How to start running correctly
Running is a great way to keep fit and healthy, but for novice runners it can be quite difficult to get started. If you are one of those who want to start running, here are some important tips that will help you fall in love with running.
1. Start with a plan: Make a realistic plan before you start running. Start with short distances and gradually increase them. For example, the first week you can manage a distance of 1-2 km 2-3 times. Gradually increase distances by 10-15% each week.
2. Invest in quality footwear: Choosing the right footwear is key to comfortable and safe running. Visit a store with specialized running shoes and get advice from an expert who will help you choose shoes according to the shape of your foot, your posture and the surface you plan to run on.
3. Attention to posture and technique: Determining the correct body position and running technique is the key to improving performance, minimizing the risk of injury and effective movement during running:
- Keep your back straight: Correct posture while running is the basis for maintaining balance and correct body alignment. Make sure your spine is in a natural and neutral position, not curved or too bent. The shoulders should be relaxed and down, not tense up.
- Watch the position of your feet: Make sure that your feet move evenly and in harmony with your movement. When the foot hits the ground, the front part of the foot should be the first part touching the ground. Make sure your step is even and efficient, minimize excessive lifting or crossing of the legs.
- Focus on hand position: Hands should be relaxed and held at approximately hip level. Keep them in a comfortable and natural position, move with them rhythmically and slightly bend your elbows. Hands should be relaxed.
- Rhythm of breathing: Try to maintain a regular breathing rhythm while running. Deep and regular breathing helps to supply your body with the necessary oxygen and keep you in rhythmic movement. Focus on deep exhalations and slow inhalations.
4. Warm-up and cool-down: Before running, do a few minutes of warm-up exercise, such as dynamic stretches or light jogging in place. After your run, do cool-down exercises, such as static stretches, to release muscle tension and reduce the risk of injury.
5. Diet and hydration: Maintain a balanced diet with sufficient protein, carbohydrates and healthy fats. Drink plenty of water before, during and after your run to keep your body hydrated and provide energy for your muscles.
6. Gradual increase in difficulty: Do not rush to increase the difficulty. Gradually increase the distance or intensity of running. If your goal is, for example, a 5-kilometer run, gradually increase the distance up to this limit. Give your body enough time to adjust.
7. Plan: Set a regular running schedule and stick to it. At the same time, give yourself enough time to rest. Regular running enables the gradual development of fitness, but rest is equally important for body regeneration and injury prevention.
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