The fashion for the healthy lifestyle induces increasing number of people to devote to find time for such occupation as run. It is the most popular form of trainings, free and available at all seasons of the year. Besides it doesn't demand special knowledge and preparation. Though It should be notedIt should be noted that runners after all should know several important rules that occupations brought the maximum of benefit and weren't harmful.
1. Perhaps, the most frequent question - is better to run in the morning or in the evening? Definite answer doesn't exist because each person has biological clock, and at all the peak of activity comes at different times day. However here it should be taken into accountit should be taken into account important observation of physicians: they claim that because of features of production of the hormones which are responsible for physical activity, it is better for men to run in the mornings, and to women - in the evenings.
2. Not to start sharply. Sometimes, coming for jog, we have desire at once to jerk quicker, but to do it it isn't necessary. Remember that run is the serious load of heart, muscles, lungs and to give it sharply hazardously to health. Especially if didn't get used to physical activity and you have the sedentary work. Prepare the organism: begin with regular walks at fast pace, then alternate walking to run. And still before you will begin to run, make the dynamic extension - the series of lunges and squats which will prepare your muscles.
3. The correct statement of feet is extremely important. At run the loading is given not only on muscles, but also on joints. If to look at run of the person in the slow motion, it is possible to see that at any moments it doesn't concern the earth, that is actually makes jumps, and then lands on one leg. It assumes body weight and will amortize kick. If it is wrong to put foot, it is created excessive load of the ankle, the knee, the hip joint and the backbone. Experts say that the safest run - with landing on the sock. However he demands the certain muscle work of the shin therefore for the beginner it can be quite difficult and tiresome. Therefore it is worth beginning with calcaneal run which isn't really good for knees, however it is simple to master it. Then it is worth passing to run with landing to all foot and further - to noskovy.
4. It should be addedIt should be added that in different conditions the different run is good. For example, when gastrocnemius muscles are tired, it is possible to begin to run from the heel on the sock, to the hill it is better to rise on all foot. It is anyway important to hold the back directly and to keep natural bends of the backbone that it absorbed better.
5. Most of coaches advise to choose for run soft and elastic surfaces - racetracks of stadiums, sand, the grass, equal footpaths in the forest. However recently physiologists began to calm city runners: asphalt is suitable for run too, it even has the advantage - on rigid surfaces the joints will amortize kicks better while on soft the legs lose flexibility. The correct footwear with shock-absorbing small pillows in the zone of the sock and the heel is anyway necessary.