It is possible to get better every day, and for this everyone has their own methods. Running is a great activity to charge your body with energy, strength, get positive emotions, and also become physically better.
Having started running classes, you can face some problems, due to which beginners very often lose the desire to continue running.
These are the problems:
- wild fatigue;
- overwork;
- muscle pain;
- dyspnea;
- blurred eyes;
- yawn;
- pain in the sides or even abdomen.
All this speaks of the wrong running technique. At its core, during improper training, active carbon dioxide poisoning of the body occurs.
Muscles and organs do not receive the required amount of oxygen (for example, improper breathing), so carbon dioxide accumulates in the body. But what is the difference between correct and incorrect running? More on this below.
Features of correct running
There are a number of features of proper cardio training:
- Muscles should be relaxed, not constrained, not overstrained. If this is not the case, then the body will assume the wrong position in space, from which there will be no effective training.
- Breathing should be carried out evenly: full inhalation through the nose, exhale through the mouth. Thus, the body is actively saturated with oxygen, and this stimulates the muscles to take actions without overstraining.
- The pulse must be monitored. It should be rhythmic, not overshoot the norm when running - 120-130 beats per minute.
- With proper cardio training, you feel lightness throughout your body, the desire to run and enjoy it.
How to run correctly?
There are some rules for running training that should not be ignored:
- It is important to learn to be aware that the body is relaxed at the moment. When running, stiffness will surely make itself felt in the form of quick fatigue.
- You need to carefully monitor your breathing. Oxygen should be supplied on time. Oxygen starvation should not be allowed.
Major mistakes in running technique
All people know how to run, but not everyone knows how to do it correctly, as well as with health benefits. There is a list of mistakes that beginner runners tirelessly repeat.
These errors are:
- "Sticking" the foot into the ground... Running this way significantly reduces the speed of the runner. Everything happens due to the fact that the foot is at an angle in relation to the surface of the ground. In addition to slowing down, the runner also puts some stress on the knee joints, which can result in injury.
- "Heels to the sides"... This bug also slows down your running speed. Due to this ejection of the legs, muscle mass grows on the lower leg from the outside. These muscles are undesirable, especially for girls, as they add visual curvature to the legs.
- "Running on tiptoes"... Running this way is also undesirable. This technique is like a kind of substitute for running by "sticking in" the leg. Neither running option is suitable for training. Ideally, you need to choose the middle ground.
Correct breathing
You also need to learn how to breathe correctly. There are different simple breathing techniques.
Here they are:
- This technique is best suited for beginners. Inhales are done one-two-three, and exhalation only one-two.
- For more "advanced" runners, there is a technique based on deeper breathing. The tactic is as follows: first, take a deep breath with your entire chest for up to four, and exhale for up to three.
With both techniques, remember that inhalation is the enrichment of the lungs with oxygen. Exhalation is the release of carbon dioxide from the lungs. While jogging, the breathing process can be controlled naturally, thinking that oxygen washes the lungs from the inside and saturates every cell of the body.
It is worth knowing that if fatigue still catches up during training, it means that the breathing process is disturbed. You need to stop and go on foot, or slow down.
All this is necessary in order to concentrate your attention on tight muscles and try to relax them. Only after conscious relaxation, breathing can be evened out and start jogging further.
Heart rate control
A common mistake for beginner athletes is that they start to rush into this sport, make fast and long enough runs. This will not lead to anything good. The fact is that untrained or poorly trained muscles, combined with an untrained heart, can adversely affect a person's well-being and physical condition.
It is advisable to jog at a low heart rate. The lower it is, the better for the heart. When running at a low heart rate, this muscle is pumped evenly, safely and efficiently. To start running with a low heart rate, you need to control this very heart rate. This is where the heart rate monitor comes in.
With it, you can adjust the heart rate. At first, the frequency can go off scale, but over time, the body will readjust, and the heart will give out the desired heart rate.
How long do you need to run in order not to get tired?
Running training will be effective if done correctly, and this also applies to running time. If training is something completely new, then you need to start with 15-20 minutes. This will be quite enough to get used to the new loads, namely running. The increase in time can be done every two weeks, but this is all individual.
For some, adaptation is slower, and it takes more time, for example, a month, to move to a new level. The main thing is to do everything slowly so that the transition is smooth. It is enough to add 5 minutes to your workouts to feel progress. The optimal frequency of training is 3-4 times a week, because there should also be time for rest.
Danger of overloading
Excessive loads can lead to various consequences:
- You can get injured knees, lower leg tendons. This is manifested by pain, in which it is impossible to continue training.
- During excessive running loads, the heart can suffer. Over time, the walls of the arteries thicken, which negatively affects the health of the body.
- Running should be in moderation. "Ardent" training will only harm your health, but a sedentary lifestyle will not lead to anything good. In everything, we must look for a middle ground.
Tips on how to run and not get tired
Any workout begins with the fact that you need to stretch your body well. When muscles are developed, prepared for heavier loads, they can more easily withstand this same load. The body does not experience as much stress as it might experience.
There are some tips to help you practice your favorite sport and not get tired ahead of time:
- You must monitor your breathing. It should be even, calm, on account.
- It is necessary to constantly maintain the body's water balance. To do this, it is enough just not to forget to drink water, or even better to drink the prescribed rate per day. It is also advisable to drink a glass of water or, for example, a glass of kefir before jogging to start the body's work.
- Jogging should have a measure of everything. The selected running pace should remain throughout the workout. Acceleration to the finish line must be lowered for now, at least at first. If the training is carried out long enough, then the overall pace of training can be gradually increased. If you feel tired, then you need to change the pace, or drink some water.
- Music helps a lot in training. It is not for nothing that almost all sports fans turn on music in the gym or listen to it with headphones. Music gives a certain charge, adds energy and strength.
- It's even easier to run when motivated. For example, a slender and toned body or a strong enduring heart. Someone gets easier from the thought that they will be admired by relatives, friends and acquaintances.
- Some people are helped by joint training. The person who is nearby motivates you to run and helps you not to leave the race ahead of time. There are runners who are more comfortable running alone: no one slows down or, conversely, no one rushes. So this is controversial advice.
Thus, you can run fast and still get tremendous pleasure.
Here are some tips to help you jump into action faster:
- It is useful to shower before jogging. Water has a miraculous property to wash away fatigue and laziness. After a shower, the body receives a portion of vigor, it becomes easier to breathe.
- It is important to choose the optimal running pace at the beginning. Even if it is very slow, it will be comfortable to run. Excessive muscle strain will not lead to anything good. It will be possible to increase the pace after a time when there is a need for it.
- Any workout should be a joy. If it doesn't work out today, overwork with work or something else, then it is better to postpone the run. You should not scoff at your body.
- It is better to build a running route in advance. It is very convenient to control yourself and see clearly how much you have passed and how much you still have to run.
