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- FIL2023MANIA
- January 5, 2021
- Health & Fitness Lifestyle
When talking about running, one should always remember that, as in other sports, this industry also has a wide range of options that suits the taste and physical abilities of each of us. Beginner runners are faced with the dilemma between choosing a running route in the fresh air and running at home. The more experienced amateurs who want to level up and challenge themselves, choose harder and longer routes and participate in marathons, triathlons and similar competitions designed for the general public. The professionals among us already know all the tips and carry them out as part of their daily routine as runners.
Whether you started running just a week ago or you have years of experience, running as a physical exercise affects the body and its function broadly, and as with any other activity, our running habits are important. For running habits that lead to strengthening the body and preventing damage, we call proper running.
Watch out for the round!
As with any type of training, there are many factors in the running industry that affect the quality of training and enjoyment of it. When thinking about high-level running training, think about improving lung endurance, strengthening muscles, fast metabolism and maintaining a healthy lifestyle. Few of us bother to take an interest in the damage that can be caused as a result of running training performed incorrectly. The latter fact is quite surprising, because we are, for the most part, aware of the damages and dangers that can be caused by a punch without a tooth protector, lifting weights without back support and even diving too fast.
Run Forest, Run!
Running is perceived by many as a relaxed and not dangerous sport, precisely because of the lack of need to purchase special equipment. After all, all you need are feet and shoes, right? But even here, it is worth stopping and taking into account the factors that can impair our enjoyment of running and even – harm us physically. To get the most out of it, you should pay attention to the small details that make the difference between a proper run and one that can cause us physical harm.
Do not stretch – Contrary to popular belief, it is mandatory to start stretching exercises before running, professionals tend to claim the complete opposite. Static exercises (in a stationary and relaxed state and before any physical exertion) performed before training, the experts claim, will impair the quality of training and may even be harmful. This is due to overexertion of the muscles as a result of stretching without heating, which in turn will lead to tight muscles (which are exactly the opposite of what we intended to achieve). In addition, our running pace will slow down significantly, which will detract from the quality of training.
- Pay attention to the pace – the running speed is the result of a step length doubled by the frequency of the steps. Many try (and not always consciously) to prolong the step itself, which reduces the frequency of steps. The number of steps that is considered optimal is about 55 meters per minute. It is easiest to count the number of steps in 15 seconds and multiply by four. If the result obtained is lower than 55, try to focus and increase steps up to the desired frequency. The importance of proper running pace is reflected in instilling proper running habits and more effective training results.
- Pleasant landing – Proper running starts from the first step and correct steps are performed by landing the foot pad on the ground. If while running your heel pads hit the ground, the body position is incorrect, or in other words – the thighs are located behind the feet. Heel landings are usually associated with a slow pace and in order to become more efficient and prevent bodily injuries, it is advisable to strive to get rid of these bad habits as soon as possible. Professional trainers encourage running barefoot, or, alternatively, in occasional thin shoes, because there is nothing like the pain of landing the heel on the ground to understand the damage of that obscene leg and get rid of it.
- Movement mobility – If the range of motion in the lower body is less than perfect, you are exposed to possible damage from running. In this case, it is advisable to increase the flexibility of the body by practicing for muscle extension. Maximum flexibility and range of motion will allow you to increase pace and challenge yourself gradually over time.
- First of all, relax! – Proper running happens when we get used to combining fast running and a relaxed body. Many trainers claim that this is one of the most difficult habits to learn at all levels, whether it is amateurs or professional runners. A tight body will lead to busy muscles, hence the short cut to incorrect movements that can lead to actual damage. To get used to a leisurely run, you should hold your elbows at an angle of ninety degrees while running, lift and lower your shoulders once a mile and exercise occasionally with your hands on your head.
- The one that goes up or the one that goes down? – When running up a hill keep your torso upright, look forward to the road, shoulders straight and avoid leaning forward or bending. The same rules apply to running downhill, pay attention to straighten the nose and toes (do not lean back with the upper body).
The routine after the run
Good training never ends at the end of the track. What you do when you reach the end is just as important as the run itself. One of the important principles of proper running is to adhere to the relaxation process:
- This is the time for the stretching exercises you stopped performing before the run. Now, these exercises will help prevent busy muscles the next day.
- Drinking water to return fluids to the body is not only recommended, in our weather it is really critical. Electrolyte-fortified water is a good idea, but even plain water will do the job.
- Eating is also an important part of the end-of-workout routine. An energy snack, a light or dairy meal and also a vegetable salad, will renew energies without giving a feeling of heaviness.
Remember that the post-workout relaxation process is an integral part of the workout itself and is considered one of the key rules when it comes to proper running and proper work process.
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