You need to run correctly to reduce the likelihood of injury and not overload the body. Only such running will bring pleasure and can even become a means of transportation for you. For example, you can order a taxi to the airport, or you can run to it. In general, if you run correctly, which can really be called free, you can run as much and wherever you want. Read more about what free running is in the article.
Breath
Breathing during this run should be uniform. You should breathe in the same way as you breathe when you walk. If breathing begins to go astray, it means that running cannot be called free, and it is necessary to slow down. Read more about the breathing technique in the article: how to breathe correctly when running.
Arms
Hands should be relaxed. You don't have to clench your fists. It is easiest to place the pad of the thumb on the phalanx of the index finger, and the rest of the fingers will assume a natural position. In this position, the hands are relaxed and the palms do not sweat. Read more about the hand technique in the article: hand work while running.
Legs
Try to roll from heel to toe. In this case, the foot is first placed on the heel, and then, by inertia, rolls onto the toe and pushes off the surface. The legs are relaxed during this run, and you do not have to use extra muscles. Read more about setting the foot while running in the article: how to put your foot when running.
Head
Keep your head straight. It may be difficult for someone in the beginning, but over time you will get used to it, and you will not experience any inconvenience about it.
Torso
Keep your torso slightly tilted forward so that gravity works on you. If the body is tilted back, then you have to drag the body with you. When the body is tilted forward, all you have to do is put your feet under you in time so as not to fall. This kind of running is the most economical and relaxed. This is how most of the participants in the most exhausting one-day competition, IronMan, overcome the marathon distance (swim 4 km, then immediately get on a bike and ride 180 km, and then run 42 km to the finish line).
A heart
The work of the heart can be monitored by the heart rate (Heart Rate). Stop while running and check your heart rate with a stopwatch. If your heart rate is below 140 beats per minute, then you are running relaxed. If the number is higher, be sure to slow down. However, one must understand that everyone's heart is different and for someone 140 beats are many, but for someone it is normal. Therefore, these are only average figures.
To keep running freely, always observe yourself as you move.
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.
