Running with a high hip lift is closest in structure, character and dynamics to regular running. You can easily and selectively affect the desired muscle groups, increase the load at your discretion.
Indeed, with ordinary running, some muscle groups do not work at all. Therefore, this kind of run is more effective than any other run. Let's talk about running technique, pros and cons, and analyze the mistakes of athletes.
What is high hip jogging used for?
Running with high hips is a very effective exercise. They are used to increase physical activity for themselves. Normal running does not load many muscle groups at all
And here all the muscles are involved, which means that the power of the body will increase. Most of all, such a run is intended for weight loss, because more energy is consumed.
Let's see what else jogging with a high hip is used for:
- working out the front of the thigh, foot, hip flexor muscle;
- improves intermuscular coordination, develops strength;
- loads the press, which means it will get rid of the stomach;
- excess calories are burned;
- excellent cardio workout, increases the contractility of the heart;
- an excellent warm-up for athletes, and before power loads heats up the body, prepares for the load.
Running with a high hip lift - technique
Maintaining correct running technique is essential. This is the only way to avoid injuries and achieve an effective result.
Such movements, with a high amplitude, suggest a good preliminary warm-up from 5-10 minutes. It's best to run in this way on a flat surface: a park, stadiums with a special coating. You can't run on the asphalt, because there will be a lot of stress on the joints.
Execution technique:
- Stand straight, raise your right leg first, slightly bent at the knee. Take your right hand back without bending. Bend your left arm at the elbow and place it at the level of the chest.
- Then we do everything in a mirror image, that is, raise the right leg, and take the arm back and bend at the elbow. The arms should work almost like normal running. They just do it more energetically. This will help raise your foot off the ground before the next step and perfectly maintain balance. Conduct trials, hold your arms close to you, and try running with your legs high. This is the only way to understand how difficult it will be to push off from the surface under such conditions, and still maintain balance while doing so.
- The thigh should be raised high and often. If for some reason this cannot be done, then reduce the height. The frequency should remain at the same level, this is the most effective option.
- Try to keep the body upright, or with a slight forward tilt. There is no need to repeat the mistakes of others and run, leaning the body back. The back will receive an extra load, and the legs, on the contrary, will be less involved. Therefore, observe the position of the body while running with the hip raised.
- When landing, put your feet on your toes to avoid injury. The landing should be springy, soft.
- The emphasis should be on lifting the leg from the support, and not vice versa on its setting. Putting your legs in a different way can damage ligaments and joints.
- You need to breathe through your mouth and nose at the same time. When running with high knees, you need to periodically change your pace, accelerate and slow down. Or, keep to your normal running pace.
Pros and cons of exercise
Running with a high hip lift has more pros than cons:
- The main plus of the exercise is that by running in this way you can increase the body's endurance and have a general strengthening effect.
- You can work almost all the muscles in your body at the same time without going to the gym.
- Perfectly relieves stress, improves mood.
And the minus is that running with a high hip lift has contraindications, and therefore not all people can engage in this useful sport.
Contraindications to running
Running with raising the hip, a complicated version of the run we are accustomed to.
And it is considered not a traumatic type, but it still has contraindications:
- Contraindicated in people with knee problems. Because this joint is primarily involved.
- Also, you can not do this sport if there are problems with the spine, and there are cardiovascular diseases.
- There are contraindications for obesity. With excess weight, the knee joints are already suffering, and such active running will triple the load and destroy the kneecaps in several workouts. So you need to lose weight first, then go jogging.
- For other diseases, you must first consult a doctor. Only he can approve or categorically prohibit this sport.
The main mistakes of athletes
Athletes' mistakes sometimes cause irreparable damage to health.
And therefore, it is more expedient to learn from other people's mistakes:
- When landing, they put the foot entirely, and not on the toe. As a result, the joints are overloaded, the likelihood of injury increases accordingly.
- The hips are raised slightly, this reduces the effectiveness of the training. And the training itself is reduced to zero, the meaning is lost.
- Often, athletes' hands hang like whips along the body, motionless. This violates the technique of movement, and its control.
- The shoulders are tilted back, not forward. This means that the running technique will be violated: the lower back will receive an additional overload, the hip will not be parallel to the ground, the hands will not be able to work normally, etc.
- Falling in the foot, no elasticity. Insufficient shock absorption upon landing.
- Such an exercise must be performed as follows: run 35-40 meters, backward run at a calm pace. You cannot force events, you need to remember that only regular training will lead to the desired result.
Running with a high hip lift is very easy to master, even for a beginner. The main thing is to know its basics: follow the technique, do a preliminary warm-up, breathe correctly. We recommend that you master these simple exercises to strengthen health and raise self-esteem. This run has already helped thousands of people, it will help you too. Desires and perseverance to everyone!
