Jogging is the best way to tidy up your health. Running helps to increase endurance, lose weight, train the heart and blood vessels, and strengthen joints. In order to maximize the effect of running exercises, you must be able to run correctly. What should you look for to improve your running technique?
It is necessary
Nice running shoes
Instructions
Step 1
Start and end your run with a thorough muscle stretch. This is especially true for the muscles of the thighs. Often times, an athlete is unable to run correctly simply because they lack the stretch for a wide range of motion. Here are two stretching exercises specifically for runners.
Step 2
Grasp the support at chest level with your right hand. Grasp your ankle with your left hand. Keeping your back straight, pull your heel towards your buttocks. Hold this position when you feel the maximum tension in your thigh muscles. Rock your leg back, springing slightly. Stand straight with one foot in front and the other in the back, at a wide stride distance. The back foot is in full contact with the floor. Transfer the weight of your body to your front leg, while pressing the heel of your back leg firmly into the floor.
Step 3
Don't limit yourself to just jogging at a set speed. Practice a great way to increase your running endurance - interval running. Its essence boils down to the fact that you alternate running at different speeds. For example, you run fast for two minutes, then move to a slow run. You run slowly for three minutes, then go back to fast running. There can be up to six such cycles. The main thing is not to stop.
Step 4
Add jogging exercises to your regular runs. First of all, this is running with a high hip lift. The hips should be raised high, to the level of the waist, and as often as possible. The second common technique exercise is jogging with a shin overlap. Run, leaning forward slightly, and try to hit yourself on the buttocks with your heels. Try to work with strength, only in this case the exercise will be beneficial. Work actively with your hands, then your legs will work better. It will be more beneficial if you incorporate these exercises into your interval running system. Run, doing exercises, about 100 meters, then go to a slow run at a distance of 300 - 400 meters, and again return to the exercises.
Step 5
Hold your arms correctly while running. The arms should be bent at the elbows at right angles and fixed. While running, your arms should not dangle, relax, or, on the contrary, bend at the elbows more strongly. When running, the arms move at waist level.
Step 6
Try to run, rolling from heel to toe. This will reduce the shock to your joints and spine. To make it easier for you, buy special running shoes. Their outsole is stiffer and has cushioning inserts not only under the heel, but also in the forefoot. The toe of these sneakers is slightly bent up just to make it easier to run correctly.
Step 7
Do not try to artificially lengthen your stride. This will cause you to move by jumping. This running style can lead to ankle injuries. Plus, you'll get tired faster. In order for the strides to be longer, the muscles must be stretched. Do this exercise to make your strides longer and your run faster.
Step 8
Make a wide lunge, rest your palms on the thigh of the leg brought forward. The back leg should be as straight as possible. The heel of the forward leg should be directly under the knee. Lower yourself slowly to the floor. When you feel the maximum tension, stay in this position for 20 to 30 seconds. Repeat for the other leg.
