Running is a priori perceived as one of the simplest and most affordable physical activities — a minimum of equipment and no special training. But here, too, there are pitfalls — they will always be encountered by a novice runner who strives for progress. A few tips and recommendations are just what you need for successful training sessions that you don't want to give up halfway.
Be sure to warm up your muscles and joints before running to avoid injury and prepare your body for the upcoming load. Choose the method that you prefer:
Self-massage. Muscle massage perfectly "accelerates" the
blood. Pay attention to the back of your thigh, quadriceps, shins, and buttocks.
Joint warm-up. The same principle works here as in school physical education classes —
perform circular rotations of the ankle, knee, pelvis, neck and shoulders.
General physical training. 5-10 minutes of light exercise — and the muscles are ready for a
jog.
Walking at a fast pace or jogging. 10-15 minutes at the beginning of the lesson will be
enough.
You should start further intense loads only after a warm-up.
The best way to learn how to run properly is to sign up for classes with a trainer who will put the technique. To learn the basics yourself, take into account a few rules:
It will take time to master the running technique and learn coordination:
In the runner's position, the knee of the supporting leg should bend, and the heel of the
other leg should be pulled up to the buttock.
No effort is required to land: the leg itself descends directly under the pelvis.
The heel is directed to the buttock, and the leg is pulled up to the pelvis.
Such exercises are compiled by the coach for each athlete individually: their duration takes into account the level of training and the selected goals of running.