the wrist.
For beginners, experts have this advice: run on the spot. The duration of the exercise is only 10 minutes. You can run on your own territory. Every day the load should become more and more, so you can move to the park or forest in a short time. But all the same, the duration of your classes should be less than 30 minutes.
If you are a runner with experience, it would be nice to include running in your training mode with acceleration or significantly increased in time jogs.
No matter what your experience in running, but you must necessarily breathe through your nose, so that your body does not overload. Never breathe through your mouth, even if you really want it. In this case, it is better to stop, perform a pair of breathing exercises or drink some water.
If you have chosen to run in order to lose weight, the program of your training should only be a specialist. After all, you, not knowing anything about the features of the sport, can only hurt yourself.
It's also very important to choose the time for jogging. There is an opinion that the morning run leads to heart attacks. This is not devoid of common sense, because your body has not yet fully awakened, but it is already so loaded. So discuss this issue with your doctor.