It would seem what difficult is in run – the same walking, it is only necessary to move with legs quicker. And this opinion is quite misleading. At run other muscles work absolutely, other joints are loaded, there are just unique biochemical processes in an organism. Exactly thanks to the fact that "run is not fast, and not really fast walking" millions of people in the world (according to some information – 100 million people) are inveterate fans of jogs.
But to comprehend advantage of this many-sided discipline, it is necessary to learn what is the correct run. Otherwise useful can easily modify in harmful.
Technology of run
Before thinking of how it is correct to be engaged in run, take care of physical activity before the jog. Everything is right – many athletes, regardless of a type of sports activity, begin the trainings with run for a warming up – a trot in the park or on the racetrack, but even before, it is necessary to make warm-up.
Easy 5-10 minute warm-up is a prevention of "unexpected" stretchings and dislocations and also care of heart – if to begin to run unexpectedly, without "having warned" an organism about the intentions, heart should accelerate too sharply.
The correct run both on long, and on short distances is a science of competent arrangement of body weight on each leg. When you run, 70% of all body weight are transferred to each of feet serially! It is huge loading, especially, if to consider that you can have an excess weight.
Therefore it is necessary "to land" on foot accurately and gradually, at first on a sock, then smoothly, without blows, passing to a heel. Do not unbend knees up to the end – it is fraught to injuries of a knee joint.
It is impossible to run on external, or inside of feet a long time. It also leads to deformation of feet, flat-footedness. Do not incline the case strongly forward or back – it complicates breath.
Breath
It is correct to breathe during run simply, the main thing, not to think of it. With the last we also have problems. If you the beginner, you, of course, think of how to breathe how to move hands, and even legs. But the best council – to relax. Run is the most ancient physical activity of the person, our body knows how to behave on jog.
There is a simple rule and it is necessary to observe it – a breath through a nose, an exhalation through a mouth. It is important because epithelium shoots in a nasal cavity filter air from dust, and the thin network of blood vessels equates air temperature to body temperature.
How often to run?
If you run for keeping fit, the endurance or just for pleasure – three times a week more than is enough increase. If you are interested in the correct run for weight loss, it is necessary to run and is more often, and longer. For weight loss there are two options:
- to run 50-60 minutes;
- to run 30 minutes, practicing interval run – alternation of jogging, walking and sprint.
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