In ancient Greece, there was a saying: "if you want to be healthy - run, if you want to be strong - run, if you want to be beautiful - run."
Running is a simple physical exercise that engages various muscles of the human body, exerts the necessary load on the joints, stimulates blood circulation, and allows the tissues of the body to receive the necessary oxygen in sufficient quantities to continue vital activity.
Running promotes the beginning of the process of cleansing the body, removing harmful toxins that leave the body with the release of sweat. This physical exercise allows you to develop endurance, strength, speed and raise the general tone of the body.
Features of a distance of 1 km
Running 1000 meters has some peculiarities. The technique for this distance is based on the sprint step. The speed and intensity of running is much more confident than when covering shorter distances.
Having made a swift dash from the start, it is necessary to switch to a free step and maintain the given speed and pace of movement until no more than 50 meters remain before the finish, where it is necessary to make the final dash.
A beginner who wants to achieve positive results at this distance, to overcome it in 3-4 minutes, needs to pay attention to the following factors:
- General condition of the body;
- Proper nutrition;
- Recovery of the body after training;
- Deep sleep.
The factors mentioned above affect a runner's performance. Neglect of one of them significantly reduces the performance of athletes.
The main mistakes of untrained athletes
A beginner athlete, you can make mistakes that will cool his aspirations, to achieve positive results at a distance.
Let's consider the most common mistakes that athletes make:
- Uncomfortable shoes;
- Incorrect alignment of forces, priorities, tasks;
- Incorrect running stride;
- Loss of breath control;
- Incorrect hand work;
- Lack of water in the body;
- The wrong clothes.
The state of fatigue caused by an incorrect training schedule Such mistakes cause discomfort during running, which affects the general condition of the running person, distracts him, and significantly reduces the results.
Breathlessness
This problem is familiar to all athletes who have just started to engage in a particular sport, and running is no exception.
It is possible to overcome this problem if you adhere to the following rules:
- Use the principle of nasal breathing. Exhale and inhale air exclusively through the nose. This type of breathing allows you to clean the air from unwanted dust particles and warm it up. It is a mistake to believe that this technique is used exclusively in the cold season. The goal is not to warm the air and not to chill the bronchi. Using this breathing technique will ensure a stable flow of signals to the centers of the brain responsible for breathing. The absence of such stable signals will lead to the fact that the body will begin to act hastily, namely, to direct all its efforts to stabilize this process of eliminating unwanted stimuli, that is, running. All systems in the body will be ordered to stop the runner and thereby even out the entire breathing process.
- Mouth breathing, suitable for beginners who have not played sports for a long time. This type of breathing allows you to saturate the lungs with the necessary oxygen in a short period of time.
- The alternation of different breathing techniques allows you to choose the optimal breathing option for a beginner who has not been involved in sports for a long time.
Using the above breathing techniques, you can normalize the flow of oxygen into the body, which will not let your breathing go astray
If it becomes necessary to stop while running and catch your breath, you need to take a short break, which will not exceed 30 seconds, and then continue running.
After the third workout, you cannot stop in the process of running, if you have lost your breath, you need to reduce the pace of movement, and then, when it normalizes, reach the pace that was set at the beginning of the run.
Incorrect technique
In the process of running, the following actions should not be allowed:
- Make sudden movements;
- Footwork should be smooth;
- You can't put your leg out, you need to unbend the leg smoothly;
- Talking while running;
- Distract from breathing technique.
Avoid such actions, because they can not only reduce performance, but also lead to various injuries.
Tips on how to run 1 km without preparation
The distance of one kilometer is not so difficult to overcome. However, there may be some problems with a long break from sports. The body will react negatively to a sudden load, because it quickly gets used to the monotonous rhythm of life /
To overcome this distance without preparation, you must follow the following tips:
- It is undesirable to eat before running;
- There must be enough water in the body so that the athlete does not experience dehydration;
- Do a short warm-up before running, preparing joints and tendons as loads;
- The psychological moment is very important, because the right attitude helps in overcoming difficulties;
- Before running, take a few deep breaths, which saturate the body with oxygen;
- Oddly enough, but running along familiar terrain is much easier than first hitting the track;
- The body must be rested before the race;
- It is advisable not to allow the use of alcoholic beverages for 3 days before overcoming the distance;
- It is necessary to monitor your breathing and move correctly.
The tips above will greatly facilitate the process of running and will allow you to cope with a distance of one kilometer.
Warm up
Warming up prepares the body for the upcoming load, ensures the normal functioning of tendons and joints, and reduces the possibility of injury during physical exertion.
A proper warm-up, according to a researcher at the University of California, avoids 45% of serious injuries. The warm-up should be less than 10 minutes. At this time, it is necessary to make unhurried, circular movements that engage the main joints and prepare the muscles for the load.
Running technique
The correct running technique is to place the foot correctly on the ground. There are two types of proper foot placement during running: you can move your weight onto the heel and then roll it onto your toe, or you can focus on your toe and then use the entire foot.
Typically, most people use the first method. It is suitable for beginners and is used when running at low speed. Research in this area shows that smooth movement can prevent the destruction of bones and joints and reduce the possibility of injury.
The method, which is not very popular among amateurs, is used in professional sports and is suitable for running when you need to cover a distance at maximum speed. The principle of this type of running is that when moving, first transfer the weight of the body to the toe.
Then, use the wide part of the foot, then lower the entire weight of the body to the heel and at the same moment make a sharp push with the foot, hold the leg in this position for a few seconds and only then lift it off the ground. parts of the body.
Back
Keep your back straight, shoulders straightened, and do not slouch or hunch over while running. A straight back allows you to straighten the chest and take a breath as much as possible, filling the lungs with air to capacity.
Feet
Depending on which running technique you choose, the foot accordingly touches the surface of the track. The article pointed out two different techniques for placing the foot during running.
Legs
Legs should be relaxed while running, they should be moved smoothly. The step size should not be too wide, the norm is 3 steps per second. Legs should be slightly bent at the knees so as not to create the possibility of pinching the joint.
Arms
The arms should be bent at the elbows and pressed against the body. The elbows should form a right angle. Depending on personal sensations, the palms can be clenched into fists, or relaxed.
Breath control
Breathing is the most important factor that affects an athlete's ability to cover distances. Breathing control is the number one challenge for a jogger. The first time after training has been started, it is necessary to pay attention to correct breathing.
It should be understood that breathing can go astray at any moment. Therefore, it is advisable for a beginner to use various techniques that will help stabilize breathing. It is advisable to change the technique every 50 meters.
In a situation where breathing has already gone astray and it is not possible to normalize it, it is necessary to make a stop that will not exceed 30 seconds and restore it. After that, continue running at the minimum speed, but in the process, raise it to the pace that was up to this moment.
Acceleration at the start and at the finish
Acceleration at the start allows you to catch a certain pace and rhythm of the run, which can then be maintained throughout the entire run. Correct acceleration at the start is 60% of a successful run. Acceleration at the finish, allows you to include in the work of the hidden capabilities of the body. Create a stressful situation for him when additional reserves are involved,
That will teach the body to give all its best at 100%. This is done in order to stimulate the active growth of muscle tissue, habituation of the body to the load, to help reduce excess weight. The sharp adrenaline rush at the end of the track stimulates testosterone production in the body. It is this hormone that allows you to obtain a positive growth dynamics of the body and its strength indicators.
Running is essential for the normal and healthy functioning of the body. Using the tips in this article will allow the athlete to avoid various mistakes that can cause injury.
This manual provides a comprehensive understanding of the various aspects of running, allows you to understand the basic principles of performing technical correct actions when running, as well as the main points and mistakes that beginners make.
