How to learn to run?
In the summer, many girls and boys decide to go jogging. And this is not surprising. While running, almost all the muscles of the body work, a huge amount of subcutaneous fat is burned. Running leads the body to tone and helps maintain a slim figure. In addition, daily jogging in the morning or in the evening is a real prevention of cardiovascular diseases and heart training. If you finally decide to do this sport, then you should learn how to learn to run.
How to learn to run correctly
First, decide when you want to run: will the morning runs be comfortable, or do you prefer to warm up before going to bed?
Secondly, choose the right clothes for running. It should not be too warm for it to become hot, especially in cold weather. It is better to choose cotton clothes. It passes air well to the body and does not allow to overheat. It is necessary to seriously consider the choice of shoes. Buy sneakers famous company specializing in sewing shoes for athletes. Such sneakers are designed specifically for running and during movement they correctly stabilize the foot.
Third, never run on an empty stomach or immediately after eating.Eat a handful of nuts or an apple before jogging. But drink while running is necessary. Best of all mineral water.
Fourthly, for runs it is better to choose parks. This is an ideal place where the air is clean and few people.
Fifth, learn to run correctly. Before jogging, mash your body. Remember how they did it in physical education classes at school: start from the head and go down. Circular head rotation, hand rotation, back and forth and left-right bends, circular pelvis rotations. Pay special attention to the legs. Take a few forward and backward squats. Choose to warm up such exercises that maximally warm up the muscles. Braced? You can go directly to the run.
Do not overload your body in the first days: alternate walking with jogging, first 30 seconds, then increasing the time. 15-20 minutes of training in the first week is enough.
Do not forget to monitor your body while running. If you experience shortness of breath or pain in your side, give yourself a rest.
Breathing while running should be smooth. While running, the body needs a lot more oxygen than when it is at rest.If you feel uncomfortable breathing through your nose, breathe through your mouth. But note that the breath should be as long as the breath.
To learn more about how to learn how to run correctly, you can read the article "How to run correctly" on our website.
How to learn to run fast
If you want to learn how to run fast, remember: the frequency and the length of the step affect the speed of the run. Therefore, to increase the speed of the run, you need to increase the step length and its frequency. This will help properly selected exercises:
- Running down the hill. Try this exercise on a slope (30-50 meters) or on a ladder. Concentrate on jumps and toes. Take 10 sets at breaks per minute.
- Jumping from the squat. Starting position: legs shoulder-width apart, hips parallel to the ground. Keep your hands behind your head, fingers in the lock. Start the movement with the highest possible and sharp jump up. After landing, take the starting position and immediately repeat the exercise. Do the exercise 10 times.
- Jumps from the lunge. Start with a lunge: pull one leg forward, pull the other back. The toes of both legs should be directed forward, the front foot is almost fully extended. Using the calf muscles of the back leg, sharply push off the front leg.While in the air, swap your legs. Land in a lunge and repeat the jump. Do the exercise 10 times.
- Power vertical jumps on two legs. Put your legs shoulder width apart. Perform a quick movement and jump as high as possible. Hands while vigorously throw up and stretch as high as possible. Repeat the exercise 10 times.
No wonder they say that movement is life. How often the lifestyle of a modern person is inactive. Therefore, soon upload your favorite active music to the player, take your girlfriend or friend with you and run to the park. How to learn how to run without harm to your body, you now know. Extend your life, strengthen your health and, of course, get more positive emotions. Good luck!
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