How to run
From the very moment of his appearance on Earth, man tried to simplify his life. At first he took fire, then he invented the wheel, the car, the telephone, the computer … Obviously, nature did not expect that her child — a person will ever begin to live a separate life, often departing from its laws. And as soon as a person began to drift away from nature, he immediately had various problems associated with a decrease in physical activity: overweight, blood pressure disorder, cardiovascular diseases, and other satellites of a sedentary lifestyle. One of the best ways to compensate for the lack of movement is running. How to run correctly will tell in this article.
The benefits of running and not only
So, running is one of the most accessible and effective ways to train the body. When running, the human lungs work much more actively, thus providing better supply of the body’s cells with oxygen. The heart pumps blood more actively, and thanks to this, the body’s metabolic processes are accelerated. So, in trained people, athletes, the heart during a run at 180 beats per minute pumps up to 25 liters of blood! This is comparable to the flow of water from a fully open water faucet. Due to the acceleration of metabolic processes improves overall health. And jogging in quiet scenic spots soothe the nervous system. In addition, significant energy costs when running contribute to getting rid of excess weight. And, of course, running strengthens the human muscular system.
However, not everything is as rosy as it may seem at first glance. There is a reverse side of the coin. Due to the intensive work of the lungs during the run, they cannot be dealt with by people suffering from various lung diseases. The same can be said about people who have problems related to the work of the heart muscle, have undergone some operations, suffering from varicose veins, diseases of the joints, and flat-footedness. Therefore, if you decide to go jogging, it will not be superfluous to consult with your doctor.
How to run in the street
How to run. Perhaps the main rule here is a gradual increase in load. You can start with hiking, gradually increasing the walking speed. Then you can go on small runs, alternating them with walking. And only then, when your body gets used to the loads, can you use pure running. After all, it is harmful for an untrained person to exercise a lot of physical activity, including running.
Jogging should take at least half an hour a day. It is best to run in the morning, when the air is not yet saturated with dust, exhaust gases and other amenities of city life. Runs need to make at least two times a week. If you do not have obvious contraindications to running, then the duration of runs and their frequency should be gradually increased, without falling into extremes. And if after jogging your health worsens, it is worth reducing the load, or stop exercising altogether. In any case, sensations, both physical and moral, should be positive, only in this case you will achieve a positive result.
When running you need to observe the correct posture. And although each person has his own particular physique and, therefore, the “correct” posture for each person has his own, some general recommendations on how to run correctly. Do not lean forward much, hang your head down. But you do not need to throw your head back and lift your chin high. The head must be kept in such a way as to look at 10 – 15 steps ahead of itself. Arms should be bent in elbows at an angle of 90 ?. Brushes should not be clenched into fists, all movements should be natural and not tense. After several trainings, your body itself will feel what posture for it is better and will automatically accept it.
Footwear for jogging should be chosen more comfortably, with a thick sole, not too heavy. Jogging is desirable to perform in relatively deserted places. Firstly, not all runners love when passersby pay attention to them. Secondly, the excessive number of passers-by will interfere with the movement. It is best to run in the park, the forest, along the embankment: the air is cleaner and there are fewer people.