People suffering from varicose veins are not recommended to go jogging. Contraindications are large loss of vision, asthma and other diseases of the respiratory system. Diseases of the endocrine system, kidney stones, spleen, inflammatory processes in the genitourinary system also limit running. With such diseases, it is better to do walking.
In cases of spinal injuries, running is contraindicated. Flat feet are also a contraindication, it is best to limit yourself to walking in special medical sneakers with a microporous orthopedic insole.
Water procedures will increase the effect of running, they will raise the general tone and strengthen the cardiovascular and nervous systems, invigorate and improve mood. Run correctly and be healthy!
While running, focus on two things: first, try not to get hurt, so you can continue to do what you like, and secondly, try to increase efficiency, while reducing effort. In other words, the better your shape, the easier it is to run – especially when you start to feel tired. Below we will tell you how to properly build the body so that running is not only safe, but also effective.
You may think that running only touches the lower body, but it also involves the upper. First rule: never look under your feet! Be sure to look straight ahead, and do not lift your chin up or down, which happens when the forces are running out.
Eyes can look anywhere, but a focused look helps maintain proper posture, which in turn keeps the neck and spine in a healthy position. Make sure your ears are parallel to your shoulders.
We spend so much time on gadgets and computers that our shoulders are rounded off even while running. Put them back in place, imagining how to squeeze the pencil between the shoulder blades. Correct body position affects speed and endurance.
Ideally, your shoulders move independently of your body and are opposed to each other. Therefore, when you step forward with your right foot, your left shoulder also moves forward, and your right shoulder backward, and then vice versa. They should always move X-shaped. During running, tension often appears in the shoulder area, but this must be monitored, otherwise it will cost your body precious energy. Stretch your arms with a shrug and focus on relaxation, especially when you’re tired.
The way you move your hands can help you move faster or, conversely, slow down. Your arms should be at an angle of 90 degrees, and palms or fists should move from the chin to the hip. This will help you speed up the movement. And don’t forget to keep your elbows close to your sides. If the elbows are directed outwards, this will not give you the necessary impulse, and the movement will slow down.
Try also to point your thumbs towards the ceiling to keep your hands in line, or imagine an invisible line that runs in the center of your body – don’t let your arms cross it.
In most physical activities, the torso, including the back, is the main source of strength, as well as the center of gravity during running. It is very important to stretch up so that the spine does not shrink. But this does not mean that the torso should not move at all. When you step forward with your left foot, the body should curl to the left side so that most of the weight falls on the left foot. If the torso will always be strictly in the middle, you cannot use your energy to the full.
When you run, the body should lean forward slightly. This slope comes from the hips and not from the shoulders at all. In addition, it is the large gluteus maximus that should help you take the step with maximum strength.
The knees should be in line with the middle of the foot so that when your foot hits the ground, it is directly below the knee. Do not raise your knees at an angle of 90 degrees if you are on a flat road.
Many runners, especially when tired, barely raise their feet above the ground. If you notice this for yourself, try raising your knees a little higher, so that you have more time in the air, so that your leg is in the correct position. This will reduce the chance of injury.
Everyone has a different walk and step, and this is normal. But if a person hits the heel hard while running, then the angle at the knee is too large. If the impact is on the forefoot, the angle is too small. In any case, both positions are incorrect, because you run the risk of injuring your foot or knee.
Try to push off the ground with your whole foot. Running on your toes or pushing the heel is more likely to lead to injury. However, if you are used to running this way, instead of focusing on changing the step, talk with an expert on how to choose the right shoes (possibly with more cushioning), this will help you avoid injuries. Each person’s natural movements and gait are different, so you must make sure that you optimize your body.
Run in the morning and at least 30 minutes a day
Start running from 30 minutes a day. It is best to combine running with walking, and for those who have previously done small runs, this time can be increased to an hour. In the morning hours, it is best to conduct classes from 6.30 to 7.30, when the body best perceives the load on the muscles. If you cannot run in such an early hour, then in the daytime, from 11 to 12, there is another peak of activity and the third peak occurs at 16-18 hours. In the morning, the nervous and cardiac systems are better strengthened. Since the body has not yet entered the daily rhythm, it will calmly accept the load, and the silence around will have a beneficial effect on the nerves. In the daytime, muscle tone is involved, you are already “warmed up” by the beginning of classes, and running will only reinforce the already received load on the muscles. And in the evening there is a maximum decrease in muscle mass,
Run must be given at least two days a week
It is advisable to choose the same hours of classes. The body gets used to the load at certain hours, and after a while it will itself remind about it. When you get a little involved, you can increase the duration of the runs or go to classes three days a week. Half an hour daily classes are also possible. Children and older people should limit themselves to half-hour runs 1-2 times a week, and the rest can adjust the load depending on the general condition and fitness.