Running is one of the most important cardio activities in fitness. But often, even such a light exercise can be much more dangerous than it seems. And in order to avoid injuries and other inconveniences, it is worth figuring out how to run correctly first.
Instructions
Step 1
One of the most important elements is breathing. It is breathing that contributes to the body's acquisition of useful substances and the launch of a fat burning regimen. But it is not our usual breathing with the chest, but breathing through the stomach, abdominal. In order to understand how this happens, you should take a book, lie on your back and put the book on your stomach. Then inhale. Inhale calmly, without any tension. At the same time, make sure that the chest does not rise when inhaling. With the first breaths, you will notice how the stomach begins to bulge. This is abdominal breathing. To further develop and tame yourself to this breath, do this exercise for three days, 5 minutes daily. After that, you can calmly, without noticing it, breathe through your stomach.
Step 2
When running, you only need to breathe through your nose. Calmly and smoothly moving from foot to foot, maintain a constant speed. The speed should not bring discomfort and the appearance of the desire to switch from breathing through the nose to breathing through the mouth. Sometimes it is useful to make such a transition, but only when you are running in a forest or in a park, where the freshest and cleanest air is. But it will still be more correct to breathe through the nose, since this is our only filter and with it we only get even more useful substances.
Step 3
If, nevertheless, there is a desire to switch to breathing through the mouth, then perhaps the body suffers from a lack of oxygen. To do this, you need to slow down, or go to a normal step, while maintaining breathing through the nose. After resting, you can return to your usual pace again.
Step 4
As for the running itself, namely how to carry out the movement, it is the correct and smooth movement of the arms and legs. Legs should not protrude forward or produce strong overlaps back. You should keep them level with your body, as if creating a border for them. This also applies to hands. It is recommended to press them as close as possible in the area of the ribs and not to make large amplitudes along the body. When lowering your leg, you should land on the middle of the foot, between the heel and toe. And coming off to rise a little on the tiptoe, as if springing, this will provide good coordination. If you do not follow these rules, then your body will simply consume twice as much energy.
