How to run easily.
Correct running technique — the key to good results and lack of injuries. Tell you what errors prevent the runners to achieve this and to enjoy exercise.
1. YOU LOOK DOWN
Novice runners often look at their feet, and need for ourselves. So the neck will not be bent and will maintain the correct posture. Don’t be afraid to fall and look at the imaginary finish line ahead.
2. YOU INCORRECTLY PICKED UP THE SHOES
Size, width, support, type of Shoe sole and the height difference between toe and heel — you can make a mistake with many. If running hurts stop, probably, you incorrectly picked up the shoes. Should take into account that buying athletic shoes should size up than casual. And, of course, is to choose a model based on its appearance, color and fashion trends. Universal tips for choosing the perfect sneaker there is — you need to try different models in the case. Some shops set the treadmills to the test.
3. YOU DO TOO BIG STEPS
If while running, you resemble a Gazelle — foot landing well ahead of the hip — it is worth considering. Of course, gazelles are fast, but they have strong hooves. And human legs are getting too much stress in this style of running. Want to run faster? Remember that it depends on the strength of the gluteal muscles and extensors of the hip include in the training plan of the power cross-training for the legs.
4. YOU CROSS ARMS
The fact that the right hand while running moves to the left, and the left — right indicates instability of the torso. Such movements reduce the speed. Strengthen stomach muscles to have the best coordination, but also to protect the internal organs.
5. YOU RUN TOO MUCH
Decided that the course will run 5 kilometers? Naive! Pick up a program for a beginner and start small: a small alternate intervals of running and walking, gradually increasing the proportion of running. Don’t forget that walking is also very good for health and burning calories. But the real goal will not lose the motivation to reach the end.
6. YOU DON’T PAY ATTENTION TO THE BREATH
In running, you need to consider many things. But breathing is one of the most important aspects. Synchronize breathing with the steps influences how long and how fast you will run. Does not matter what scheme you choose, as long as it is possible to maintain a constant rhythm. But how to breathe through your mouth or nose — still a controversial issue.
7. TOO HIGH YOU RAISE YOUR KNEES
Most often this mistake is made by cyclists, as they have well-developed quadriceps. Remember that during the run, most need to be involved gluteal muscles and extensors of the hip, which was discussed above. Ideally, the knees must not straighten by more than 45 degrees.
8. YOU ARE CONSTANTLY THINKING ABOUT HOW HARD IT IS TO PUT ONE FOOT
With that attitude to run, of course, is not easy. To be distracted, turn the music up, or pay more attention to how beautiful it is, if you run outdoors. Better yet, concentrate on your breathing.
9. ALL YOU DO IS RUN
Of course, running strengthens the whole body. But that is no reason to abandon strength training. Yoga and classical exercises in the gym should definitely be in your training plan. They will learn to feel muscles, Jogging will be easier, and the risk of injury will be lower.
10. YOU ARE TOO MUCH LEAN FORWARD
All day sitting hunched in front of a computer? Run the habit to slouch, certainly carry not worth it. To avoid this, include in warm-up stretching of the hip flexors.
11. YOU JUST WARM UP IN A STANDING POSITION
In addition to joint exercises before Jogging you need to do dynamic stretches. Your choice — lunges and jumps. And after your run do not just flop in a chair. To calm the breath and to avoid delayed onset muscle soreness will help static stretching.
12. YOUR KNEES TOUCH EACH OTHER
Most often this is typical for petite girls: during the landing of the foot knees touch each other. The root of the problem — weak buttock muscles. Ultimately, this leads to problems with his knees, so fortify your buttocks.
13. YOU THINK YOU ARE NOT MADE FOR RUNNING
If you can walk, and run can. Even with serious diseases people running marathons. Keep a positive attitude, find your own reason not to go with the treadmill, and regularly remind yourself of it. Feel free to dialogue with me. This is not a sign of madness, but an effective tool to increase endurance.
14. YOU DRINK TOO MUCH WATER
Lack of water leads to health problems. But an excess of it leads to a gravity — run will be more difficult. Need to find a balance. In fact, the newcomer, who runs a small distance, not to drink while Jogging (when it’s not too hot). If you want to approach the matter thoroughly, weigh yourself after a workout. Lost for every 100 grams you need to drink 100-150 ml of water.
