How to run?
Running is one of the most natural types of movement for people, but people have become distant from nature, so you need to run to re-learn. Nature millions of years to develop our feet and the whole body, the foot has excellent properties for depreciation and pushing. You need to learn how to use these devices and your running will be absolutely safe, easy and enjoyable.
By the way, many of the African runners who have excellent running technique, in childhood did not have shoes and learn to run barefoot. Now
many are looking at these Champions, admire elegant style and efficient running technique Using proper running technique, you will be able to run fast, gently and without injury even on hard floors.
THE WORK OF HANDS
Start with that, because usually forget about them. You might be thinking, “I am running feet, what does it have hands ?” the Body is a unified system of levers, the correct work of your hands will help to footwork, balance the movement of the body and escape much easier and faster.
Often, beginning runners hold hands clenched at her breast and they almost don’t move, or Vice versa throw your hands down and talking to them at random, it prevents to run correctly.
Another error – sweeping, broad movements of the arms to the sides (so usually girls run). If the arms hang to the sides, and the legs will begin to “wobble” on the sides, instead of working in a straight line and to push the body forward.
The shoulder muscles should be relaxed, not “zaimites”, but keep your hands compact, closer to the body, don’t throw them aside, and do not throw like a rope.
Brush lightly gathered into a fist, but without undue stress.
Arms bent at the elbow at an acute angle and work forward along the body ago.
During Maha ago brush is sideways, close to the body at the lower ribs.
During the forward Mach climbs up to the middle line of the chest.
Work with the hands vigorously, and it will help to run faster.
THE POSITION OF THE BODY
Do not slouch, do not lift the shoulders up, do not bend much in advance, this will shorten the step and will cause you to stumble. Do not tilt your head down, look ahead on the horizon.
Not “zaimites” remove from the body of excess tension. Should only strain those muscles, which is currently required for running, and the others relax.
Do not bounce while running, if the body is making big moves up and down, then you are wasting energy on jumping, not running.
Running can be divided into the pushing phase, flight phase and landing phase.
(During the walk phase of flight no, you always touch the ground)
Run in a straight line, not visite hips and not roll the legs apart.
To land you need on the forefoot (the base of the fingers), keeping the leg slightly bent at the knee. Then drops the heel and you stand on the entire surface of the foot loading her body weight. Landing on the forefoot provides good shock absorption and proper running. This does not mean that you need to run on the toes of the front foot touches the ground only a moment earlier than the heel.
Look on TV competitions in athletics and you will see that all runners land on the forefoot.
If you land on the heel, running is hard, and the shock wave will go throughout the body, resulting in injuries. Therefore, land on the front part to use natural amortization properties of the foot.
Upon landing the foot should be placed under the center of gravity, that is, when you land, the foot should be directly under you, not ahead. If to throw a leg forward and put a foot ahead of the center of gravity, you would “stumble” on your own foot put forward. This leads to the braking effect and rigid, irrational run.
Throwing the foot forward and landing on the heel, this is a serious error.
After landing, when the leg took your weight is pushing phase, the foot must work actively reinforcing the push. After popping you bend the leg at the knee, again move forward and put your foot on the ground, the whole step is repeated again. The foot is placed on the ground when moving the foot forward over. If the foot touches the ground while you move the foot forward, then you will be “flat feet on the ground” and “stick” socks into the ground.
Not thump with your feet on the ground as experienced athletes run almost silently.
If you beat feet on the ground, then you run incorrectly and spend energy on hitting land, instead use that strength to move forward.
To quickly but gently put the forefoot to the ground.
Experienced runners “roll” above ground “stroking” of her feet, but not pounding the ground uttering a roar. Good runner “rolled” on the foot does not slow movement, one step smoothly into another.
Don’t make too long steps, better to make the steps more often. The optimal frequency is about 3 steps per second at the women’s middle and long distances, and 4-5 steps per second on a fast sprint. Stride length increases from running speed, the stronger and faster you jump, the farther you will go, and the longer will be the step.
Do not attempt to lengthen the step, throwing a straight leg forward and “getting” of the earth, stride length and running speed depend on power push.
1. Land on the forefoot, and then take the weight on the whole foot.
2. Put your foot ’s under” do not throw the foot forward.
3. No thump of feet on the ground, put a foot on the ground firmly, but gently.
To understand how to run landing on the toe, do this exercise:
Stand upright with your hands bend and start running in place.
You’re not going to Bang my heels on the ground, you’ll land on the toe.
Make 20 cross-country steps in place, then very slowly begin to move forward.
Gradually run faster, but try to land first on the sock.
Do not throw the foot forward, put a foot under him and make a start.
Landed on my foot from above, as it “surging” on it, make a start and move the other leg forward, as well negativities at her and pushes forward, and so on…
The motion should be uniform and continuous.
HOW TO BREATHE CORRECTLY WHILE RUNNING
You should breathe through the nose and through the mouth.
Do not talk during the run, it destroys proper breathing.
Depending on the speed at which you run, you will have a different depth and frequency of breathing in relation to the steps. Learn your body and pick the optimum rate and depth of breathing. Try to do more deep exhalation and rapid inhalation.
The athlete should focus on what he does.
If you start to choke, reduce the running speed and improve breathing, everything should be in harmony.
Learn to feel your body, focus on the steps and breath, “behold” his body in running and you will feel the slightest change.
PULSE AND RECOVERY CONTROL
At high training loads need to monitor the recovery.
One of the best and easiest ways is to control your morning heart rate alone.
Measure the pulse in the morning as you woke up before climbing out of bed.
The pulse should be considered for one full minute.
First you need to know your average for three days, it will be your heart rate (heart beats) alone.
When you start Jogging, you will notice that your heart rate will start to decrease. This is a good indicator of the correct adaptation of the organism. Your heart and entire cardiovascular system begins to work more efficiently, and heart rate decreases.
Running is the best way to workout your heart and blood vessels.
However, if you have noticed an increase in morning heart rate of more than 10% this suggests that you regularly overload the body and he has no time to recover.
Increased resting heart rate may be caused by cold, emotional stress or a heavy training session held the day before.
In any case, this means that the load should be reduced or a lot of rest.
Read the article “Overtraining”
Warm-up is necessary in any case, regardless of the distance you intend to run.
During the warm up, you warm up the body and improve the elasticity of muscles and ligaments, increase heart rate, increase respiration and increase blood circulation in the muscles.
Thus you prepare the body and provide enhanced supply of oxygen to the muscles before the load.
If you just run without a warm-up, you will feel how the muscles will clamp and become tight, they will be worse to respond to load faster and will get tired. In addition, it can cause pain after a workout.
If you workout without going to try to run fast, you can get the muscle spasm and ligament damage.
Thus, the aim of the warm-up – improving performance and preventing injuries.
Don’t be lazy, carefully stretch occasionally, then get some rest and start the workout.
I recommend reading the hints for the correct dates:
“Running for weight loss” – advice and program for those who want a fast and fun way to lose weight
“the Program of treadmill training on the street” – tips and examples of the sports of cross-country training