Who among us has not wanted to start running in the morning someday? But those few who nevertheless went out for their first run quickly realized that easy running is clearly not called that because this type of physical activity is really easy.
An untrained organism flatly refuses to run for a long time. The sides begin to ache, the legs and arms get tired, the body stretches to the ground and the wild desire to take a step overpowers all the more.
It's clear that over time, you will still learn to run longer than you did in the early days of your training. But at the same time, knowing some of the rules of running will help you run longer, even without having hundreds of running kilometers behind you.
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.
Learn to breathe properly
The most common and at the same time the simplest question about running is how to breathe correctlyso as not to choke. Here are some basic guidelines that are guaranteed to help you.
1. Breathe through your mouth and nose together. If you breathe only through your nose, then there will only be enough oxygen for either walking or for a very slow run. If you want to run longer and faster, then nasal breathing alone is not enough. And all because the patency of the nasal canal is small, and little oxygen enters through it. Yes, this oxygen is cleaner than the one you breathe through your mouth. But the analogy with water would be appropriate here. Imagine you are running, you are very thirsty. You have two bottles, one of which is pure spring water, which is enough for half a sip, and the second bottle is regular tap water, but there is plenty of it and enough to drink. What will you do in this situation? Will you be tormented by thirst and eventually move on to a step, or will you drink not very clean tap water? Here is the same situation with air. You yourself must make your choice.
2. Breathe evenly. It is important. If breathing starts to go astray and oxygen access to the body is chaotic, then it will be much more difficult to run.
3. Start breathing from the first meters. That is, start breathing from the first meters as if you had already run some distance. Few aspiring runners know this rule. Although it is very useful and really helps to improve your running skills. And it turns out that usually in the first meters, when there is still a lot of oxygen in the muscles, there is strength. And when oxygen begins to decrease, you have to greedily grab for air to make up for the losses. To prevent this from happening, breathe from the first meters.
More articles that will be of interest to novice runners:
1. Started running, what you need to know
2. Where can you run
3. Can I run every day
4. What to do if the right or left side hurts while running
If your sides hurt while running
Sometimes you can't run for a long time because of what appears flank pain... When, while running, the left or right side starts to prick, then do not be afraid and immediately go to a step. The pain arises from the fact that when running, the blood in the body begins to move faster. But the spleen and liver do not have time to instantly respond to such heart work. As a result, blood enters these organs in large quantities, and leaves in less. This results in excessive blood pressure in these organs. And this pressure hits the nerve receptors on the walls of the spleen and liver. As soon as the organs return to normal, the pain will go away.
There are two very simple ways to reduce or completely eliminate this pain.
- Begin to take slow deep breaths in and out as you run. It works like a massage of the internal organs by moving the abdominal and pectoral muscles.
- You can massage directly by drawing in and inflating the abdomen. It will also help relieve pain.
If the pain still does not subside, then you have chosen too fast a pace for which your internal organs are not yet ready. Reduce the pace a little and the pain will go away in a few minutes. In this case, it is not necessary to go to a step. Have a little patience, and everything will be fine. The sides most often get sick at the beginning of the cross and when the body begins to get tired, and the pace of running does not decrease.
Other principles for increasing running time
When running long distances, everything matters. How, when and what you ate before exercise. What is the weather outside. How do you need to work with your hands. How to hold the body.
