https://pixabay.com/images/id-1705716/
What is the use of running? And useful?
Today it is no secret that the benefits of running for health is simply enormous. This is a natural everyday load that allows you to stay in good shape and good mood. Runners are not afraid of stress and depression.
During Jogging, which is now commonly called Jogging at speeds up to 10 km / h, there is a release of “happiness hormones”into the blood. Scientists call this condition “the runner” and is associated not only with hormonal activity, but with a special type of breathing, which is practiced by athletes.
The health effect of running is difficult to overestimate, because regular classes help to strengthen the heart muscle, preserve the elasticity of blood vessels, saturate tissues with oxygen, increase lung volume, cleanse the bronchi, improve immunity, remove toxins, normalize the nervous system. Thanks to running, you can avoid such dangerous diseases of the cardiovascular system as hypertension, atherosclerosis, heart attack and stroke. Running leads to the form of all muscle groups: when running work not only the calves and hips, but also the press, arms, neck. Under this burden on all body quite soft.
When is it preferable to run?
The benefits of early running for women and men who consider themselves “larks” are much higher than for “owls”, because it helps them to balance biorhythms and to spend time between waking up and work. The air in the morning has not yet had time to be saturated with exhaust fumes and road dust, which settle in the lungs, interfere with normal breathing.
Evening Jogging is chosen mainly by those who are hard to get up an hour before the alarm clock and go for a run, as well as preferring a Cup of tea a hearty Breakfast. It should be noted that if you run in the evenings, then upon returning home to eat and do not want the appetite will evaporate as if by magic. The extra calories gained during the day along with cookies, snacks and other snacks are also well burned thanks to the evening run.
What clothes and shoes to choose for running?
Shoes one of the main parts of equipment. Its main function is to soften the impact when the foot comes into contact with the surface. This function will perfectly take on such a well-known and popular shoes like sneakers. It is also important to pay attention to how the shoes will stick to a hard surface: with good grip, the risk of injury is minimal.
The soft and thin sole is designed for training the foot at a distance of less than 5 km, the line of depreciation, for running on asphalt and stabilization for those who have a “blockage” of the foot at more than 15%. If you have a leg injury or any predisposition to them, then it is also necessary to inform the consultant that he offered you a suitable orthopedic shoes or insoles of the same purpose.
When choosing clothes for running important material from which things are made. One such material is dri-fit, a high-tech fabric that takes moisture out.
In winter, I advise you to run in clothes with reflective elements in the dark and waterproof shoes. In addition, it should be borne in mind the heat factor and layering. The top layer of clothing should not pass air, the middle layer-moisture. And the bottom one should be made of natural fabric.
What are the contraindications for running?
Refrain from running if you are concerned about any diseases, including colds. Running is strictly contraindicated in cases of recent spinal injuries.
It may seem strange, but doctors do not advise people to run, suffering from flat feet, which is recommended to engage in walking in special medical sneakers with microporous orthopedic insole.
How to run properly?
Following the correct running technique is especially important for overweight people. But even if the purpose of training is not to lose weight, you need to develop the right technique to facilitate the training process, to avoid unnecessary muscle tension, which can sometimes lead to small sprains and microtrauma.
The right Jogging step starts with brushes, then it comes in the arms, torso, hips and then feet. The brush should be lightly gripping into fists, a little straining of the wrist to lock them in one position. Hands are symmetrical, the angle at the elbow 90 degrees, shoulders while running should not shake.
The housing need only be slightly tilted forward and to avoid wavering from side to side. The point of contact of the foot with the treadmill should be in line with the head and hips. While running, it is important to maintain correct posture and an even position of the trunk.
Do not try to increase the length of the running step it will not bring you any practical benefit. Step should be natural. While running, try not to jump, move gently and smoothly. Your eyes should be fixed on the horizon this is the best way to control the correct posture during the class.
The primary and leading in the race is the footwork, the analysis of which is accepted to begin from the moment of setting foot on the ground. The most rational is the setting of the foot from the front of the outer arch of the foot, followed by rolling to the whole foot.
Running start at a slow pace a little faster than normal walk. At the same time your body should be as relaxed as possible. You can breathe through your mouth and nose.
Finish every run with a hitch. Hitch the same warm-up, only on the contrary. It can be stretching exercises, slow running, walking, hanging on the bar, gymnastics. The main thing is that after a hitch you feel your body light, and stiffness in the muscles passed. Well after a hitch to lie on the floor to calm the blood flow.
Try to run only in good condition of body and spirit. If you feel unwell, it is better to skip a run.
Do I need to drink any supplements while running?
Everyone knows that it is necessary to provide your body with a balanced diet, try to include fruits, vegetables, nuts, dried fruits in the diet more often. But in practice, unfortunately, this is not always possible. And even those runners who follow their menus sometimes suffer from nutrient deficiencies, and in many cases, experiencing discomfort, do not even realize it. Food additives can help in such situations.
Some of them are designed to meet the normal needs of the body, others to improve some aspects of performance. Here are the supplements that may affect your health and recovery after running (just before taking be sure to consult with your doctor):
– multivitamins;
– calcium;
– magnesium;
- fish oil (omega-3);
– Q10;
- b vitamins;
- L-carnitine;
– amino acid.