Almost everyone planned to start running, and some even kept their word and started. It's great, but people often think of running as a simple job: getting up and running, what else do you need? Often this approach leads to health problems or disgust with the sport. In the article we will analyze the main points, the knowledge of which is necessary for running.
Preparation
If you run in the morning, be sure to have breakfast at least half an hour before jogging (breakfast should be light). It is not recommended to run on an empty stomach or with a full stomach immediately after a meal. If you run after lunch, it should take at least an hour and a half after the last meal.
It is necessary to warm up before running. Pull the muscles, warm up. This is especially true for morning jogging, when your body has not yet had time to come to a physical tone. And, of course, before jogging you need to buy comfortable sportswear and shoes, as well as think about where you will run and when.
Avoid injury-prone places, such as forest paths, which are full of sticks and rocks. Also, if possible, refrain from running on the asphalt, as it increases the load on the spine and joints, and if the technique is wrong, running on the asphalt can even lead to injuries.
It is best to go to the stadium: firstly, a comfortable surface, and secondly, it is more convenient to control the distance you ran.
Technique
Running stops are put from heel to toe. Avoid running with straight legs, as this can result in knee injuries. Legs should bend all the time. You can see the approximate running technique in the picture below:
It is not difficult to understand the essence of the technique. In principle, you are probably well acquainted with it, because everyone had to run in life. Therefore, this information is better to perceive as an addition.
Breathing
During the run, you should breathe your nose. If you feel pain in your side, slow down, moderately squeeze the sore spot, take a deep breath and take a slow exhalation. It is advisable to exhale while running when the left foot comes into contact with the ground. Try to breathe evenly.
Drinking
Drinking while running is possible and even necessary, because running (especially if you run a lot or in hot weather) is accompanied by the removal of large amounts of moisture from the body. But you need to know the measure.
Train yourself to do 1-2 small throats every 5-6 minutes of running. Remember, you shouldn't dehydrate your body and drink too much water.
If you run a little (up to 5 km and in normal conditions), the problem with water is not so urgent. It's okay if you run first and drink after the finish line.
Painful sensations while running
Painful feelings can be either a normal consequence of muscle strain or a result of injury. You need to learn to distinguish between natural pain and unnatural pain caused by injuries.
If the pain appears abruptly - you ran and here you have sharply "pulled", it is probably an injury, and it is better to see a doctor.
Painful feelings do not appear immediately and eventually passes. You cannot get rid of it instantly, you can only reduce the degree of soreness or speed up the process of muscle recovery:
1. Visit the sauna, sauna or at least take a hot bath or shower.
2. Eat plenty of protein food.
3. Massage your feet (e.g. feet massage can be done by yourself).
4. Do not run more than you can. Know the measure and do not torture yourself.
If you feel severe and severe pain, which has not passed for several days, seek medical help.
After running
Don't sit down after you've finished running. You don't want to stop abruptly either: you'd better run a little more, gradually slowing down. A sudden stop after running will increase the pain.
After running, as mentioned above, it is necessary to restore the water balance and it is desirable to eat. Carbohydrates are needed to replenish energy, and proteins are needed for muscle regeneration and growth.
Aim for a healthy lifestyle!