Running sports done
correctly and regularly can be a sport that generates the most calorie burning,
not to mention the cheap and easy to go anywhere. However, there are a number
of things you need to know about getting started, ran, as well as some other important
tips.
Although referred to as
the most accessible sports, but ran anyway need special tricks and techniques
so that the benefits can be had run to its full potential and minimize the risk
of injury. Sometimes, the emergence of a sense of weary redundant after
performing sports running is not caused by the intensity of the run that
exceeds its capacity, but because the technique ran a less precise or
preparation.
Then what are the
factors that need to be observed in order for the sport to become a beneficial
activity run at the same time fun?
• Preparation: shoes,
clothes, and heating
Prepare an ideal physical condition and supporting
equipment before running. Among these are:
• Eating before
exercise
About 1 hour before the start of the sport of
running, it is recommended the consumption of foods or drinks containing
carbohydrates, such as this is important especially if You run over a distance
of 6 km, but if it is not short and ran away, taking food or soft drinks are
enough to give energy.
• Warm-up
To reduce the risk of injury, the warm-up for at
least five minutes by walk light, on-site roads, or up and down stairs.
• Wear sneakers
You can start running in residential areas, skirting
the grounds, or on the treadmill. As a rookie, ran for 5-10 minutes would be an
appropriate duration target to achieve. Don't forget to wear comfortable shoes
and a good fit with exercise run, as well as according to the size of the feet.
• Wear sports clothes
Wear comfortable sportswear. For women, it could use
a special bra for you don't have to buy underwear sport specifically. Short or
long sports trousers and shirts that aren't too big or not too tight can be a
convenient option.
Good preparation will minimize the risk of injury
and make You more physically ready to run.
• Running Technique:
combine a run and Walk
Find a running posture that is not contrived.
Initially, it is natural if it still feels stiff, but after the more familiar,
the body will adjust naturally. The character and customs of each person's body
are different, so it's better to find your own style.
• Start by walking
If you are not active and want to start exercising
again, walking can be the beginning of the right. After walking for 30 minutes without
the constraints, you can try replacing the drive with run slowly, then
gradually add the speed up to feel comfortable.
• Starting from the
distance and short duration
As a beginner, avoid running too far or for too long
because of the risk of causing to start with short duration and distance then
stopped. Breathless after running could be a sign that you are running.
• Running with the
correct position
Skew the body slightly forward with the hand frozen
forms a corner. When did the sport of running, better the tip of the foot or
toes than resting on a heel?
• Reduce the pressure
Avoid jumping to relieve pressure on your joints and
knees.
• Focus your body
weight
Relax your upper body because of the rigid body thus
making You run slower. Body weight is concentrated in the central part.
• Breathe properly
Breathe with a good technique. Breathe the air
through the nose, fill the spaces in the lungs, then release through the mouth
slightly open. A breath of mouth at risk of causing a variety of dust or
foreign objects get into the respiratory tract.
Olympic runner novice
runners suggested that taking a break to walk 5-10 seconds of every minute.
According to him, walk on the sidelines running can become a good
cross-training. Increasing exercise often do run, the muscles and joints
strengthened, then the ratio of walking and running can be vanishingly rare.
If done regularly,
within six months, you may have been able to run long distances. A combination
of running and walking can also help prevent fatigue and injury, as well as
making You more relaxed doing sports.
While in a sport of
technique run to another, it is advised to run for 15 seconds and walking for
45 seconds repeated up to 30 minutes. After you get used to running, you will
gradually reduce the time walking and increase the duration of the run.
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