How to Run Properly: Rules for Beginners

How to run correctly

Running is the most accessible form of physical activity. Jogging does not require special equipment or a separate place like a gym. At first glance, no special knowledge is needed, because every person knows how to run since childhood. But before going out onto the track of a stadium or park, it is worth learning the basics of running technique in order to get the desired result and not harm your own health.

What are the benefits of running?

Running is a universal activity: it is suitable for people of any age and level of physical fitness, allows you to achieve various goals and has a positive effect on the entire body:

The main muscle groups of the body are involved in the work;
A significant amount of energy is expended, which contributes to weight loss;
Strengthens muscles;
Increases overall endurance;
Improves the functioning of the heart, blood vessels and respiratory system;
Digestion is activated;
Joint mobility is maintained.

Running slows down the aging process and prevents the development of many diseases, from atherosclerosis and diabetes to cancer and Alzheimer's disease. Jogging helps relieve stress, improves mood and increases self-esteem. But all these benefits are available only to those who know how to run correctly.

There is nothing complicated in the rules of running for beginners. The main thing is to listen carefully to your own feelings, because each organism is individual and reacts to the load in its own way. Do not immediately set too serious goals: training should bring pleasure. You will very soon want to give up excessive loads, more like torture, with constant overcoming of yourself.

Tips for Beginners

There are several tips on how to run correctly for beginners:

The first runs should not be long;
During training, at first you can alternate running and walking in equal proportions;
The optimal schedule for beginners is running 3 times a week;
For the first time, 30 minutes of alternating running and walking is enough; gradually the load should be increased, but not more than 10% per week;
From the third week, you can introduce interval running, for example, acceleration for 30 seconds, followed by a minute of easy jogging. https://gracify.co.uk/best-yoga-mat-size/

At first, run for a short time.

In addition to running, it is worth paying attention to training aimed at improving overall physical fitness. They will be a good prevention of injuries and will help increase endurance. https://gracify.co.uk/best-yoga-mat-thickness/
The simplest exercises will do: lunges, squats, etc.

How to Start and End a Run

When running, not only the legs are involved, but also the muscles and joints of the rest of the body. If the muscle tissue is not warmed up, fatigue will set in faster during running, and there will also be a risk of getting a microtrauma.

Before the start, it is necessary to do a dynamic joint warm-up: circular rotations of the head, arms, lunges with alternating legs. Exercises are performed without pauses, smoothly, without sudden movements. In the morning, it is necessary to warm up more thoroughly and a little longer than in the evening: ligaments and muscles must be prepared for work.

After finishing a run, you cannot stop or sit down immediately. It is best to walk at a brisk pace for another 2-3 minutes to normalize your breathing and heart rate, and then do some exercises to stretch your muscles, tendons, and joints. You can drink immediately after running, but not soda, and eat after an hour.

Will running be beneficial?

The neck is level with the back, there is no need to raise or lower the head. The easiest way is to look at the horizon or at the road 20-30 m ahead, lowering not the head, but the eyes;
Shoulders should be straightened, chest open. You can't slouch, raise your shoulders, as this increases energy expenditure.

The correct breathing technique is very important. It is necessary to breathe with the lower part of the abdomen, but when accelerating, the body itself switches to shallow breathing. In this case, you need to breathe with both your mouth and nose.