Greetings to all athletes and people who want to improve their health!
Surely many of you are actively involved in sports, do morning exercises, and some are not too lazy to do a morning jog. But few people know that jogging should be done correctly. First of all, in order to get the full positive effect, and of course, not to harm yourself.
So, you willingly (or not so much), in a good mood, got out of a warm bed (or jumped out) in the morning and swam to change clothes outside. It is worth remembering that you need to go for a run so that you have time to get into the shower, have breakfast and rest a little before you go somewhere. This is where the bumps begin. You need to dress, first of all, for the weather. Let's look at some options.
If it's warm and sunny, the temperature is from 17 to 30 degrees: then you should dress as lightly as possible – sports shorts and, for girls, a top or a swimsuit. Guys can go bare-chested.
At temperatures above 30 degrees, you need to be careful not to get heat stroke or overheating of the body, you can shorten the running time, it is advisable to have somewhere to find water nearby. In the scorching sun, be sure to wear a hat – a bandana is best. Light comfortable sneakers, and you can leave your socks off. If you are sure that you will not hurt your feet, then it is extremely useful to run barefoot.
At temperatures from 10 to 17 degrees: It is better to wear a tracksuit: pants and a top with long sleeves.
At temperatures from -15 to 10 degrees: Be sure to wear pants (jeans are possible), then a T-shirt or a light sweater, and a light jacket on top. Also an indispensable attribute is a knitted cap that covers the ears. If it is cold, you can wear something else under the jacket.
At temperatures from -25 to -15 degrees: Dress approximately the same as in the previous point, but be sure to wear gloves, and you can also wear woolen socks, over regular ones. Wear the same sneakers, but tightly laced so that snow does not get into them. Do not climb into snowdrifts and do not run on ice, for the sake of your health.
At temperatures below -25 degrees, only professionals can run; amateurs are better off staying home and doing morning exercises.
In no case (unless you are a paratrooper), do not wear boots, always run in sneakers. Clothes made of natural fabrics are welcome, in summer it is hot in synthetics, and in winter it is cold. As soon as you come in from the street, immediately change into dry clothes. The main part of the clothes must be washed every day. Try not to wet your shoes.
Here you are on the street. First, do a small set of exercises :
Walk at a brisk pace for about one minute, then jump in place. Then it would be useful to stretch your legs and squat 10-20 times. If there is snow or a soft surface outside, carefully(!) do two forward somersaults. Start running at a light pace and gradually accelerate to the optimal one in 2-3 minutes.
Running technique: The weight of the body should be evenly distributed over the entire foot. Legs slightly bent at the knees. Landing is a roll from heel to toe, with support on the outer side of the foot. And do not run on your toes – this will lead to flat feet and pain in the calf muscles. In general, the body is straight, arms at an angle of 120 degrees, clenched into a fist, should not cross in front of the chest. Relax your neck, shoulders, arms, fingers, jaws, tongue as much as possible. The stride length is different for everyone, but the optimal is about one and a half to two feet.
Breathing technique: Inhale air through your nose and exhale through your mouth. This way your lungs are evenly saturated with oxygen. When breathing through your mouth, more oxygen enters the blood, but neither your breathing nor your lung capacity develops. It will be better if you feel tired and breathe intensively through your mouth for a few seconds. The breathing rhythm should not be too frequent, try to take the fullest possible breath in and the same amount of breath out. About halfway through your run – to train your lungs – try, without slowing down your running pace, to read aloud about two stanzas of a poem or two verses of a song, try to speak as clearly and distinctly as possible, without hesitation or delays, like in a recitation competition. To determine the moment when you finish your run, note when you start to get out of breath, then roll up – do not exhaust yourself – take care of your health.
Helpful Hints: Don't eat or drink before your run, but be sure to do so when you get home and out of the shower. After running, it is useful to do hardening procedures. Do not run until you feel pain and stars in your head, before finishing, gradually switch to a slower pace and then just walk for about five minutes, jump lightly. Divide the distance you are running into four parts and at the end of each part, stop, take a deep breath, stretch (shake) your legs a little and, taking a prone position, do 10-15 push-ups. This way, you will not only tune your body to continue correctly, but also pump up your arms :))) Every two days, alternately increase the running pace and the length of the distance – at first just a little, then more, but without fanaticism. And try not to abandon your training – otherwise it will be quite difficult to resume them.
Well, that's it, actually! Have a good energy boost in the morning, and most importantly… Good luck!!! 🙂
