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How to run? - Basics and technique of running

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To run did not become a waste of time and effort, and brought positive, effective results, you should know how to run correctly

Running belongs to the category of the least expensive and complex methods of dealing with overweight. Today, it is chosen by many women and men who are faced with the desire to lose weight if they do not want to spend significant financial resources on fitness clubs. But so that running does not become a waste of time and energy, but brings positive, effective results, you should know how to run correctly to lose weight, as well as adhere to certain techniques and rules of different types of running.

To lose extra pounds, you should be accompanied by a balanced nutrition jogging workout

Running as a means to combat obesity: general rules

Choosing running sports training as a way to lose weight, everyone should be familiar with the basic rules of this type of physical activity. To extra kilos began to melt in the first month of classes, you should adhere to:

  • the regularity of running workouts;
  • the choice of the optimal variant of running, suitable for the level of person’s training;
  • periodic load increase;
  • choosing the right clothes and shoes for training.

In order to lose extra kilos, you should accompany running exercises with a balanced diet: refuse sweets, floury, fatty; give preference to fruits, vegetables, fish, etc. It is important to start eating less salt. Because it will prevent the removal of excess water from the body.

Tip!If you are new to this business, it is best to start jogging during the warm period (spring, summer, autumn). This will allow not yet adapted body to avoid colds. If cross-country workouts are performed in the winter on the street, it is advisable to immediately go to physical activity, literally from the threshold, and continue them until they enter the housing. This will reduce the risk of hypothermia.

Jogging, like any other sport, you need to do regularly

How, where and when to run to lose weight?

For weight loss, you can use different types of running, among which the most common are:

  • for long distances;
  • for short distances;
  • jogging;
  • interval

When losing weight, you need to do it systematically. You should run no less than two or three times a week. If possible, and depending on the chosen type of running, the number of runs can be increased.

It is best to run in the morning or in the evening. It is necessary to focus on the biorhythms of the body, so as not to put it in conditions of stress.

Regarding the terrain, the most suitable place for jogging will be a park, unpaved paths, a stadium, if there is one in the near availability, etc.

Tip! If possible, run on asphalt should be avoided, because running on such a coating harms the spine.

An important indicator is the clothes chosen for training. If you run in an uncomfortable attire, you can easily negate its effectiveness.

It is best to run in the morning or in the evening. Should be guided by the biorhythms of the body, so as not to put it in stress

The principle is as follows: clothing should help intense sweating. During this, the body gets rid of toxins, excess fluid, elements of recycled substances, etc. Therefore, to achieve high results, a suit for running to lose weight must be windproof and elastic.

You should start to run for weight loss with the maximum volume of loads for the body, gradually increasing them as a person adapts. If this is a long-distance run, you can start training from 1 km and gradually increase to 3 km. If the interval is running, start from 15-20 minutes, increasing by 5 five minutes every week, and so on.

We grow thin by means of run on long distances

Long-distance running is one of the most popular types of running. It is also used for non-professional training, including as a way to combat obesity. But at the same time it is important to know how to run correctly, because the effectiveness depends on the precise execution of the technique of running (video).

Long-distance running is one of the most popular types of running.

In the conditions of non-professional sports trainings, jogging at a distance of about one to three kilometers is most often used, depending on endurance and body preparation. Also, an alternative to this appears without a distance not in size, but in time - about 45-60 minutes.

In the technique of long-distance running, an important role is played by the following indicators:

  • correct foot setting;
  • body position;
  • arm movements;
  • breathing technique.

Feet should be put like this: first - on the front parts and on their outer sides, and then smoothly roll over the entire surface of the feet. The setting of the feet on the heels is not recommended. This will reduce the effectiveness of running, as the force of repulsion from the floor will be very low.

Leg, which acts as a jog, should absolutely straighten. Thigh swinging legs must be carried forward. This will enhance the next push.

Head in the process of running should keep exactly. Watch must be in the distance, forward. The body should be held vertically, tilting slightly forward.

Hands in long-distance running should work intensively. When moving along the distance, the elbow should be pushed back and out. The brush must be turned inward, bringing it closer to the middle of the body.

If the hands work as intensively as possible, the frequency of the runner’s steps increases. In the complex, this allows you to increase the speed of running.

Hands in long-distance running must work intensively.

Breathing should be frequent, because with this type of running a large amount of oxygen is required by the body.

Tip! It is recommended to harmonize the rhythm of breathing with the rhythm of the steps. This will avoid the lack of air at the finish.

Short distance running: rules for one-hundred meters

Running 100 meters is one of the varieties of short-distance running. To understand how to run 100 m correctly, you need to clearly know what sprint distance it consists of, since each of its sections is answered by a certain running technique and rules.

100 meters running consists of:

  • start;
  • starting acceleration;
  • direct running along the course;
  • finish line

Consider the technique of running correctly at each of the indicated stages.

Running along the course must be done on the toes. Heels should not touch the floor. This will help keep speed, push off well from the ground.

It is recommended to start running only from a low start position. There are clear rules for its implementation. To begin with, you should sit down, resting your hands on the floor. The position of the brushes is important for further repulsion. Fingers should be slightly bent - there will be no complete contact between the palms. Thumbs need to be turned inward, and the rest to direct outwards.

After this, it is necessary to lift the body. The back should be rounded without straining. Leg, which is stronger, should be bent at the knee, pushed forward. It should fall on the knee of the leg that was left behind.

In this starting position, it is the arms that serve as a support - all body weight falls on them. In the elbows of the arm must be straightened, but leave them as free as possible, unstressed.

The position of the head should create the appearance that it is an extension of the body line. You need to look ahead, about a meter away from the starting line.

Starting, you need to move the center of gravity forward, raise the pelvis to the level of the shoulders. At the whistle, you need to push as hard as possible and immediately start working intensively with your hands. While running, arms must be bent in elbows.

Starting acceleration is the next 25-30 m. At this stage, speed is gained. To this end, it is necessary to increase the length, frequency of the step. During acceleration, the body should be tilted forward, gradually straightening further, as it gains speed.

The finish should be smooth - the speed is by no means drastically reduced.

Running along the course must be done on the toes. Heels should not touch the floor. This will help maintain speed, push off well from the ground.

The finish should be smooth - the speed is by no means drastically reduced. Moving along the path, the runner can run some more distance, gradually slowing down and stopping.

Tip! It is recommended at the start to learn to put the legs so that the impact during the push is not felt in the foot. If you follow this basic rule of setting legs, you can significantly reduce the risk of injury.

How to burn extra pounds with jogging?

Today jogging technique is used for sports training by many people, including as a way to lose weight. Therefore, to know how to jog correctly is very important to achieve the desired result.

Jogging or jogging refers to a type of running in which the speed of a runner is slightly different from the speed of a pedestrian. Often jogging done at a speed of seven to nine kilometers per hour. About seven minutes is spent on overcoming one kilometer.

Jogging or jogging refers to a type of running where the speed of a runner is slightly different from the speed of a pedestrian.

The technique of this run is simple. Proper compliance can significantly reduce the load on the joints. To control the proper execution of jogging have the following values:

  • position and movement of body parts;
  • breath;
  • pulse.

During the repulsion in the race should be used, not only the heel or toe, and completely the entire foot. The repulsive leg is straightened in the knee.

This type of running involves small steps. While moving, the body should be straightened, slightly tilting it forward. At the same time, arms in elbows should be bent at right angles. The movement of the arms must be performed in time with the movements of the body.

An important aspect in the technique of jogging is breathing. It should be smooth, nasal, without breath. Her appearance is the first signal that the technique of correct running is broken, and the speed must be reduced.

An important aspect in the technique of jogging is breathing. It should be smooth, nasal, without breath

When performing jogging is also recommended to carefully monitor the pulse. If it exceeds 180 beats per minute, this is another indicator of improper jogging and exceeding the recommended pace of running.

Tip! If you use jogging as a way to lose weight, follow the regularity of their workouts. This is the main key to success. The ideal option is daily jogging. But their minimum number should not be less than three times a week.

Interval running: principles and rules

This is a fairly common type of running, which is used as a method of sports training and weight loss. Its key principle is the periodic alternation of walking and running. This helps to relax after maximum stress, restore body resources, and again begin to work. The technique of running for weight loss is also simple, but it has clear instructions on how to run correctly.

The optimal variant of interval running is the alternation:

  • 100 m - walking;
  • 100 m - sprint;
  • 100 m - jogging.

The load is added gradually. Training starts with walking for 15 minutes. Then go to the run. There is no abrupt stop after the sprint - the load continues in the form of light jogging.

Interval training is a periodic alternation of walking and running

Such alternation of stages can be considered correct in the technique of interval running: one lap of walking - one circle of sprint - one circle of jogging - two circles of sprint - one circle of jogging - one circle of walking. After completing such a cycle, it can be repeated. The number of completed cycles of interval running depends on the place of training, the size of the distance.

With interval running, significantly more calories are burned than with even running. At the stage of acceleration, the energy consumption increases twice. During the sprint, the greatest energy returns are made. At this stage, the greatest amount of fat is split.

At the stage of slowing down and reducing the load, energy consumption does not stop. After such a run, the body continues to burn calories for another six hours.

The optimal frequency of training with the help of interval running - 2-3 times a week. On other days, you can use a uniform run.

Tip!Since interval running due to fluctuations in physical activity leads to significant loads on the cardiovascular system, people with any disease in this area or at risk are encouraged to consult with a cardiologist before choosing this method of training.

The optimal frequency of training with the help of interval running - 2-3 times a week. On other days, you can use a uniform run.

Running is an effective way to get rid of excess weight in a relatively short time. There is a variety of choices among the types of running. In order for each of them to achieve the desired results, you must first follow the key rules and techniques of running.

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