Jogging - how to run properly

Running is good exercise, especially for those who are mostly sedentary. Jogging helps to improve health and get rid of many problems.

Plus, running is good for the brain and concentration, just like any activity. If you are still thinking about what sport you want to do, then choose running.

How to jog properly

Beginners often make jogging mistakes, because it is different from normal running. So, to jog properly, you must strictly follow this technique:

1. The stride length cannot exceed 80 centimeters.
2. Keep your body straight.
3. You need to push off with the whole foot, and the leg should remain flat.
4. Keep your arms as close to your body as possible, bent at right angles. You need to move to the beat of the body.

It is this technique that has been beneficial. And if you do not follow it, then there is a high probability of getting various injuries.

Tip: Run in the morning right after waking up. After training, you will remain in a good mood and vigor all day.

How to start

1. Running on the street or on a treadmill? The beauty of running on the street can hardly be overestimated: you run, observe beautiful landscapes with your favorite music. And running in the gym will be very boring. Plus, the treadmill does half of the work for you. In my opinion, the choice is obvious, but it all depends on your circumstances.
2. Warm up before running. This is a must to avoid injury. Don't neglect her.
3. Just enjoy the fact that you are running. Running is really fun. Motivate yourself by doing sports, developing physically. Take pride in what you do.

Advice: watch movies or read books about running. This will be a good pre-workout motivation.

Warm up before the start

As we said above, warm-up is an important part of your workout. But what exercises should you do?

1. Walking. First you need to walk a little. If you are training in a park or stadium, you should do this exercise on your way to the spot.
2. Swing your hands. Do the exercise in different directions 12 times so that all muscles are completely warmed up.
3. Body tilts. Keep your hands on your belt, and the body should remain level. Repeat the bends in different directions 12 times.
4. Squats. Keep your back straight. The knees should form a right angle, but the feet should never be lifted off the ground. Do it 12 times as well.
5. Calf Raises. A simple exercise to protect your ligaments. Repeat 12 times.

Breathing while running

Breathing is the component on which your condition depends strongly. Correct breathing during exercise is very important.

Therefore, let's consider how to breathe correctly:

1. Breathe through the lower abdomen or diaphragm. To begin with, practice this breathing while walking calmly: inhale deeply and at the same time inflate your stomach. Over time, try to breathe this way as you run.
2. Breathe to the rhythm. There is such a breathing option: inhale and exhale every 3 seconds.
3. Choose your breathing technique. There are two types: inhale through the nose, and exhale through the mouth, or inhale and exhale through the mouth. Listen to your body, then you will determine your type.

Observe the main points of proper breathing, because it is very important.

Cool down after running

Cooling down is just as important as warm-up. It is she who will help relieve tension from the muscles. Plus, you can get rid of the dire consequences the next day. The cool down takes only 10 minutes, no more.

1. Slow running that smoothly turns into walking. An excellent exercise, thanks to which the heart has time to rebuild by the end of the workout.
2. Horizontal bar. If possible, hang on it for a couple of minutes.
3. Torso bends, as in the warm-up.

After these exercises, your body will calm down and relax.

How often can you run

The answer to this question depends on your goals:

1. If you just want to keep your muscles in good shape, then it is enough to exercise three times a week.
2. If your goal is weight loss or relief, then you need to run more often: five times a week.
3. If your goal is to participate in a marathon or half marathon, you should run every day, at least 10 km.

Try not to give yourself slack for the first three weeks. During this time, the body will develop the habit of running so that later you will feel like you are missing running. The main thing is regularity.

Benefits and contraindications

Why running is good for your health:

1. Strengthens the immune system. Thanks to running, the biochemical composition of the blood changes, which causes resistance to various diseases.
2. Blood sugar drops.
3. Normalization of pressure.
4. Strengthening the lungs and diaphragm.
5. Improved mood. The dopamine hormone is being produced.
6. Losing excess weight. Running burns excess fat.
7. Strengthening ligaments and joints. Jogging helps to develop elasticity of ligaments and joints.

But there are such contraindications in which running is strictly prohibited or possible after consultation with your doctor. Such diseases include:

1. CVS diseases, severe hypertension;
2. If you have recently had a stroke, heart attack, or surgery;
3. Diseases of the musculoskeletal system;
4. Infectious diseases;
5. Chronic diseases;
6. Oncological diseases.

How to run correctly in different seasons

Since everything is more or less clear with spring and autumn, let's take a closer look at summer and winter.

Summer running

In the heat of +35 degrees, running is really dangerous. But if you adhere to simple rules and monitor your condition, then everything will be fine.

So, the main rules:

1. Wear synthetic clothing. It does not chafe the skin in vulnerable areas and does not prevent the evaporation of sweat.
2. Think ahead about where to get water. If you run no more than 4 kilometers per workout, then just drink water before you start your workout. And if more, then be sure to take water. Just hold it in your hand, or wear it on a special belt, or just in a backpack. And if you run close to shops, then just take the money and buy water after your workout.
3. Training time. In no case (!) Should you run from 10 am to 5 pm. At this time it is very stuffy, the sun is hot, and one cannot immediately move away from the sad consequences. It is best to run in the morning, as it is not yet hot, and in the evening a lot of dust accumulates in the air.
4. Choosing a road. Run on the ground where there is at least some shadow. There is a lot of heat reflection from the asphalt, so it is not recommended to run in asphalt areas in summer.

Running in winter

But in winter, other problems await us. Therefore, consider the rules for running in low temperatures:

1. The right clothes. Woolen socks, winter sneakers, many layers of clothing, a hat, gloves, sunglasses (protection from wind and bright snow) - these are what you need to put on every time for winter training. Better to really spend a little than buy expensive drugs later.
2. Breath. If you don't breathe correctly, your throat will feel a burning sensation. It is recommended to breathe like this: breathe in at the same time through your mouth and nose, but lift the tip of your tongue towards the sky. This will help protect your throat from the heavy cold air flow.
3. Watch your temperature. Run when the air temperature is highest. And don't run at night.
4. What to do if there is ice on the street? Sit at home or exercise on a treadmill.

By adhering to these rules, you can run in any weather.

Keep a running diary where you can record your results, and start running now! Just be careful to monitor your health during exercise, especially during hot and cold seasons. After all, running is health and willpower, beauty and affordable pleasure.

Watch the video: How To Run Properly Without Stopping (December 2024).