Running technique or how not to fall around the first corner?

A set of movements performed by an athlete during physical activity of any nature and intensity will be more productive if it corresponds to the optimal technique in each specific sport.

The technique is not an empty phrase, because with its help you can significantly improve your result in the duration or speed of running. Therefore, carefully study this section so as not to fall over the first corner from fatigue.

Head

During a light jog, one is allowed to look around or smile at a person running by. At the same time, you cannot lift your head up, because such a maneuver will lead to a loss of coordination and increase the chance of falling. The gaze is directed 10-15 meters ahead. With this tilt of the head, you can easily control the approach of obstacles and look under your feet so as not to stumble.

Shoulders and arms. The shoulder girdle should be relaxed while running. Active movements are performed only with the hands according to the scheme: forward-inward and backward outward.

Hands

During the run, the hands are clenched into a light fist. Do not clench your fists too much, this will lead to a loss of excess energy.

The torso. The angle of inclination of the trunk forward is 7-9 degrees. If you learn more, you can fall, and if you lean back, you fall again. Eliminate movement in the horizontal axis. The shoulders and body should not turn from side to side and resemble a boat rocking on the waves.

Knees

To run as long as possible, you need to minimize the knee extension and knee flexion. Try to take short but frequent steps.

Ankle

Be sure to stretch your ankle before jogging, because this is the most traumatic part of the body among runners.

Placement of the foot

There are 3 options for placing the foot: on the toe, from heel to toe, on the whole foot. For slow-running, methods 2 and 3 are suitable, while it is better to give preference to the latter.

The peculiarity of the running technique is that each athlete can modify it based on personal preferences. The above are standard guidelines that work well for beginner athletes.

Which job is best for losing weight?

Agree that you can run in different ways: show maximum speed from the start and slow down after 400 meters, or gradually pick up speed and run 2,3,5 or 10 kilometers. Let’s figure out which of the options is best for losing weight and, therefore, what kind of jogging intensity we need.

Scientists have come to the conclusion that the largest number of calories is burned when running at high intensity and beyond the heart rate. Running like this can burn up to 1,500 calories per hour. However, scientists did not specify who is able to run for an hour at this pace. I suppose that Mohammed Farah could, but he does not suffer from problems with the figure.

The results of another study will be our salvation! According to the conclusion of specialists who conducted the experiment at lower speeds:

Jogging can burn up to 600 calories per hour

Cross-country running at the same intensity up to 900 calories at the same time.

It’s no secret that running 60 minutes at a slow pace is much easier than maintaining maximum speed for the same period of time. And let the sprint with its 1,500 calories per hour stand aside while we slowly but surely run towards our goal.

Which run is healthier: morning or evening?

Someone is a lark, and someone is an owl. In many ways, it is this argument that determines the best time to run for each specific person. There is also an internal clock in the body that determines at what point training will be more effective, and at what point a little less.

It should be said here that an unfavorable time for training is lunch, that is, from 11 to 16 hours. During this period, the body is not disposed to physical exertion but rather prefers mental work.

Morning running

If you are an early morning person or in some incomprehensible way forced yourself to wake up early in the morning, then you should know that a morning run is best for losing weight. To get the most out of your morning run, skip breakfast and exercise on an empty stomach. Be sure to have breakfast after your workout.

During the night, the body burns all fast energy reserves (carbohydrates), so the load in the morning on an empty stomach forces you to burn more complex substances (proteins and fats). To make your run easier, drink 1-2 glasses of cool water 10-20 minutes before exercise.

Evening run

In the evening, the body burns a lot of carbohydrates, but little fat. However, for weight loss, running in the evening is no worse than in the morning. Firstly, fats are still burned and not much less than in the morning. Secondly, more sweat is secreted in the evening, and, therefore, more water comes out and body weight decreases.

It is recommended to eat food 60-90 minutes before jogging. In this case, it is better to give the advantage to carbohydrate-protein foods, for example, oatmeal or rice. Drink water after training and eat after 1 hour.

When to go jogging is more a matter of personal preference. Personally, I prefer to run in the evening or even at night, but if they offer to run in the morning, I will not refuse. It is important to go in for sports and at what time is a matter of purely personal preference.

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