Running, at first glance, seems like a very simple sport, but in fact, for running to be beneficial, you need to know how to run correctly.
To improve your results in running at medium and long distances, you need to know the basics of running, such as correct breathing, technique, warm-up, the ability to make the correct eyeliner for the day of the competition, do the correct strength work for running and others. Therefore, I recommend that you familiarize yourself with the unique video tutorials on these and other topics from the author of the site scfoton.ru, where you are now. For readers of the site, video tutorials are completely free. To get them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in a series on the basics of proper breathing while running. Subscribe here: Running video tutorials ... These lessons have already helped thousands of people and will help you too.
1. Running technique
The correct position of the body while running, the position of the foot, the work of the arms and legs while running will not only minimize the likelihood of injury, but also make it possible to enjoy running, spending as little energy as possible during this sport.
So, let's look at the main features of running technique.
Foot placement
The most frequently asked question for novice runners is how to run properly, heel to toe or toe? No one can give you an unequivocal answer to this question. The fact of the matter is that there are four main ways of placing the foot when running: on the heel, followed by rolling onto the toe, on the toe, followed by placing the foot on the entire surface, sleeping on the sock and on the full foot. And each of them has a right to exist.
To prove it, watch a group of leaders running at any major international marathon. Kenyans and Ethiopians usually run in this group. And now some of them run, putting their feet exclusively on toes, and some of them run rolling from heel to toe.
Foot placement technique on toe, followed by placement on the entire surface, is considered the most effective when running long distances. This is how the famous stayer Haile Gebreselasie ran. However, to learn to run this way. it is necessary to have strong muscles of the lower leg and it is not advisable for beginners to use it.
Distances up to 10 km inclusive, most professionals run with their feet on the toes only. This technique is even harder to master. than rolling from toe to heel. Therefore, it should be used very carefully when running. Few of the novice runners will be able to withstand even several kilometers in this way. Not to mention running at a fast pace for medium or long distances.
The easiest to learn and accessible to almost any novice runner is the technique of placing the foot on the heel. With such a setting, one must take into account the fact that, firstly, the effectiveness of such a technique is not the highest, and secondly, if you run from heel to toe, take care of the right shoes for this type of running. Otherwise, the likelihood of injury will be very high.
The technique of setting the whole foot stands apart. This type of running technique is used by adherents of the so-called Chi-run. If it is wrong to use such a technique, and mindlessly run, putting your foot on the entire surface, then you are guaranteed injury. Even if it does not appear immediately, it will appear guaranteed after a while. But if you apply this technique correctly, then it can bear fruit. If you want to master this particular technique, then find a book on the Internet called QI-running - a rather entertaining book, although not for everyone.
Body position, hand work while running
The body must be kept level or tilted slightly forward. It's a big mistake when the body falls back. Remember to use gravity in a way that helps, not hinders your escape.
The chest is slightly pushed forward. The shoulders are lowered and relaxed. This is a very important point. Don't pinch your shoulders. It will not bring you any benefits while running, but you will spend additional energy on it.
When running arms can be bent to any angle that suits you best. Moreover, if it is more convenient for you, while running while moving your arms, this angle can change.
Again, so that you do not perceive the information unfounded, look at how the leaders of the world long-distance running run. The angle of the arms at the elbow is different for everyone. Another thing is running short distances up to 400 meters. There, the angle of the arm is very important. But we're not covering sprints in this article.
The arms should work along the torso so that they do not cross the midline of the torso. Otherwise, this will cause additional twisting of the body, which is also an extra waste of energy.
2. How much to run
Everything is good in moderation. This principle must be applied in running as well. For beginner runners, a 20-30 minute run is optimal. Gradually, this time can be increased, but if you are faced with the task of exclusively health jogging, then there is no point in running for more than an hour.
And do not run every day if you are just starting to engage in this type of physical activity. It is enough to run for the first month or two every other day, that is, 3-4 times a week. Gradually, you can switch to daily jogging, if you wish. But at the same time, there should still be one day off and one day with a light load per week.
For more information on how much you need to run, depending on the goal, read the article: how long should you run
3. When and where to run
You can run at any time of the day. But it's best to dock the mode with your internal clock. That is, if you are a "morning person" by nature and are used to getting up early, then running is best for you in the morning. And vice versa, if you are an "owl" and your activity comes in the evening, then you better run in the evening.
You can run during the day, but, unfortunately, it is usually very hot during the day, so in extreme heat, not everyone wants to go jogging. And an unprepared body does not need to be subjected to additional stress in the form of high temperature.
The advantage of running in the evening over the morning is that you can always eat 2 hours before your workout in the evening so that the food has time to digest. In the morning, it is not always possible to get up 2 hours before jogging and have a snack. Therefore, in the morning, most often, you have to run on an empty stomach, or quickly drink a glass of sweet tea.
Conversely, morning jogging can invigorate the body. And morning jogging always gives a boost of vivacity for the whole day. And in the evening, on the contrary, not everyone wants to run after a working day.
Therefore, at what time to run you choose, you know the pros and cons.
As for where to run, it is best to run in varied terrain rather than in circles in the stadium. It will be at least more interesting.
Plus, we must not forget that running on different surfaces includes additional muscles in the work. So it's always more difficult to run on sand than on asphalt.
The best surface for running is a dirt road, as it is much softer to run on than on asphalt. But not everyone has the opportunity to run on the ground, so run where you can. The main thing is that you do not get bored.
The only thing is, the harder the surface on which you run, the more carefully you need to monitor the technique of placing the foot. This is especially true for running on asphalt and concrete.
4. Correct breathing while running
There are several basics correct breathing while runningsome of which I'm sure you didn't know.
1. It is necessary to breathe both through the nose and through the mouth. That is, exhale and inhale simultaneously with the nose and mouth. The thing is that breathing through the nose is more beneficial for the body, since the oxygen that passes through the nasal cavity is much better absorbed. However, in order to breathe only through the nose, it is necessary to have developed nasal breathing. In addition, the amount of air inhaled through the nose is not enough to provide the body with oxygen while running. That is, it is enough with slow running or walking, but with more intense load it will no longer be enough. Therefore, if you breathe with your nose and mouth at the same time, then you will receive some of the easily absorbed oxygen through the nose and some of the less easily absorbed oxygen through the mouth. As a result, there will be enough oxygen.
For a slow run, you can only breathe through your nose. But this will add additional difficulties, since the body will still not have enough oxygen at the end of the run.
2. Breathe from the first meters as if you have already run half the distance. A common mistake many runners make is forgetting to breathe correctly at the start. And they remember about him only when they start to choke. To prevent this from happening, start breathing as soon as you run.
3. Do not try to match your breathing rate to your steps. Don't try to breathe in any pattern. Breathing should be natural. As your body wants to inhale, so it should. Your body wants to take two short breaths and one exhale while running, so breathe like that. Look at children from Kenya and Ethiopia, whom no one teaches the correct breathing techniques, but they also run great. Because they completely surrender to their body. And as the body wants, so they breathe.
