“For example, some people start running immediately after leaving the house – without any warm-up. It is very harmful to the heart and joints. Savicka. Let’s take a look at the most popular mistakes and misconceptions related to running.
Mistake 1: Start running without warming up. Before any workout, it is desirable to warm up all muscle groups, starting with the neck and ending with the heels, with more emphasis on the legs (groin, caviar, achilles tendon, thigh muscles). It is advisable to warm up for at least 15 – 30 minutes by performing dynamic stretching exercises or exercises on the move instead of stretching exercises on mats. Dynamic exercises stretch the body and reduce the risk of injury during training. After training, it is effective to bend for at least 20 minutes on the mat, roll out and perform at least some muscle-strengthening exercises.
Mistake 2: Running on your toes. When running properly, the foot should touch the ground before the heel. However, beginners are often too passionate about it and use this technique unnaturally, as if “poking” their fingertips into the ground like shovels. When running in this way, the runner has a high chance of getting various injuries. Running on the toes is associated with injuries to the ankle joints, knees and even the lower back. By systematically repeating this mistake, injuries naturally develop over time and gradually become chronic. Therefore, it is important to eliminate such shortcomings of the running technique from the very beginning.
Mistake 3: Running with a springy heel – It is allowed by about 80% of beginner athletes. The most dangerous of this technique is the load that must be borne by the roads. Anatomically, when running with the heel, running is done with straight legs. When running in this way, the load on the joints triples. If you weigh 60 kilograms, your knee joints will already be 180 kilograms. If you do not start running properly, knee discomfort will gradually turn into lower back and back muscles, or even headaches.
Mistake 4: “Run like a bear”. The center of gravity must always be in the middle of the foot. If it deviates outwards or inwards, it is very easy to injure the ankle joint – to compress or stretch the leg. Of course, continuing to “bear” increases the risk of re-injury, and sprain can become chronic.
Error 5: Unstable spine and hand problems. Amanda Savicka, a friend of the sports brand 4F, emphasizes that only legs and arms should be involved in running – the spine should not “swing” from one side to the other. To avoid getting tired, should not keep your hands pressed tightly to your body or clench your fists. “Make sure your back is straight, bend your arms at a 90-degree angle, let them move naturally with your body, but don’t put your hands in your fists.”
Mistake 6: Breathing only through the nose, looking around and too many devices. Beginner runners usually only breathe through their nose. This way, not enough oxygen enters the body and they get tired quickly. “Breathe naturally,” the athlete emphasizes. “Use both your nose and mouth when breathing – You’ll get less tired.” You should look ahead while running, not around or under your feet, otherwise you risk tripping over it. In addition, your neck gets tired from constantly looking down. Ideally, you should use a wireless headset to keep unnecessary wires running. “It’s also very important not to hold your phone or ipod in your hand, as this puts a strain on your shoulder. You can buy a special holder for this in a sports store. makes life much easier. “
Mistake 7: Clothes unsuitable for running. Often, due to ignorance, beginners choose to wear shoes and clothes that are not intended for running, but for rest and leisure. For example, I really like the 4F City line clothing line, which allows me to feel comfortable, but at the same time they have the appropriate characteristics for sports. For example, the high waist provides extra support while running, the fast-drying 4FDry fibers help to remove moisture from the body and the elastic fabric adapts to the body at every step. Also remember to choose weather-appropriate clothes, for example, special fitting jackets are great for wind and rain, ”suggests Amanda Savicka. “I prefer perfectly functioning clothes that do not damage the skin and support the muscles, as well as do not get wet from sweat. Don’t wear cotton shirts – they absorb moisture quickly and you’ll be cold even in warm weather! “
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