Run is one of the most important cardio-loadings in fitness. But often even such easy exercise can become far more dangerous, than it seems. And to avoid injuries and other inconveniences, once you understand for a start, it is correct to run.
1. One of the most important elements is breath. Breath promotes acquisition of the organism of useful substances and start of the mode of the zhiroszhiganiye. But not our usual breath by the breast, and breath through the stomach, belly. To understand as it occurs, you should take the book, to lay down on the back and to put the book on the stomach. Then to make the breath. Inhale quietly, without any tension. At the same time you watch that the breast didn't rise at the breath. At the first breaths you will notice how the stomach will begin to stick out. It is also belly breath. For further development and domestication of to this breath, do this exercise within three days 5 minutes daily. After that you will be able quietly, without noticing that to breathe through the stomach.
2. At run it is necessary to breathe only through the nose. Quietly and smoothly moving from the leg to the leg, keep constant speed. Speed shouldn't bring discomfort and emergence of desire to pass from breath through the nose to breath through the mouth. Sometimes it is useful to make such transition, but only when you run in the forest or in the park where the freshest and clean air. But it will be more correct to breathe after all through the nose as it is our only filter and with it we receive useful substances only even more.
3. If after all there is desire to pass to breath through the mouth, then perhaps the organism suffers from the shortage of oxygen. For this purpose you need to reduce pace, or to drop into the usual walk, at the same time keeping breath through the nose. Having had a rest, you can return to pace habitual to you again.
4. As for the run namely how to carry out the movement, so this correct and smooth movement of hands and legs. Legs shouldn't come forward or make strong zakhlesta back. It is necessary to hold them on the royena with the body, kind of creating border for them. Into the score of hands it also concerns. It is recommended to press them as it is possible closer in edges and not to do big ranges along the trunk. When lowering the leg, it is necessary to land on the middle part of foot, between the heel and the sock. And coming off to rise a little on the sock, kind of springing, it will provide good coordination. If not to follow these rules, then your organism will spend simply energy twice bigger.