subject: The Four Most Popular Summer Sports (running) [print this page] Running is one of the most energy-intensive occupations and is especially good for training the muscles of the legs. This is a great cardio. If you persevere and begin to run over long distances, you will be able to reach the "runner's inspiration," the state of the psychological lift that makes runners roam the sidewalks again and again.
Unfortunately, this "borozdenie sidewalks" did not spare the joints, causing many injuries from an ankle injury and abdominal pain to tendonitis and fractures. But do not be afraid of? a pair of good shoes for running significantly reduce the risk of such troubles. These shoes should provide good support bending of the foot and heel, heel pad area must have a minimum thickness of 25 mm. To soften the blow of the foot on the asphalt / soil. The strength of this impact can be three times your weight and have negative consequences for the back and legs, so this pad is a must. Find a good sports shop or department store, where a qualified salesperson will help you choose suitable footwear.
Clothes should not hamper the movements. Cotton shorts with special inserts on the sides and the shirt is ideal for hot weather. Do not even think to run without socks? they prevent blisters and the deposition of sweat and dirt on the shoe.
Once you've got running shoes and clothing, you can hit the road. Just do not force exercise at first, especially if you are overweight. Start with a walk, not run during the first weeks, especially when you are not trained. Try to engage in walking 15 minutes a day, gradually increasing the step until GROW pace to the limits of his comfort level, but not going over the brink when it becomes difficult to maintain a conversation.
Per month you can increase your walking speed to the degree of slow jogging. But even then, alternate walking with running, until you burn running through the entire distance. With the increasing self-confidence begins to run farther and faster. Bring a result of up to 6.5 miles a day.
It is better to run on soft surfaces? it's physiological. The strip of grass beside the sidewalk, pathway in the park or asphalt? it all fits. However, avoid the hardened surfaces such as sidewalks because they do not absorb the shock of impact.
Technique is important too. Here are some tips to help you find your step:
Keep your back straight. You run the risk of stretch it, if you lean forward.
The step length should be approximately equal to your height. Run relaxed, too great a distance between steps increases the risk of sprains and injuries.
Foot should touch the ground and at the center of gravity transported closer to the heel, let it be either full foot or in the form of re-rolling from heel to toe, and the heel should not go beyond the knee.
Do not land on mysochki. It is unnatural for the foot and can lead to injury.
Do not apply extra effort, but do not relax your foot when you touch the ground. Let it be natural, the body should not shake.
Completely relax your neck and arms. Stress-free housing will run as efficiently as possible.
Keep your arms bent and do not let them perekreschivatsya front of you. Relax your wrists and hands while retaining the recommended position, the thumbs up.
Once you've got running shoes and clothing, you can hit the road. Just do not force exercise at first, especially if you are overweight. Start with a walk, not run during the first weeks, especially when you are not trained. Try to engage in walking 15 minutes a day, gradually increasing the step until GROW pace to the limits of his comfort level, but not going over the brink when it becomes difficult to maintain a conversation.
