How to start running: a complete guide for beginners. Is it possible to lose weight with jogging

My respects to all sports fans! Today, returning from another run, I suddenly realized that perhaps my dear readers do not know how to run correctly.

At one time, for me it was a matter of principle - to understand the intricacies of “running around”, because. I knew that this event was useful and necessary, but I did not understand why it brought me so little pleasure. Actually, the goal was set and quite successfully solved in the shortest possible time. In this article, I will try to consider running from all its sides, namely, we will talk about its physiological side, about the mistakes of most people and, of course, about the correct technique.

So, please take your seats, we begin.

Physiology of running, or one leg here - another there

It so happened that most of us since childhood (more specifically from school) didn't like to run. Why is that? - you ask. Everything is very simple, just no one taught us how to run correctly. I still remember how all our briefing on technique began and immediately ended with the words: “so, well, is everyone here? ... then the boys run 5 laps around the stadium, and the girls take the long jump and the 100m.” Think back to your barefoot childhood, you may have had the same.

So, as soon as we heard that at the next physical we had “unhappy starts” in the form of winding circles around the stadium, someone immediately forgot the form, someone pretended, and someone just scored. For those who are unlucky (I must say that there were about a dozen of us 16 human)"dynamy" the school stadium in search of thrills. As I remember now, everyone ran according to the principle of who knows how. Not only was the correct one, but in general the running technique was not set, because no one pointed out the mistakes to us, and, in fact, no one gave instructions, the main thing is to run, write it down in a journal and put a tick, they say, 9 "G" successfully Passed the running standards. We all ran red, exhausted and out of breath, in general, until now (after so many years) left the most “indelible” impressions.

It is worth saying that the current generation of schoolchildren (and the dislike for running is laid from there) did not run far from us, and maybe even lagged behind a step back. After all, ecology and various bad habits were added to the wrong running technique. All this, of course, leaves its mark on the child, and as he grows up, he develops a “vomit reflex” at the mere mention of running.

I told all this to the fact that learning how to run correctly is a fairly simple thing and accessible to almost everyone, but you need to have a certain amount of both theoretical and practical knowledge. And it is best to lay this knowledge in your head as early as possible.

In addition, while roaming the Internet, I came across the fact that there are no intelligible resources with information about the correct running technique, mistakes, biomechanics of movements, and so on. Therefore, I decided to make something of a practical guide, after reading which, everyone can start running and, most importantly, enjoy it. And I will immediately reveal the main secret of running - no matter what endurance and willpower you have, if you do not get real pleasure from the process, then you will not run far.

So, with the introduction finished, let's move on to the theoretical part.

Note:
All further narration on the topic - how to run correctly, will be divided into subchapters.

Run. general information

In one of our previous articles, in particular in this one, we already touched on running issues, now it's time to sort out the technical details. After all, running doesn’t matter at all whether you work out in the gym or just “dynamize” for yourself, you either know how to run or you don’t. Therefore, the information will be useful and applicable to all homo sapiens who move on foot.

Running is the best type of physical activity that solves several problems at once:

1. corrects the figure (removes extra pounds, gives muscles elasticity and tone);
2. develops the cardiovascular system;
3. stimulates muscle activity and growth of muscle mass;
4. forms the correct muscles of the legs;

Running is natural in nature, and is the most “ancient” type of human activity. However, despite all these prerequisites, most of us either do not run at all or do it with the wrong form.

Well, let's go from the opposite and look at the most common mistakes in running, which ultimately lead to injuries. These include:

• overweight;

• improper dosing of the load;

Very often people who have never run before (and the maximum of their physical activity is a trip to public transport, a store or work), they immediately begin to “bounce right off the bat”. They immediately begin their "errands" with 10-15 minutes and over and over again increase the time and distance. It is not surprising that after such procedures, their legs hurt and their ligaments become inflamed, because the body is not yet accustomed to the running load and it needs to be given slowly and dosed. Let's start with 5 minutes (who weighs more 85 kg) or with 8 minutes (for weights from 50 before 85 ) and gradually (every week) increase the burden on 10% .

• unsuitable surface;

What's the difference where to run? ... not the rails, and okay. This is usually what many novice runners think. And they choose anything as a “working” surface: from concrete to asphalt and sand. However, it is necessary to run not on hard or soft surfaces, but either on rough terrain. (forest, park area - trampled land), or in a stadium with a special coating.

• what other special shoes;

Often, the first negative impressions of running arise precisely from improperly selected shoes, because the first “shoe” that comes across is used, which is the least pitiful. This approach is not acceptable, you need special shoes with good cushioning. How to choose them and what you need to know, we will talk in one of our next articles.

• overtraining and lack of rest;

People are strange creatures, and they are very often thrown from one extreme to another. Those. so they led a sedentary lifestyle, and then bam - and immediately began to wind up half marathons ( 21 km) distance. This excess of physical activity leads to overtraining, muscle stiffness and injury. Lack of rest, i.e. the period when the muscles recover after the load and become more enduring, also negatively affects the athlete's condition.

• incorrect running technique;

If you put several people in a line and command them to lie down to run, then everyone will run with their own “unique” running technique, with a bunch of mistakes, including “sticking” their feet into the support, landing on the heel and throwing their legs to the side. It is because of these mistakes that most will never comprehend the wisdom - how to run correctly. Therefore, you must first put the right technique, and only then hit the road.

So, we have analyzed the most common mistakes, now let's talk about the physiology of running, the kinetics and biomechanics of movement.

Run (same as walking) is a multi-joint exercise, because. involves a fairly large number of large muscle groups. Judge for yourself, the following muscles take part in the work: hip and knee flexors / extensors, buttocks, front and back of the thigh, as well as the ankle (calf, soleus muscles).

“A trifle” also takes an active part in the work and, in secret, it is because of them that the leg develops throughout its entire volume and acquires a more expressive shape. Approximately the same large muscles are also involved in pedaling on such as a bicycle.

By and large, not only the “leg” muscles are involved in running, but also the “core” muscles - they hold the body in an upright position, the arms - give dynamics to the movement and serve as counterweights for the opposite leg. In general, it is worth noting that running is an amazing exercise in terms of the biomechanics of muscle work, because. it constantly alternates between agonist muscles (provide movement) and antagonists (stabilize and reverse movement).

If we consider the biomechanics of running, then it is distinguished from walking by the phase of flight. Those. The “running” cycle conditionally consists of 4 phases: forward step ( 1 ) , support ( 2 ), back step ( 3 ) and flight phase ( 4 ) .

In some sources, you can find a more simplified cycle of the running step, consisting of only two phases: support (stable position) and transfer of flywheel thrust. In the process of running, it is very important to know how the muscles should work correctly, otherwise, the legs will hurt and there can be no talk of any pleasure.

Note:

The position of the foot upon landing can be different: from the heel, toe, or immediately to the entire plane of the foot. classic (to which we are all accustomed and initially run) considered landing on the heel. It is also most often considered in the “running” literature.

From the point of view of running kinetics, the stance phase is characterized by the initial contact of the foot with the surface (ground), its middle position between the toe lift and the full lift of the foot from the surface. Usually this phase is about 40% stride cycle. The thrust transfer phase begins with the leg lifting off the ground, which then smoothly turns into the swinging movement of the leg and ends with its placement on a support or depreciation. Then the next cycle begins and so on in a circle.

Let's look at each of the phases in a little more detail, and for this we need the following image.

Support phase

At the time of initial contact with the ground (see image, A) the main load is taken by the quadriceps and, in particular, the rectus femoris muscle. As soon as contact with the surface occurs, the muscles, tendons, joints of the foot and lower leg dissipate the resulting shock load. A complex chain of natural foot reactions is activated: abduction-adduction, flexion-extension and pronation (movement in and out). All this allows you to reduce the impact load from the muscles of the legs and disperse (distribute) the impact over the entire surface of the foot. If you have healthy legs, then the average degree of pronation will allow you to effectively absorb the load.

Pivot transfer phase

After the phase of landing and contact with the ground, the muscles of the back of the thigh and its flexors, as well as the quadriceps, gastrocnemius and soleus are included in the work. All of them together provide a separation of the supporting leg. As soon as one leg has completely passed its swing phase, another one is preparing to take its place. When the forward swing phase is completed, the “posterior thigh” muscles lengthen, thereby limiting the degree of extension of the lower leg and foot forward. (leg straightening is carried out with the help of quadriceps).

As the body accelerates the movement, the lower leg and foot begin to sink closer and closer to the ground surface. At the point of contact with the ground, they form a vertical line from head to toe. The design features of running are such that both cycles are carried out simultaneously, i.e. while one leg begins the swing phase, the other prepares for the stance phase.

Note:

The foot is a unique organ that can withstand enormous compressive loads ( 200 kg/sq. cm) . The landing speed of the foot during fast walking is equal to 5 m / s, while running it increases to 20 m/sec. And for reference - the average person for 1 day commits to 6 thousand steps, calculate how much it will be in a year.

Well, something like this with biomechanics.

Actually, we have finished with the theoretical part, we are moving on to a more interesting, practical one, in which we will finally learn how to run correctly.

How to run correctly: technique. Learning from A to Z

As I remember my first 2-3 jogging, when you don’t think about the correct technique, foot placement and other technical issues, but you look at the clock, counting the cherished seconds, and think to yourself – “when will all this mockery end and where is this end of the circle”. I won’t say that it was very hard for me to run - no, but I definitely don’t remember the pleasure. And so, returning from another running trip, I decided to thoroughly understand all the technical aspects of running in order to finally get a buzz from it.

I must say that I figured everything out pretty quickly, because. put the acquired knowledge into practice immediately. After a couple of trainings, I mastered the necessary technique, which even now allows me to calmly wind quite decent distances for 40-45 minutes.

Well, let's dive into the details.

Note:

To effectively master the correct running technique, one theory will not be enough, therefore, for clarity, the corresponding visual series will also be given.

No. 1. introductory word

So, your first practical exercises are best done in rooms where there are mirrors. It can be fitness centers or a budget option - an apartment. Those. Your main task is to deliver correct technique based on theory by reading feedback. (Your reflection in the mirror) and making adjustments. Further, when you already become confident on your feet, you can move on to soft ground and the track of the stadium. Also, it is best to take your first steps without any shoes. (i.e. barefoot), because this is how you will feel the real work of the muscles, and then you will always have time to put on your sneakers.

"No. 2. Initial stage, preparation

Stand up straight, bend your legs slightly at the knee joints and, rising on your toes, shift your balance forward. Take a small step to avoid falling. Remember and fix this position (it is impossible to step on the heel in it), because this is your starting position.

Number 3. First movements

From this bent position, begin to take small and very light steps, with emphasis on the fingers. Legs are constantly bent, from the side (or in the mirror) you should look like a duck that runs slightly squatting. The body must be strictly vertically straight. You will always be shorter than those people who run on straight legs.

No. 4. Landing

Landing must be on the front arch of the foot. (base of thumb) and also on bent knees. So you will move almost silently. Your entire sole, in the process of transferring the weight of the body, must be in full contact with the ground, i.e. you don't have to stay on your toes like a ballet dancer. Such a landing and slightly bent knees allow full use of the ability of the thigh and foot muscles to store / release elastic stretching energy. The cadence must be at least 3 steps per second.

When landing, you should know what your feet and knees are doing at the moment, but you should not bend over and specifically look at them, they say, what beautiful legs I have :).

No. 5. Hand position

Initially, the hands play a passive role, i.e. they just compensate for the movement of the legs. You need to keep them close enough to the body, while the elbows should be bent at an angle less 90 degrees. It is necessary to gradually increase the frequency (energy) of hand movements, swings should be sharp and short. You must not swing them like a windmill, otherwise no energy will be transferred from the arms to the legs, and all forward energy will be dissipated.

No. 6. Hand movement

Your forearm should cross your chest slightly and should not go further than the middle of it. Hands should be constantly fixed at the elbows, and palms should be turned to the chest. Do not let your palms look down, otherwise the hands will make raking movements, expending valuable energy. If the palms are pointing up, then the run will be bouncing.

So, keep your palms facing the body, fingers slightly squeeze, put your thumb on top. In this scenario, your hands will move in an optimal arc parallel to the body. The body should not make any rotational movements. Observing this technique of hand movement, you will not have to make additional efforts to develop running speed.

No. 7. Full synchronization

In the process of running, your arms and legs should work in unison, like one well-coordinated mechanism. Hand movements - strong, pulsating and energetic, must be matched by clear and powerful movements of the feet and legs. Everything must work in sync, otherwise the machine called “Your Body” will constantly slip, and you can forget about good speed.

Summarizing all of the above together, you can draw the following scheme, which fully takes into account all the subtleties and nuances of the correct running technique.

I think the comments are redundant.

Also, from the technical side of running, you need to understand the following 3 R-rules (Which almost no one talks about).

Reconnect (feedback)

Constantly maintain the "brain-body" connection, listen to your body and read the feedback, it will tell you what to do. When running, keep your feet as close to the running surface as possible. When you have a head-to-foot connection, and you understand how they should connect to the ground, it gives your whole body more control, and running becomes more efficient.

Repositions (nposture of your body)

The spatial position of your body greatly affects the nature of the run. Try to keep a strictly upright posture from hip to head. Place your foot under your body, not forward. Always keep your knees slightly bent. Proper body position allows the legs and feet to more effectively absorb shock and provide strength to the entire body.

Rhythm (own rhythm)

The rhythm (frequency) of your steps is an important part of running. A good frequency is 180 footstrike (kick) per minute. Do not take long steps, because it is a short step that allows your body to work as efficiently and biomechanically as possible.

So, these were the technical-theoretical nuances, now (in conclusion) let's go through the running dynamics itself.

running dynamics. What should you pay attention to?

During the run, landing on the forefoot, the athlete must combine and synchronize the movements of the arms and legs. If this condition is met, then the athlete, as it were, flies on the wings of love, feeling with each step how far he has advanced. However, at the same time, it does not fly through the air, but has a fairly high downforce. (i.e. close to the running surface). The knees do not rise high, and the legs are not thrown far forward.

Note:

Do not think that the more steps you take, the faster you will move, no. In the technique of step width, the saying is appropriate: “go slower, you will go further” or “you walk wide - you will tear your pants” :).

As for the center of gravity of the athlete, it should be in the center of the abdomen. The position of the hands relative to the CG will determine the cadence. A compact posture of the hands will contribute to a high frequency of steps. It is necessary that at the moment of contact of the foot with the running surface, the athlete develops maximum effort, i.e. pushed effectively. After the “push”, a short rest follows - a break until the next step.

Now a few words about what you need to land on: on the ass, heel or toe. There are different opinions on this matter, and the following table reflects them most clearly. (see picture).

Personally, I'm closer (and so do many professional runners) landing on the front arch of the foot. Now I will explain why. The thing is that the nerve endings responsible for the transmission of tactile sensations are mainly located in front of the foot. So when a runner lands and touches the ground with the base of their thumb, the nerve endings are fully signaled to the leg muscles for cushioning.

If the landing is on the heel, the reaction of the muscles of the leg will be much weaker, and a strong shock wave will go up the bones of the legs. All this can eventually lead to leg or knee injuries. Therefore, it is desirable to land on the front of the foot (outer arch), keep the leg slightly bent at the knee and put it under you. By doing this, you trigger the natural mechanisms of cushioning, thus reducing the negative stress on the joints. You should not allow the foot to “hang” in the air, return it to the ground as quickly as possible, with a sharp return movement of the hand. The breathing technique must match the pace set by the arms and legs. Breathe evenly, with quick and short inhalations/exhalations.

Actually, in terms of running technique, that's all (yes, really :)).

At the end - a small cheat code. To assess the correctness of the run, try to run so that your tracks are visually along one straight line, and not scatter from side to side. As soon as you manage to do this, know that you have comprehended the science called running.

So, let's sum up.

Afterword

At the moment, the article on how to run correctly is the largest on the ABC of Bodybuilding project. And all this is not just like that, because the topic is really complex and multifaceted. If you didn’t learn something, it’s okay, re-read the article again. If there are doubts that “will I succeed?”, I will say this - you will never succeed if you do not try in practice (exhale). Therefore, study the material consistently, take notes and, most importantly, practice. Also, be patient!

In the next running article, we will talk about how to do it right, what to pay attention to and what Internet service can help us with this. So watch, do not miss, subscribe to updates, and you will always be in the subject.

I say goodbye on this, all the best and see you again!

PS. Do not forget about our tradition of unsubscribing comments, questions and various practical thoughts.

Running at the present stage has firmly entered the life of almost every single person. With it, you can not only tighten your body, but also get rid of extra pounds. However, in order to achieve the goals, jogging must be done correctly. And that's what this review is about.

It was found that jogging, which are performed in the evenings, bring the greatest benefit to the body. And if you have set yourself the goal of losing weight, relaxing your muscles, or just getting rid of stress, then you should familiarize yourself with some rules that will help answer the question of how to run correctly.

Why are evening runs especially beneficial?

The main advantage is time. Even if there is a great desire to run in the morning, it is not always possible to force yourself to wake up and get up. Especially if you have to get ready for work. Yes, and the strength for daily activities is simply not enough - neither moral nor physical.

Among the main advantages, one can single out the fact that it is the evening time that will help get rid of the stress that has been accumulated throughout the day. In the morning, a person is quite cheerful. And after running, he may experience fatigue. And this, in turn, will affect performance. This aspect also cannot be attributed to positive aspects.

And another advantage is the ability to get rid of unnecessary kilograms that have accumulated during the day. Trained muscle fibers will fully recover during sleep, while taking energy.

Place for jogging

Do you want to know how to run in the evenings? You need to figure out where to do it. No need to run on busy roads, highways and freeways. And dark alleys are best avoided. This may be dangerous for you. In addition, a large congestion of cars simply will not allow you to get the necessary benefits. The best place would be a park or a simple football field located next to the house.

How much time should be spent on a run?

How to run in the evenings? It should be remembered that before going to bed you should not overload your body too much. Otherwise, it will all affect sleep and well-being. At the initial stage, it is best to spend no more than 15 minutes running. The maximum time spent running is no more than 30 minutes. Also, consider taking small breaks. However, there should be no sudden stops if you need to rest. It is necessary to gradually reduce the speed, smoothly moving to a fast step.

Best time to run

Many novice athletes face the same mistake. Coming home from work, they first have dinner, then sit down in front of the TV to take a break. And only after that the run begins. However, this approach cannot be called correct. So what's the right way to run? In such a situation, the biorhythms of the body go into a passive state. Restarting them will lead to stress.

The best time to run is between 7 and 10 pm. It is at this moment that the body is already in a fairly calm state.

Is it worth eating?

Compared to morning runs, it is undesirable to do any physical activity on an empty stomach in the evening. However, you shouldn't eat too much. It is worth having a light snack with a salad, a light lunch or soup. The diet should also contain proteins and carbohydrates, due to which the restoration of muscle fibers will occur in a shorter time.

If you want to understand how to run properly, then you need to know that before jogging, it is best to eat a light omelette that will be steamed with chicken or beef. In the event that there is no desire to have dinner, then you can have a snack with fruit. You can also prepare yogurt, with which it is quite possible not only to get rid of the feeling of hunger, but also to maintain your strength.

Is there a need for a warm-up?

If you want to understand how to start running correctly, then you should definitely take care of the warm-up. It should be done as before any other training complex. Only in such a situation it will be possible to achieve maximum results. In addition, it will be possible to avoid any damage.

Basically, you need to stretch your legs. For this, exercises with sports equipment such as a rope or a ball are suitable. It is necessary to grind the muscles with the help of hands. In this way, it will be possible to increase blood circulation. Before proceeding directly to the run, you need to walk a short distance at a fast pace. The speed should increase gradually.

What should be the evening run?

How to start running? There is no need to overwork the body before bed. Therefore, it is worth trying to find a flat place for jogging. No jumps should be made. No need to run on the path, which has slopes and sharp rises. Running should only take place on level ground. Finding them these days is not that hard. Not the best choice would be small stadiums. In such a situation, the athlete will need to run in a small circle. As a result, it can cause dizziness for many. Therefore, if there is such an opportunity, then you should pay attention to a long, even and straight treadmill.

Breathing is very important while running.

How to run and breathe correctly? This question is the most relevant. During exercise, the body needs a large amount of oxygen. And one of the main mistakes of a novice athlete is that at the moment of lack of oxygen, breathing starts through the mouth. However, this is not the correct solution. Always breathe through your nose. Only in this situation the body will acquire the maximum amount of oxygen. Yes, and the pulse with the frequency of breathing will not go astray.

If you run in the evenings, then do not forget to breathe through your nose. Especially if you need to lose weight. The more oxygen there is, the better the metabolism in muscle fibers and tissues will be.

How to learn to run correctly? If during a run you involuntarily began to breathe through your mouth, then this means that you are performing the technique incorrectly. Accordingly, the body does not receive the required amount of air. In such a situation, you need to start to gradually reduce the speed. However, it is impossible to stop abruptly in any case.

How to understand that the run is happening correctly?

If you have not previously been jogging or have taken a break in such an activity, then after the first workout, the muscles will hurt. If pain is not felt, then this means that either they did not load them too well, or something was done wrong. However, there is no need to worry about this.

What is the right way to run? You must follow the basic recommendations and listen to your own body. You don't have to give in to pain. Remember that the muscles will stop hurting only if the muscle tissues receive the necessary load. Know that after a few days the sensation of pain will pass. Only pleasant fatigue will remain, with the help of which you can quickly and deeply fall asleep.

You need to make time for yourself. After a few weeks, you will notice how much life has changed. Not only weight is normalized, but also the functioning of the nervous system. The heart will also be strengthened. Half an hour spent running will help get rid of not only fat, but also bad mood.

Can you lose weight by running?

The question of how to run for weight loss can be heard from almost every girl. And often the fair sex is faced with problems such as shortness of breath, pain in the sides, etc. All this occurs due to the fact that the run is not going well. Let at the very beginning it lasts no more than 20 minutes. And you just need to run at a jog. The pace and time should be increased gradually. And in a few days you will be able to run two or even three times longer.

The first technique that can become effective

However, jogging can always happen in different ways. And you need to consider how to run for weight loss. In this case, there are two different methods. In the first case, jogging is implied. It must last at least 50 minutes. This factor can be explained by the fact that at first the body will spend easily digestible sugar on a run. This takes about 20-40 minutes. And only after that the fat will begin to melt directly. But there is another way that won't make you run for too long.

The second method that can be used

What is the right way to run? The second method implies that it is necessary to start training with sports walking. Then you need to switch to jogging. And only then you need to run at the highest possible speed. Absolutely all intervals should not exceed 200 meters. Such a run can be called more efficient. And it is worth noting that fat burning will occur for some time after the end of the run. The duration of the run should not be less than 30 minutes. You need to choose on your own the method that will become optimal. But it is worth remembering that there is no respite in any of the methods. If you constantly stop or stand, then this will have a very bad effect on the work of the heart. Accordingly, all efforts will be minimized.

How to learn to run long?

How to run long distances? The weight of your body should be distributed evenly over the entire foot. At the moment of landing, a roll to the toe from the heel should occur. Rely on the outer part of the foot. Long distance running should be done with slightly bent knees. And if you want to answer how to run on your toes correctly, then you should remember that this cannot be done for long distances. Otherwise, flat feet, pain in the calf muscle fibers may appear.

The body must be kept straight. Hands should be fixed at an angle of 120 degrees. Fists in a clenched state should not cross the chest area. Shoulders, tongue, jaws, fingers, neck should be absolutely relaxed during runs. The optimal stride length should be equal to the length of two feet.

You should understand some recommendations, guided by which you can understand the question of how to run 1 km and even more correctly. You must inhale through your nose, and exhale through your mouth. With this technique, the lungs receive oxygen evenly. If the athlete breathes only through his mouth, then the body will begin to saturate more. Accordingly, the lungs and pectoral muscles will stop developing. In the event that fatigue appears during nasal breathing, you can take a short break and breathe only through your mouth. You need to inhale and exhale as much as possible. The rhythm must be kept even and calm. In the event that there is a feeling of suffocation, you need to measure the time spent jogging, stop and walk a little. After a few days, the running time should be increased. Accordingly, the physical condition will also be improved. At the very beginning, you should not overstrain the body.

How to run 3 km or more? To start running long distances, you need to strengthen the work of the lungs. To do this, it is worth reading a poem or singing a song while running. Words should be pronounced clearly, without hesitation. With the help of such a simple method, the load on the lungs will increase, and the training will be more effective.

1. You can not drink and eat before a run. After running, you should take a shower and only after that you can start eating.
2. You don't have to run with force. If you have headaches or pain in the legs, then the run should be stopped.
3. In order to complete the run, you need to gradually reduce the pace and after a few minutes start walking.
4. You can divide the treadmill into several parts and run from one to another with stops. In this situation, you will also need to take a deep breath.
5. The length of the distance can be increased after several sessions. The same can be said about the duration of runs.
6. Training should be regular.

Getting to know shuttle running

How to run correctly? Shuttle running is familiar to almost every student. It is in the school curriculum. With the help of this type of running, you can develop agility. And at first glance, the technique does not have any difficulties. Shuttle running involves running forward / backward. Distance and number of repetitions may fluctuate.

What should be remembered while doing the exercise? It is necessary to maintain a balance between braking and acceleration. At the very beginning, you need to gain the maximum possible speed. However, a few meters before the finish line, you need to start braking. And this must be done in such a way that after a complete stop it was immediately possible to gain maximum speed. In this regard, it is necessary to learn how to slide slightly. During braking, you need to turn sideways to the finish line, slightly putting your foot out. With this method, you can slow down as quickly as possible. In addition, from this position, you can immediately start in the other direction.

How to jog correctly? It is necessary to start mastering the technique with your hands, since it is about them that they are often forgotten. Quite often, beginner athletes strain their limbs and hold them in the chest area. In this state, they practically do not move. Some novice runners, on the other hand, dangle their arms at random. All this makes it difficult to run correctly and easily.

During jogging, you need to relax the muscle fibers of the shoulder girdle. No need to squeeze. Hands should be located as close to the body as possible, do not swing them in different directions or throw them like ropes. The brushes will need to be gathered into a fist, without straining too much. Making a swing back, the brush should be located on the side, at the lower ribs. Making a swing forward, the brush must be raised up to the region of the midline of the chest. It is necessary to work with the limbs energetically.

If you want to learn how to run correctly, then do not slouch and raise your shoulders up. You can't lean forward either. We must look ahead. The body should not be overstretched. Only those muscles that are involved in running should work. The remaining fibers must be relaxed. You don't have to jump. If the body will make large movements up and down, then there will simply not be enough energy to run.

A serious mistake is landing on the heel. Running in such a situation will become tough. The shock wave will go through the entire body, which can lead to injury. It is necessary to land on the front of the leg, placing the leg under you, slightly bending at the knee.

You don't have to kick your feet. This is the main sign that the run is going wrong. All energy will be spent on impacts on the surface of the earth. It is necessary to quickly and gently try to put the front of the foot on the surface of the treadmill. Don't take too long steps. It is best to move your legs frequently. The optimal frequency in this case should be equal to 3-5 steps per second. The higher the speed, the greater the step frequency.

Conclusion

In this review, we tried to consider the main nuances that you should remember if you want to learn how to run correctly. Otherwise, the athlete will not receive the effect of jogging. It also increases the chance of injury. Therefore, approach jogging thoroughly and responsibly, since your health and general physical condition will depend on them. Good luck in your endeavors and success in running both short and long distances.

The question of how to run correctly is always of interest to all beginners who have decided to join a healthy lifestyle. The advantages of running - it provides an opportunity to put your body in order, say goodbye to physical inactivity and improve your health.

Running technique

The correct running step must be started with the hand, after which the arms, torso, hips, legs should be involved. The hands are clenched into fists, while straining the wrists in order to fix them in one position. At the same time, the shoulders should not sway, and the hands should be held symmetrically.

Natural running technique. Leonid Shvetsov

The body is ideally inclined forward, and the position of the torso should be even, without “staggering” to the sides. The point of contact between the treadmill and the foot should be in line with the hips. While jogging, you need to maintain the correct posture. Subject to the rules of body position, your legs will work themselves. The length of the running step in training should be natural.

Try to put your heel on the ground first, then with a smooth roll we lean on the rest of the foot. To roll the foot, you need to use the front muscles of the lower leg. This technique will reduce the load on the musculoskeletal system. When running, your eyes should be directed to the horizon line - this is the best way to control the correct posture.

How to run properly. Safety

What do you need to start running?

2. Loads and time. Beginners should limit themselves to walking along the route, lasting no more than 15 minutes. After a couple of days, you can switch to running, while alternating it with walking. After a few weeks of training, the training time can be increased to 30 minutes by increasing the pace of running and increasing the length of the distance. The ideal training schedule is 4 times a week for 50 minutes.

3. Route. To evenly distribute the loads on different muscle groups, you need to choose the right terrain. It is advisable to choose the route correctly so that the descents and ascents alternate equally with flat terrain, which will allow you to develop all muscle groups evenly. Paved areas should be avoided, as running can lead to unwanted injuries to the knee, foot, and spine.

Mistakes while running

How to run in winter?

In winter, you should not set the task of increasing speed indicators or endurance indicators. In winter, the main goal is to improve the body. It is better to reduce the frequency of training, because during the run in the winter a very large load is placed on the body and it has to spend a lot of energy. For females, it is better to apply a special cream on the face and a protective balm on the lips to avoid chapping.

How to run in the morning?

Morning jogging should begin with a 15-minute pre-run warm-up, which will make the muscles elastic and prepare them for physical activity. In the warm-up complex, it is necessary to include exercises with turns, torso tilts, squats and lunges. After each individual exercise, you need to take a few vigorous steps.

Jogging in the morning or evening. Features of running in the morning and evening

How to properly run to lose weight?

- For quick weight loss, interval loads are more effective, which help burn fat faster. During classes, you need to alternate fast races and leisurely jogging, as well as walking and running.

The duration of the runs is at least 40 minutes.

Training is best done in the evenings. At this time, the body is more predisposed to the process of burning fat reserves.

After training, you need to do breathing exercises.

The stomach should be empty, eating is allowed two hours before the run. You can speed up weight loss by choosing the right diet.

How to run on a treadmill?

You need to start jogging with a few minutes. In this case, it is necessary to periodically move on a step. Increase the training time as you develop endurance.

The duration of the training cannot exceed 40 minutes.

How to run on a treadmill

You should breathe through your nose, breathing through your mouth, slow down.

You can not stop abruptly after class. At the end of the distance, you must immediately go to a fast step, and then gradually slow down, restoring breathing.

During training, you need to drink a lot, as water evaporates from the body. Otherwise, dehydration may occur.

Before you start training, the editors of the site also recommend that you read the article on sports nutrition.
Subscribe to our channel in Yandex.Zen

Losing weight is a long and laborious process that requires the manifestation of willpower, determination and diligence. In order to lose weight, people use various methods. Some master new diets, others use pills of a dubious nature. Some even resort to liposuction - surgical body shaping. Each of these methods of dealing with excess weight has its drawbacks. If you restrict yourself in food, you will lose weight, but the result will be short-lived or not at all satisfying. Taking pills without medical supervision can harm the body. Liposuction has many side effects, besides, this procedure will have to spend a lot of money. If you really want to tone your body, it is best to resort to sports - start running. This weight normalization option is the most affordable, absolutely free and, which is also important, has practically no contraindications.

Running for weight loss

Many people believe that only the legs work while running. This is a deep delusion. Running involves a large number of various muscles of the body, therefore it is a rather energy-intensive sport. Moreover, it has a beneficial effect on the body - it improves the functioning of organs and tissues, enriches the circulatory system with oxygen, normalizes metabolism, dulls the feeling of hunger, improves immunity and, of course, normalizes weight.

It should be said right away that this method of losing weight is suitable for those who need to get rid of a few extra pounds. If you need to lose weight globally, you should start not with running, but with simple walking. gradually increasing the load. The fact is that the more weight, the more the joints are loaded, which means that the risk of injury increases. With an injury, as a rule, training will have to be stopped and weight loss delayed until full recovery.

Before proceeding with the normalization of weight, you should visit a specialist. This is especially true for those who have chronic diseases and medical contraindications. If there are no reasons for concern, you can start classes. To make training as effective, useful and enjoyable as possible, you need to follow certain recommendations:

• Running, like any other form of physical activity, the body needs to be accustomed gradually. During the adaptation period, it is categorically not recommended to give all the best. It is enough to run 1-2 kilometers. This will take you no more than 10-15 minutes. If you neglect this rule and run at the limit of your capabilities, you can cause great harm to your health. It is important to note that the adaptation period lasts for everyone in different ways. For some it will take a couple of weeks, while for others it will take 1-2 months. After passing it, you can begin to increase the load and run 3-4 kilometers or more in one workout.
• Regularity- one of the main aspects of any undertaking, including running. If you train 2-3 times a month, the desired result will not be achieved. Excess fat reserves will begin to melt only with a systematic approach. Experts advise beginners to practice 2 times a week. After some time, the number of workouts can be increased to 5. It is worth paying your attention to the fact that the first 2-3 weeks of running will be difficult. This is a completely normal reaction of the body. It will be especially difficult for people who have never played sports. If you endure this stage, running for weight loss will cease to be a burden and will begin to bring real pleasure.
• What time you run also affects the result of training. There are three types of running - morning, afternoon and evening. Each of them has a different effect on the body. Jogging in the morning is practiced by people who want to strengthen the cardiovascular and nervous systems. Daily running is useful for those who want to strengthen their muscles. Thanks to the evening jogging, excess fats are burned. Based on this, it follows that jogging in the evening is most suitable for losing weight. If for some reason you cannot run in the evening, run in the morning or afternoon. The effect of losing weight from such loads will be less, but it's better than nothing. During the day, the main periods of time are distinguished when both the muscles and the body are most prepared for athletic activities: from 6.30 to 7.30, from 11.00 to 12.00, from 16.00 to 18.00.
• If you decide to exercise in the morning, you must remember that immediately after waking up, you can’t load the body. When you wake up, you must first drink a glass of water, take a light snack and wash your face. Only after that you can start cardio loading. As for daytime and evening running, it should be carried out 2 hours after eating. After the end of the run, it is not recommended to drink and eat for 1 hour.
• A significant role in jogging for weight loss is played by clothes and shoes. Clothing should be light and comfortable. It is best to give preference to models made from natural materials. Shorts and a T-shirt are perfect for a warm summer day. If it is less than 20 degrees outside, it is advisable to put on a tracksuit. In cooler weather, wear a warm suit, a light jacket and a hat. The latter should cover the ears. Sneakers should be chosen with shock absorbers. They must certainly securely fix the ankle.
• The place where the training will take place also matters. Jogging is best away from the roadway and crowded places. Squares, parks and a stadium are perfect for this. It is good if the chosen route will cover the surface on which there are ascents and descents. Thanks to them, you can increase the amount of calories burned.
• Before starting a run, warm up. With its help, you prepare the body for the upcoming load. The warm-up complex includes 5–10 minutes of walking and general physical training exercises. These are swings, squats and tilts. In general, you should take about 20 minutes to warm up.
• So that running for weight loss does not bring discomfort and does not lead to injuries, you need accustom the body to the correct position. When running, follow these rules: look forward, maintain proper posture, do not strain your shoulders, bend your elbows 90 degrees, bend your knee to soften the landing, touch the supporting surface with your heel and roll onto your toe. If during the exercises there are no shuffling sounds and there is no pain in the muscles, then you are doing everything right.
• Heart rate control- this is an integral part of training aimed at getting rid of excess body fat. The greatest efficiency is brought by the load at which the heart rate ranges from 120 to 150 beats per minute. It is most convenient to monitor the optimal heart rate range using a special heart rate monitor. If you do not have such a device, you can measure the pulse manually. To do this, you need to stop, feel the pulse, for example, on the carotid artery and count the number of pulse beats in 10 seconds. Multiplying the resulting figure by 6, you will find out the frequency. If it exceeds the specified rate, the pace of running must be reduced.
• In order not to retire prematurely due to severe shortness of breath, you should learn proper breathing. For beginner runners, the question often arises of how to inhale air - through the nose or mouth? Many people think that the nose. This is not entirely true. It all depends on the intensity of the run. If you run at a low pace, then the oxygen that enters through the nasal cavities will be enough. The same cannot be said about running at an average and high pace. Under such loads, the need for oxygen grows by an order of magnitude, which means that nasal breathing becomes small. Therefore, the amount of oxygen must be increased with the help of the mouth. To do this, it should only be slightly opened. In cool weather, running in this way can make you sick. To prevent this from happening, use the following trick: hold your tongue in a position as if pronouncing the sound “l”.
• If during the adaptation period you jogged for 10-15 minutes, then after its completion load must be increased. Otherwise, there can be no talk of positive results. All because of the way the body works. The human liver produces an easily digestible sugar called glycogen. During a 10-15-minute jog, the body receives energy from it, and not from excess body fat. Glycogen stores are enough for about 30-40 minutes. Only after they become insufficient, the breakdown of fats begins. Therefore, in order for running to provide the effect of losing weight, you need to train for at least 40 minutes. Hourly workouts are considered the most effective. If you exercise for longer than the specified time, the body will begin to feed on proteins, which will lead to loss of muscle mass.
• The body quickly gets used to the same loads, which negatively affects the effectiveness of training. Because of this in running for weight loss It is best to alternate running at a regular pace with interval running. If everything is clear with the usual, then a lot of questions arise about the interval. Therefore, it is worth disassembling it in more detail.

interval running

Interval running is the alternation of load modes. In other words, on one segment you run in an enhanced mode, on the other you rest. It is believed that this type of running is the most effective in losing weight. However, it is not suitable for every person, because it exerts a strong load on the heart, muscles and joints when accelerating. Interval running can be practiced by those who, at a distance of 5–10 kilometers, run one kilometer in at least 6.30 minutes.

If the above applies to you and you decide to train in this way, then first you should study principles of interval running:

• First of all, it is worth saying that you need to do this type of running no more than 1-2 times a week. The rest of the time it is desirable to devote a calm and measured run.
• An interval run is slightly different in time from a regular run. If the second takes 1 hour, then the first is enough to devote 30-40 minutes. In this case, high-speed work should be at least 20–25 minutes. You can increase the distance and the number of high-speed segments no earlier than after 2–3 months.
• You can alternate intervals in two main ways: by distance and by time. The first option is suitable for people who run around the stadium. Training in this case can be built as follows: warm-up; acceleration - 1 lap, rest - 1 lap; acceleration - 2 laps, rest - 2 laps; acceleration - 2 laps, rest - 1 lap; acceleration - 1 lap, rest - 2 laps; hitch. The number of circles of each interval can be different. It all depends on your physical fitness. The second option is convenient for those who run in the square or park with a clock. It differs from the first one only in that the circles are replaced by minutes. Please note that training, regardless of the method, should be built on the principle of a pyramid. Simply put, accelerations should be lengthened by the middle of the workout and shortened by the time it ends.
• Another type of interval running, called fartlek, should be mentioned. Here, accelerations and rests take place as you decide for yourself. Wanted - accelerated, wanted - slowed down. It is good to use fartlek in terrain that is rich in descents and ascents. If you do not know how to calculate your strength or it is difficult for you to force yourself to accelerate without a clear training plan, it is best to refuse such a run.

Do not forget that running for weight loss will only give positive results if you combine it with a healthy lifestyle and proper nutrition. Adhering to an integrated approach, after a short period of time you will begin to notice how extra pounds go away and your figure is transformed - the skin becomes toned, and the muscles acquire the long-awaited elasticity.

Recently, a healthy lifestyle has been very popular, so men and women are trying to maintain their weight in the norm. Diets, exercise equipment, intense physical activity, often do not have such an effective result as we would like. For example, after using any system for weight loss, you can get rid of fat, but there is a risk of sagging weak untrained muscles, visually it will look unsportsmanlike and unaesthetic. Meanwhile, regular running can be an effective way to tone muscle mass and lose weight.

What is the benefit of running

First of all, the load is distributed evenly to all muscle groups without exception, metabolism is activated and fat is split. Regular jogging contributes to the fact that the body becomes more graceful, leaner and slimmer without tiring workouts in the gym. The blood is saturated with oxygen, the vessels and the heart muscle are strengthened, the bone tissue becomes stronger.

Most often, running for weight loss is used by girls, young people use it as a means to dry muscles.

Sometimes “athletes”, devoting 20 minutes to running a day, wonder why, despite their efforts, the result is not felt, and extra pounds continue to remain in their places. Not everything is so simple, to lose weight, you need to follow a certain technique.

Why You Can't Lose Weight

If you approach the matter mechanically, as some kind of not very pleasant duty, nothing will work out, it is for this reason that most people quickly become disillusioned with running and quit classes. A person should experience positive emotions from morning or evening runs, combine business with pleasure.

When running lightly at a relatively low speed, the muscles draw energy from the glycogen produced by the liver. Enough of it for more than half an hour of intensive training.

If the run was short in time, the body will use up glycogen very quickly, and during the first meal it will not be slow to replenish the missing reserves. Thus, the liver simply does not have time to get to the fat, which is a source of energy, and there will be no desired weight loss.

How to lose weight from running

Weight will begin to go away when the body switches to fat as an energy source and focuses on the area of ​​​​fat deposits. A signal that a positive trend has begun will be fatigue and intermittent breathing.

In order for the fat to start to go away, you need to run for at least 40 minutes, and preferably 60. Only then will the metabolism begin to stabilize, and the fats will break down. It is better to increase the speed and time of the run gradually so that the muscles get used to the loads. You should not spend more than an hour jogging on the very first day, because the body unprepared for such loads will begin to take energy not from fat deposits, but from proteins, thus not the desired weight will go away, but the necessary muscle mass.

For those people who do not have a lot of time, as well as smokers and those with cardiovascular diseases, interval running is perfect. This is a very serious burden for the circulatory system and lungs, but the result will exceed all expectations.

What is interval running? These are intense workouts that include alternating maximum loads and rest.

For example, the first hundred meters is overcome with quick steps, while the muscles and ligaments are warmed up; the second is jogging, at this time breathing normalizes; the third is running at a maximum pace; the fourth - the pace is reduced. At the fourth 100 meters, breathing returns to normal, there is a short rest. Then everything starts over.

During interval running training, colossal physiological changes occur in the human body. During the sprint, calories are consumed due to the split glycogen, and when walking, the liver, in order to make up for the missing supply of this substance, also gets to fats. This is how the weight loss process begins.

Fast running for short distances (sprint) provides blood flow to the muscles. Due to this, fats are oxidized and release energy, which is stored in the body in the form of carbohydrates.

The training is very effective, after 20 minutes a person feels tired. In addition, fats are burned even after 6 hours after exercise, muscle mass is not lost.

Running technique

Even with normal walking, there is a load on the spine, let alone jogging, when this load doubles. To minimize the possibility of injury, you should follow a certain running technique:

1. Avoid abrupt throwing of the body up and heavy landing of the foot on the running surface. You can not swing the body to the sides. Such fluctuations occur due to the unprofessional placement of the feet, they must be on the same line, the whole “blow” is taken by the thumb.
2. The biggest mistake of novice runners: when moving forward, a person unbends the lower leg earlier, therefore, all the power of the blow falls on the straight leg. This is fraught with injury. What an experienced athlete does: unbends the leg smoothly and brings it forward.
3. It is extremely important to watch your posture. The body must be motionless, this will prevent injuries to the spine. The arms should be bent at the elbow joints, the fingers should not be clenched into fists. The head cannot be tilted back - this way the stomach protrudes. You should also not lower it forward, as this makes it difficult to breathe.

It is equally important to choose the length of the step. It should not be too narrow or wide.

You should know it

1. It is better to start running in the warm season, for example, in the spring, since in winter the risk of getting a cold increases significantly.
2. Morning running is useful for people suffering from diseases of the nervous and cardiovascular systems. You need to go for a run about an hour before breakfast.
3. Running during the day helps to strengthen muscles, in the evening it is most effective for losing weight and burning excess fat.
4. It is desirable to alternate running with a jump rope, by the way, you can take it for a run, and if you take a player with your favorite music with you, then the ordinary process will turn into a pleasant walk.
5. It is better to choose clothes for running from natural textures, it is better to exclude synthetic fabrics. A sports suit should be comfortable, and, of course, stylish and attractive. Running in a bright cute T-shirt and fashionable trousers is much more pleasant than in old stretched sweatpants.
6. Preference should be given not to sneakers, but to sneakers, because it is possible that you will have to run on asphalt.
7. For summer, it is better for girls to purchase special shorts, since in them the body loses weight much more, thereby removing excess fluid from the body. Shorts help fight cellulite.
8. For men and women, the running program practically does not differ, but for the elderly and young people, it can vary significantly. When compiling a program, one should take into account not only age, but also the state of health of a person, his work schedule. Elderly people should avoid interval running.

Who can't run

Running has contraindications:

• Overweight. We are talking about excessively large weight, as there is a load on the lower limbs.
• High blood pressure.
• Serious heart problems.
• Varicose veins.
• Chronic bronchitis and asthma.
• The presence of infectious diseases.
• Vision problems.
• Chronic diseases of internal organs.
• Diseases of the spine.

Can you lose weight with running? The answer, of course, will be positive. Not only to lose weight, but also to pump up muscles without exercise equipment, make them fit and athletic. The main thing is to run systematically and not be lazy. Over time, you will learn to benefit from monotonous tedious activities and lose weight with pleasure. But do not rely on the fact that running is a panacea. Only in combination with a balanced diet will it be effective.

Video: how to run to lose weight