We offer you 9 tips for proper running. These will help you become a great runner and, who knows, maybe one day a marathon runner!
From the whole range of various sport activities, running is certainly the simplest and most cost-effective. For practicing this sport is enough to get a sweat suit and sneakers. The advantage is that it is not necessary to pay expensive dues in clubs and gyms. But no matter how simple it seems, running has its own rules. Let’s look at nine basic rules and why is good to follow.
LAYERED CLOTHING
You have decided to engage in running – first you have to pay attention to selection of clothing. In addition to the season and personal taste, head criterion must be the comfort. Otherwise running can become much more demanding activity than is necessary.
If the weather is warm it is good to wear shorts, but not too short so to not depress and rub the inside of the thighs and cause redness. For the upper part, it’s enough a simple cotton T-shirt or a T-shirt from modern synthetic fibers, which does not absorb sweat but allows normal skin evaporation during the activities.
For running in the evening you should wear layers of clothes so you can remove some of the layers when you get hot. Over a T-shirt is enough to wear cotton sweater that retains heat, but allows the skin to breathe.
SNEAKERS
If during the running time you don’t have appropriate footwear, you cannot use all the benefit of running. And in addition there is a risk of minor injury (trauma). Each time a foot touches the ground, all the joints of the ankle, knee and back are subjected to load as much as 3 to 4 times greater than body weight. Thanks to appropriate footwear these shocks are amortized, reducing friction at each step. Especially running shoes must be flexible.
GO TO THE PARK FOR RUNNING
When you decide to select a jogging park pick one rich in vegetation, a place away from city smog. During sporting activity enhances breathing due to increased needs for oxygen. If the air is polluted in the lungs enters a larger quantity of harmful particles that pollute air. Therefore, it is best to go to the quiet, green parks; if it is not possible, select at least place where the lower traffic. Among the most dangerous substances that pollute the air are those that emit exhaust of motor vehicles.
AVOID ASPHALT
Running is a sport as old as man. But human legs certainly were not intended to move on asphalt and paving, so the grass and ground are much more appropriate groundwork on which is a lot easier for legs to tolerate twitch and strokes due to rapid rebounds during the run.
Today’s civilization is dominated by much firmer grounds, so it is best to go to parks and forests, not only for a healthier groundwork, but also because of quality of air.
On such ground is much less risk of sprain and wrench, as injuries caused by reduced depreciation shock and vibration at joints and legs. Such permanent shocks can be harmful for your back. To avoid such things is enough good quality pair of running shoes, which now takes in all colors and models for every taste.
EAT AT LEAST ONE HOUR BEFORE RUNNING
The rule that is always true for all physical activities, including running, is never to run on an empty stomach, but also with full stomach. It is best to eat the main meal 1 to 2 hours before running. The meal that is taken before running should contain carbohydrates (pasta, bread or cereals), because these are substances that gradually release energy in the body, providing power supply for a long time.
DRINK WATER EVEN WHEN NOT THIRSTY
During the running, as with any demanding exercise, the body due to sweating and evaporation loses a lot of fluids, so it is a very important to replace this fluid. Lost fluids can be compensated with water, unsweetened fruit juices or special salty, energy drinks. While running it is important to drink sips of fluids, regardless of whether you feel thirsty, because when you feel thirsty it is a sign that dehydration has already begun.
BREATHE THROUGH THE NOSE
Although breathing is unconditioned reflex, it is a very important factor to be careful during physical activity. To fully take advantage of all the benefit of running, and less tired during the effort, it is particularly important to breathe in through your nose and exhaling through the mouth.
As with any activity, it is not necessary to force too many movements. It is important to breathe mostly takes place through the nose. Such a way of breathing is important, also because in this way regulating the temperature of the external air before it reaches the lungs. When air is inhaled through the nose it humidifies and heats. Thus avoids the dryness of the mouth and throat.
STRETCH BEFORE RUNNING
In order to avoid the risk of sprains or other muscle micro trauma, before you start running it is important to devote 5 to 10 minutes to stretching exercises. Since with the running are most involved legs, we should stretch the lower extremities. Recommended exercises are very simple and should be carried out slowly and correctly. They are very important, because in this way the muscles are warmed and avoid painful injuries and cramps during exertion. In addition, it reduces the risk of muscle stiffness in the days after the run.
GRADUALISM
If you are just starting to deal with jogging, especially if you have not previously engaged in some physical activity, do it gradually. In addition, as with any physical activity, pre-consult with your doctor to rule out the possibility of adverse effects of running or any physical activity to your health.
You can start with fast walking, for 30 to 40 minutes a few days; after that you can start to run 5 minutes every day after fast walking; and then after a few days increase to 10, then to 15, and to 25 minutes… And so until the hour of running a day.
If you feel too much of effort it’s good to slow down the step. But continue to run for several minutes. It is not necessary to run every day. To stay fit it’s enough to run about 30 minutes two to three times a week.
So what do you waiting for?! Go on!