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The benefits of running
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Training of the cardiovascular system.
The heart trains, blood circulation improves, and consequently, the supply of oxygen to the organs; Running helps to fight depression.
After a good run (and if the run is very good, then already during it), the hormone of happiness is released in the body.
Running can relieve stress.
Running around the park, listening to the birds singing, or along the road, watching the cars passing by — the choice is extensive.
In any case, a good run can be compared to flying.
It literally "airs out the head", and for those who live in a megalopolis, it is simply necessary; Running has a beneficial effect on the immune system, the central nervous system; Running helps to harden, if you run in the fresh air; Running develops personal qualities, such as self control, purposefulness, willpower.
Physically trained people have higher self esteem;
Running gives a shake to the whole body — this is the best remedy for hypertension, shortness of breath, runny nose.
It also helps to keep yourself in good shape, improves blood circulation.
He has practically no contraindications (except for low blood pressure), even people with flat feet can run in the right shoes;
Running puts all muscle groups in shape: when running, not only the calves and thighs work, but also the abs, arms, and neck.
At the same time, the load on the whole body is quite soft.
In general, running, if combined with proper nutrition, is one of the best means of losing weight.
Every time when walking, the spine experiences loads when the feet touch the surface.
The greater the body weight, the greater and more dangerous these loads are.
When running, these loads increase many times, due to the so called "flight phase", when the body descends to the foot with acceleration.
In order to master the correct running technique and avoid dangerous loads on the spine and joints, it is necessary to minimize vertical fluctuations of the body.
It is impossible to allow" throwing " the body up and sharp blows on the running surface.
It is also very important to prevent the body from swinging from side to side.
This happens when the feet are placed incorrectly relative to each other.
With the correct running technique, the inner edges of the feet should be on the same line.
While running, the feet should not be placed "track to track", on the same line and, at the same time, should not be widely spaced from each other.
With the correct running technique, a small angle is allowed between the toes of the feet, so that the maximum force when pushing is assumed by the thumb.
An equally important component of the correct running technique is the competent setting of the feet when they touch the surface.
Of the three methods ("heel toe", "toe heel" and "whole foot"), the most rational and less traumatic for beginners is the distribution of the load on the entire foot at the same time.
At the same time, an important difference from walking is that with the correct running technique, a straight line drawn through the center of gravity of the body to the running surface will pass through the center of the foot, and not through the heel, as it happens when walking.
Yes, this method requires special training and skill, but the distribution of the load over the entire area of the foot is a good guarantee of unloading the joints.
The foot should be placed on the entire foot at once, moving from top to bottom, as they usually walk up the stairs.
At the moment of touching the ground, the foot should be strained.
Changing the foot position is recommended for advanced amateur runners, depending on the running surface, shoes, muscle and joint fatigue.
Changing the position of the foot is useful, for example, in cases when you feel fatigue of the ankle, foot or lower leg.
The most dangerous mistake of a novice runner and the most gross violation of the correct running technique, of course, is the so called "bumping into the exposed leg".
This happens when an inexperienced runner unbends his shin too early when moving his leg forward.
In this case, the weight of the entire body falls on the straight leg when the foot touches the running surface.
The knee joint takes the maximum impact, but since the runner's leg is rigidly straightened, the impact is transmitted to the hip joint, then to the spine and, as a hard final, the head also receives its own.
An experienced runner stretches the lower leg smoothly, along with bringing the leg forward.
The impact on the surface is softened by the bent leg and in this case the leg acts as a natural shock absorber, and not a stick stopper.
One step smoothly turns into another, and is not a series of blows on your own straight legs.
In order to run properly , you need to choose the length of the step.
If the step is too wide, the probability of "bumping into a straight leg" increases, too narrow, mincing step will not give sufficient muscle tone, and the feet will receive an extra load.
You need to choose the length of the step based on the smoothness of movements and the convenience of running.
One of the main components of the correct running technique is the immobility of the upper part of the trunk relative to the vertical axis.
This is what will protect you from injuries to the spine and joints.
It is important to monitor your posture.
In order to run properly, you do not need to bend the trunk neither forward nor backward.
Bending the torso forward will increase the probability of "bumping into the leg", a deviation back will lead to too high lifting of the hip and disrupt the smoothness of movements.
The arms should be bent at the elbows at an angle of 90 degrees, the hands should not be squeezed.
It must be remembered that freedom of movement provides relaxed rhythmic breathing and delays the onset of fatigue.
The correct posture is also important.
You should not, for example, lower your head low, this leads to a strong tilt of the trunk and makes it difficult to breathe.
It is not necessary, however, to throw your head back - this contributes to the protrusion of the abdomen.
It is best to look forward 10-15 meters.
Preparation for training.
You should clearly set yourself such a goal: to run.
Because this is not for a week, a month or until winter, you will have to run all year round, until the end of your life and in any weather.
Otherwise, you donot even have to start.
Analyze and evaluate your physical form.
If the doctor said that the load is contraindicated, then it is better not to take risks.
Buy a sports uniform.
Running shoes are a must.
Good sports shoes with soft soles will protect the joints from shock loads, and will also be a good psychological incentive.
You need to choose a place to run.
It is better if it is a park or a stadium.
Firstly, dog walking is prohibited in parks and stadiums.
Secondly, there are no cars there.
Thirdly, there are paths that you can run on in winter, because they are cleaned.
In addition, there is a little nature in the park, as well as ascents and descents, which will help diversify the training.
Choose a route, study it, to do this, walk it on foot and make sure that there is no danger lurking anywhere on the route.
It is recommended to run around a stadium with a special coating or in a park, forest, etc.
It is not recommended to run on asphalt - the coating is hard, there is a large load on the joints and spine.
But if there are no other options , then it is mandatory to run in special running shoes with air pillows in the heel and nose area.
Recommendations for training.
As a rule, the main mistake of beginners in running is too rapid a start.
You need to start training gradually and eventually bring the load to a certain maximum.
But even experienced runners need to remember: too intense loads do not heal, but, on the contrary, destroy the body, which becomes noticeable with age.
After all, the goal is not world records, but health and maintaining tone, so you need to jog.
This type of running is the safest for the joints.
The pace is slightly faster than the average step.
To determine more precisely, you will have to measure the pulse: it should be on average 100-110 beats/min, no more than 120.
At first, of course, it will be difficult, so you can periodically switch to walking, and after the pulse is restored, you can run again.
By practicing regularly, after 10-12 workouts, you can already keep your pulse at the level of 110-120 beats / min — this is what you should strive for.
In the question: "When and how much to run" at first you need to listen to the body and gradually walk from 10-15 minutes to 30 this is enough for a full run.
Warm up and hitch should take an average of 3-5 minutes.
If you combine jogging with strength exercises for problem areas, the total time will be about 1 hour.
Everyone chooses the running schedule for himself, but, in general, 2-3 times a week will be enough.
If you want to run more, you can afford to run every other day, but not more often: the muscles need time to recover.
Another nuance is what time to choose for running: morning or evening?
This issue is being discussed quite violently by running fans.
There is an opinion that running in the morning leads to heart attacks.
And it has its reasons: the body has not yet woken up, has not rested, and running is certainly a shake - up for the body.
So it's better to allow yourself to sleep off and wake up until the end, and then go for a run.
Warm up and hitch.
You should not go out on the street and immediately run away.
3-5 minutes should be given to a light warm up to develop the joints.
To do this, you need to do simple exercises like squats, calf stretches, etc. 2 times.
Perform swing movements with your hands and feet, rotational movements of the trunk.
Walk at a fast pace, so that the pulse becomes faster.
Take a few deep breaths through the nose with a full exhalation through the mouth.
It would be nice to stretch the warmed up muscles, especially the muscles of the legs and back.
The very process of jogging can be varied, for example, by periodic accelerations of 200 meters.
The last 50 m you need to gradually slow down the movement and be sure to walk for some time to regain your breath.
After that, perform exercises for stretching the muscles 3-5 times.
Useful tips.
While running, it is important to relax and not try to adjust to a certain rhythm of breathing.
On the contrary, the rhythm should come by itself, if it is not knocked down.
You can eat before a jog in an average of 30 minutes, only loosely — vegetables and fruits are best.
After a heavy meal , you will have to wait at least 1 hour.
After training, you can start eating almost immediately.
It is recommended to start running at a low pace, gradually increasing it (of course, if you do not run at speed - then you need to warm up very well before starting).
While running, you need to breathe through your nose.
If a person starts breathing through his mouth while running, it means that the body is overloaded – there is not enough oxygen.
To restore the water balance in the body after a jog, it is recommended to drink at least a cup of ordinary water at room temperature.
The benefits of running will only be with constant, systematic training, while the load must be periodically increased.
You will feel for yourself when you need to increase the load.
Pain when running: the main problems and their solution.
Knees.
Try to combine running and walking: 1-2-3 (up to 10) minutes running, 1-2 walking.
It is best to buy a watch with a signal for interval training.
Also check your running technique.
With a lot of weight, there is a tendency to put your legs wide (ideally, they are placed on the same line), this loads the knees laterally.
Periosteum, lower leg.
The most likely and not dangerous: the legs are too tense.
At the same time, the contact time with the ground increases (it should be extremely short) and — most importantly — the feet remain on their toes at the moment of vertical (this is an error).
It is necessary to land on the toe, very gently, and — through the heel elastically again on the toe (repulsion).
To get a feeling, you should run barefoot.
The main thing is not to bump into your foot.
To avoid this, at the time of setting the leg, you need to push the pelvis forward, so that the leg is not placed in front of the body, not under the center of gravity, but slightly behind.
The runner seems to fall forward all the time.
Also, many people move their legs with a pendulum movement, but it is necessary like the pedals of a bicycle, in a circle.
Moreover, this "wheel" should be slightly behind.
Like the pink panther in the cartoon runs.
To make it work, the body is vertical, the pelvis is pushed forward, the lumbar lordosis is tried to smooth out (make the lower back flat).
It is especially necessary to monitor this at the end of the workout, when fatigue appears.
Pain in the side.
Colic or contractions in the side is an acute temporary pain that is caused by a spasm of the diaphragm.
This happens when the diaphragm, a muscle located between the chest and abdomen, does not receive as much oxygen as it needs.
Pain in the right side is associated with an overflow of the liver with blood, and in the left side — the spleen, as well as with the weak development of the respiratory muscles, which does not provide proper expansion of the chest.
What to do?
Stop.
When pain pierces, it is necessary to stop doing everything, no matter what you do.
You need to relax to calm the cramped muscles.
Press in this place.
"Press three fingers on the area where the pain is strongest, and hold until it stops; or also massage the painful area with three fingers.
Often this is enough to let the pain go, " says David Balboa, a sports psychotherapist and co director of the Walking Center in New York.
Take a deep breath.
After starting to rub the diaphragm with a cramp, you need to inhale, then fold your lips with a tube and exhale the air for as long as possible.
Take another breath and exhale again.
Inhaling, followed by a deep exhalation, an internal massage of the compressed muscle is performed.
In a healthy person, tingling in the side while running indicates untrained.
In this case, you should simply replace running with brisk walking and gradually switch to running.
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Comments
0
# 4 Nastya 16.12.2015 16: 33 An excellent recommendation is to combine running and fast walking when your knees are sinking.
Although of course there are different cases and sometimes you canot do without advice from professionals
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+5
#3 Yulia 24.04.2015 18: 37 Excellent article answers to all the exciting questions about running.
I noted something for myself.
Guys, run is useful.
Over time, it becomes more endurance, tone is added and in general endorphin in the blood, which means a positive and for a long time
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+3
# 2 Botagoz 27.04.2014 09: 10 I have been running for a year, 13 kg of weight loss, it really helps to fight stress and so on, sport is life
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+1
#1 Inna 25.10.2013 17: 33 Dear!
We start tomorrow!
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