Author:
Robert Simon
Date Of Creation:
21 June 2021
Update Date:
1 July 2024
Content
- Instead, start your muscles with weight lifts, leg kicks, sagging, and other similar exercises that stretch your muscles and get them on the reel. Save the calming exercises after run.
- Remember to keep both your head and neck relaxed. If you force those parts, your spine and entire body will be affected, making you tired soon.
- Never mind breathing through your mouth or nose. Many runners find that breathing through the mouth takes in more oxygen, while others find that breathing through the nose and out through the mouth is most effective. Try and choose the one that works for you.
- If you run as much as you can, you will be able to simply talk with your running partner without any shortness of breath. If you can't do that, you're running too fast or too far.
Correct arm movement. Keep your elbows bent 90 degrees, close to your body. If traveling long distances, keep an angle of 110 degrees (except when going uphill). Hit the front and rear arms in the opposite side of the running leg, this pose provides momentum and avoids body twisting while running.
- Don't clench your hands. This will only cost you energy and palm sweat. Imagine you are holding something very fragile and if you clench your hand it will break.
- Do not hit your hands in front of your abdomen, this will cause a twisting movement, which can cause cramps.
- Exercise well. If you can't run for 8 minutes, don't push yourself. Exercise takes time. The great thing is that you get to put on your shoes and practice running. Just set a goal to improve little by little each day.
- However, do not put too much emphasis on your movement control. Nature is better. Don't try to force yourself into one position, as it will make you tighten your whole body.
Relax and relax muscles. Before you finish your training session, slowly move on to walking, and the whole process is about 5 minutes. This step helps return your circulation and breathing to normal after running, reducing the intensity of the heart's activity.- Now It's time to stretch. Focus on the lower legs, glutes, and hind thighs as these are the hardest working parts. Muscle stretching after When running is paramount, because during running, muscles tend to strain. Stretching helps muscles relax and return to normal for the next day.
Starting up. If you have run a lap, take another walk and then run again. Your mind and body are calming down to prepare for the sprint.
- As mentioned above, don't stretch immediately, but let it go after running. Warm up the key muscles and legs, but do not stretch but do lags and weight lifting exercises.
Run faster by doing full body exercise. There are two ways to run faster: use the shaft and the arm. You can use your full body to your advantage when it comes to a faster lap.- You will find that leaning a bit forward will help you run faster to balance your body weight. This is effective on a slope, but can lead to injury. You can take this advice but consider your own terms.
- To help the axis of your body tilt forward, use your arms to create momentum. Keep your arms hitting straight forward, in the opposite direction of the running leg. Do not hold your arms or lift your shoulders.
Slacken. After sprinting, slow down and walk. This step is to bring the oxygen level back to normal, preparing for the next sprint.
- If it hurts, stop. Your body is resisting it not to keep running even if you want to. Better to know to stop at the right time to stay healthy in the future than to try too hard will become a dead
Relax and relax muscles. Gently stretch your muscles after sprinting to avoid cramps and leg pain. You can repeat warm-ups, but with a softer level, with stretches.
- Take a short walk off the track or walk on the treadmill for about 1 minute. Your heart will have to work hard to make your body accelerate and even slowing down, so letting it decrease the beat from 140 to 60 is as difficult as increasing the beat from 60 to 140. We run to stay healthy, so let's do it right.
Starting up. Run at a leisurely pace for 10 minutes and faster for 5 minutes. Then do warm-up exercises (knee lifts, heels touching buttocks, rope skipping). These exercises will help you circulate well without wasting energy too soon. Warm-up like this helps you get ready and your heart rate starts to increase.
- Exercise the central muscle area. Whether you're sprinting or long-distance, the importance of warm-up for these muscle groups is the same.
Speed control. At the start of a long run, you are usually ready and eager to hit the road. You shoot like a arrow ... and then lose strength quickly. Instead of running at full strength (like when sprinting), you should control your speed so that you can run steadily, helping you stay on the track for longer.
- You know how your strength is. During the training process, if you find yourself slowly improving your fitness and skills, then you are practicing the right way. Each person sets their own expectations and progresses differently. Ideally you should set a goal and aim for it.
Don't give up even though you're tired. When you feel tired, try to focus on another goal, like a half mile run, or reward yourself after you do it.
- For runners, it's 10 minutes of running. If you measure your goals with time, try measuring the distance traveled during that time period and targeting a specific time.
Cool. At the end of the run, slow down and walk. Your heart rate should be as low as resting after stopping the step completely. If you suddenly stop like being stabbed into a wall, your heart and muscles will fall into a state of alarm, conflict. This is the type of movement that leads to injury. Don't repeat this routine when you exercise. If you run for 30 minutes, then run for exactly 30 minutes and walk for a relaxing walk.- And on the next run, aim to run longer or faster.
Exercise if your goal is to lose weight. To be frank, running doesn't give your body three laps of dreams. It's true that running helps to lose weight, burn fat - but unfortunately it burns muscles. If you just run, it will look like a "local fat accumulation".
- You don't need to be over-exercising and sometimes you don't need the gym. Just doing a core exercise like a plank will help tone your upper body. Maintain your workout schedule 2-3 times a week, your muscles need to recover from the running tension and new muscle fibers need to be built.
Learn how to run. When starting to run, it's important not to get discouraged early. If you find it too difficult or unhappy, you will soon give up. If you choose to run in the gym, choose a gym that is comfortable and has good equipment.- If running outdoors, consider terrain, landscape, and level. You run on dirt, gravel, or asphalt. Is the view beautiful enough for you to relax? Is it flat terrain or does it go up and down hills?
Fit. You need good shoes to run. If your budget doesn't allow you to buy an expensive pair, technically don't worry. You do not need expensive shoes to run. And women need to wear sports bra. CoolMax or Dri-Fit are two brands that use synthetic fabrics that absorb well (sweat) if you care about that, otherwise you can run with clothes that make you most comfortable.
Join the club. If there is a jogging club, triathlon, or marathon near you, join. Being with like-minded people will get you more excited - and especially keep you on the right track if you get discouraged. At the same time you will have more companions without having to run alone.
- If you do not know where to find such a club, try searching on social media, there will definitely be groups with serious runners like you.
Sign up for a running contest. Now that you're a real runner, get something done for this new hobby. There are many 5 and 10 km running competitions out there, just spend 2 minutes looking up you can find it. advertisement
- If possible, practice running on a soft surface; Running on the road is bad for your knees if you run every day.
- If the target is distance, don't start running too fast; You will be tired soon.
- If you want to increase endurance, don't walk but run leisurely.
- Just for fun! Jogging should make you feel good if you run regularly. If not, try another sport to see what you like more.
- Focus on your breathing. Try to set your breathing pattern. For example, inhale 3 steps, exhale 2 steps. Try to avoid 2-step inhalation, 2-step exhalation, because this breathing makes you land on the same foot as you exhale, shocking one side of your body.
- Make sure to refill water 10-20 minutes before running to prevent hip shock.
- If you have cramps, walk. Reach over your head and breathe. It is important that muscles are stretched. Cramping occurs due to many factors (fatigue is one of them), but the direct cause is excessive muscle stimulation and contractility. Rub and massage the muscle area to relieve the cramps. Attention promotes blood circulation to control the imbalance that causes cramps.
- Change the schedule as well as the running location. If not, you will easily get bored, thereby lack of energy and passion to run.
- If you have muscle aches, try R.I.C.E, which stands for rest, ice, compression, elevation, and elevation. If you don't feel like sitting around with ice, try cold shower on and spray the sore muscle for about a minute after exercising.
- Consult your doctor before planning a serious jog if your body is not used to moving.
- If running on sandy terrain, try running barefoot, this will help keep your legs healthy.
- When running uphill, lean on the slope. Run short, hit your hands more and lift your knees higher.
- Set goals for yourself.
- Inhale through your nose and out through your mouth. This step prevents the mouth from drying out. If you drink too much water before running, your hips will shake. Take small sips.
- Running in a competitive fashion would be very stressful. Focus on yourself and do your best instead of worrying about what others are doing.
- Don't drink energy drinks, coffee, or any stimulant before running. Even tea is not good. Coffee keeps you hydrated and increases your risk of cardiac arrest / heat stroke. Do not overdo it, it will harm yourself.
- Don't wear a pair of running shoes that last longer than 3-4 months if you run regularly. This makes you more susceptible to injury, as the material deteriorates gradually the more you run.
- Be careful of people around you while running. You may accidentally hit someone else or even injure yourself.
- Rested. Get adequate rest to avoid cramps and soreness.
- Don't strain your muscles too much. Excessive stretching will make it difficult to walk or run for 24 hours.
- Always stretch after running, especially when sprinting.
