The fashion for a healthy lifestyle encourages an increasing number of people to devote time to such an activity as running. This is the most popular form of training, free and available all year round. Moreover, it does not require special knowledge and training. Although it is worth noting that runners still need to know several important rules so that the exercises bring maximum benefit and not be harmful.
Instructions
Step 1
Perhaps the most common question is - is it better to run in the morning or in the evening? There is no definite answer, because each person has their own biological clock, and everyone has a peak in activity at different times of the day. However, here it is worth considering an important observation of doctors: they argue that due to the peculiarities of the production of hormones responsible for physical activity, it is better for men to run in the morning, and for women in the evenings.
Step 2
Don't start abruptly. Sometimes, going out for a run, we feel the urge to immediately jerk faster, but we don’t need to do this. Remember that jogging is a serious strain on the heart, muscles, lungs, and giving it to it is sharply dangerous to health. Especially if you are not used to physical activity and you have a sedentary job. Prepare your body by starting with regular brisk walks, then alternating between walking and running. Also, before you start running, do dynamic stretches - a series of lunges and squats that will prepare your muscles.
Step 3
Correct foot placement is essential. When running, the load is given not only to the muscles, but also to the joints. If you watch a person running in slow motion, you can see that at some moments he does not touch the ground, that is, he actually jumps, and then lands on one leg. It takes the weight of the body and absorbs the shock. If the foot is incorrectly positioned, unnecessary stress is created on the ankle, knee, hip joint and spine. Experts say the safest running is toe landing. However, it requires some work of the muscles of the lower leg, so for a beginner it can be quite difficult and tedious. Therefore, it is worth starting with the heel run, which is not very good for the knees, but it is easy to master. Then it is worth moving on to running with a landing on the whole foot and then to the sock.
Step 4
It should be added that different running is good in different conditions. For example, when the calf muscles get tired, you can start running from heel to toe, it is better to climb up the hill on the whole foot. In any case, it is important to keep your back straight and maintain the natural curves of the spine for better shock absorption.
Step 5
Most coaches advise choosing soft and elastic surfaces for running - stadium treadmills, sand, grass, flat paths in the forest. Recently, however, physiologists have begun to calm urban runners: asphalt is also suitable for running, it even has the advantage - on hard surfaces, the joints absorb shock better, while on soft surfaces they lose flexibility. In any case, you need the right footwear with shock-absorbing pads in the toe and heel area.
