Running is a versatile physical activity that is suitable for almost everyone due to the variety of types and techniques. Running varies in speed, distance, severity. It helps to strengthen and improve the health of the whole organism.
Basically, they start running for the following reasons: to strengthen the heart, lose weight, relieve stress. Depending on this, you need to choose a running system for yourself. Professional sports have their own running techniques that amateurs rarely adopt. For general health improvement of the body, jogging is best suited, for weight loss - interval jogging. If you want to become a pro runner, you should practice running a marathon.
Jogging. Slimming jogging
So, jogging is one of the most popular. In this case, the step should not be sweeping, perhaps even shuffling with your feet. This condition helps to reduce the stress on the ligaments and joints, which often suffer in untrained runners. Increase the step width later if you are ready for it. The foot stands on the heel, then rolls onto the toe. This will prevent overstrain of the muscles in the front of the lower leg. With the wrong technique, you can feel an obsessive ache in this part.
Watch your breathing. You should be able to keep it level, if not, reduce or stop the load. When jogging, there is no question of testing the body for endurance. Walk a little briskly, then resume running. It is also necessary to monitor the heart rate, it should not be higher than 170 beats per minute. Otherwise, again, this is no longer a health run, but endurance training. The duration of the run is from 20 minutes to an hour, depending on your health condition.
You can go for jogging and for weight loss, for this, make some amendments to the technique. First, increase your jogging time, because excess fat does not begin to burn until after 20-30 minutes. Before that, the reserves of glycogen and animal starch are consumed. Choose a feasible pace. If your heart condition allows, work at a pulse rate of 150-160 beats per minute. Interval jogging is very effective for losing weight, in which case you alternate running at the limit of strength with a slow one.
Running as a escape from stress. Professional jogging
If you just want to rest and relax, enjoying the feasible physical activity, observe several conditions when running. Maintain the same pace and run slowly and calmly. Breathe evenly, pulse - up to 140 beats per minute, no more. Turn on calm music in the player, you can use it for meditation. All this together will help you put your thoughts and feelings in order, get rid of the accumulated negativity. Do these runs as needed, a couple of times a week.
Among the professional systems for running are hurdles, marathon, relay, shuttle, fast. Fast running is used for speed competition. Running with obstacles requires good physical fitness; additional efforts are required to overcome obstacles in the path of the runner. During shuttle running, the athlete runs from one line to another, rearranging the sports equipment. Marathon is a race of more than 40 km.
