Jogging : how to run, how to start running regularly.Features Running for weight loss : morning, afternoon , evening
Health / / May 12, 2016
Running - one of the most affordable and effective sports for weight loss.
With it, you can significantly improve your health, but it will act only if you know how to run properly.Despite the simplicity of this exercise, for its implementation need to comply with certain rules.
Otherwise, you can not only get the benefit of it, but on the contrary, harm their health.
How to start running for weight loss and health improvement: equipment
The first thing you need to take care when jogging, is the choice of suitable clothing and footwear.Running shoe differs from the usual, so if you want to bring employment health benefit, not harm, the need pay attention to the following indicators:
• On the sole of the shoe should be a special depreciation.It is necessary to absorb the shock of the load on the stop surface.Depreciation is located on the shoe heel, and in some cases an additional wear.
• Shoes should be made of rigid materials.It should be breathable and well ventilated.Also it should be verysoft and flexible in the front part, at the toe.
• On the soles should be thick rubber inserts.It is necessary not only for the extra cushioning while running, but also to extend the life of your shoes.In particular, attention should be paid to the presence of inserts in the heel, as well as near the outside of the sock.In these areas account for the largest load.
• How to run when you uncomfortable shoes?It is important to approach the selection of shoe size.The ideal running shoes are those in which the fingers do not get to the front of about 2-3 mm.
If you take a run in non-smoking shoes, then it is likely to earn injury.It becomes one of the most common reasons why drop classes.
To choose the right running shoes, you must know your arch. This parameter directly depends not only on how to run, but also how to choose running shoes for secure employment.This parameter is different is the degree of pronation, and it has three main types:
1. Neutral pronation - while running creates contact the outside of the heel and the surface.The foot pivots at the inner side by 15% and fully reaches the ground, the body weight thus maintained without any problems.For people with this type of pronation best shoes stabilizing species, with a mean pronation control (Support).
2. Gipopronatsiya - movement also begins to contact the outside of the heel to the surface.In this case, the leg rotates less than 15% when driving.With this pronation impact force is concentrated on a much smaller surface of the legs.For people with this type of pronation shoes provided with a neutral cushioning, which promotes a more natural movement of the foot (Neutral).
3. Giperpronatsiya - this phenomenon is most common in people who are prone to flat feet.As in the case of neutral pronation, striding motion begins with the heel side contact with the outer surface.The difference is that in this case the leg is rotated by more than 15%.In this case, the impact load is absorbed less efficiently.They need shoes controls, for greater control of the level of pronation (Control).
To find out your level of pronation can be made easy test.Lay the sheet of heavy paper on the floor and step on it with wet feet.After 30 seconds, circle the border to get a picture and look at the results.Focusing on the image, you can easily determine the extent of your pronation.
degree of pronation
run and grow thin: while jogging
Many beginners who have decided to start watching and do not know how much time to give run to get the first significant results.
It is said that a run - is not only a stimulant of the work of almost all of our body muscles, but it also is an anaerobic load.Use it to actively burn calories and therefore lose weight quickly.
jogging To become a good tool for weight loss, you must deal with on a regular basis.
However, it all depends on your level of fitness.
If you are just starting to engage, to be run not more than three times a week .Thus it is necessary to pay the initial warm-up, which includes walking, and only then proceed directly to the running.The first 2-3 weeks of training is engaged in three times a week, about 10-15 minutes walking devoting, and after 25-35 minutes running at an easy pace.
When your body starts to have to get used to the new loads, it will be possible to increase the running time, and reduce the process of walking.To understand how to run, you have to feel your body - if you do not have time to recover from workout to workout, then the rest should be added the days, or to reduce the time of training.
is worth noting that it is not necessary to give directly run less than twenty minutes.During this time, your body uses energy reserves of the organism, and running at this time has no effect on weight loss.After those twenty minutes the body begins to use fat stores as an energy source.Separately should be said about the intensity - you can not fool your body.If you run a light jog, which is only slightly greater than the speed of your pitch accordingly body will need more time to be spent energy reserves.Optimum running speed is about 8-12 km / hr., And the occupation itself should be carried out about 40 minutes in view of the warm-up of walking.
Running wellness and weight loss: what to do before jogging
most important event to be held before the race - it's warm .If you neglect it, it is likely you will get injured on the very first training.In addition, the warm-up allows you to lift your mood and positively affect the nervous system.Running without preparation is for the body to severe stress, which may further worsen unnecessary injury.
Walking is also a workout.If you just jerk off the bat, not further prepare for this body, then you will have a huge strain on the cardiovascular system.Over time, this can lead to big problems with the heart.You must raise your heart rate measured, and little by little.
Workout helps warm up the muscles and ligaments, and they make them less susceptible to injury.In addition, a gradual increase in the pulse will drive the blood through the body more quickly and contribute to its revival.
To jog was more intense and you feel more energy in the body, you can spend a couple of tricks.For example, you must eat something rich in carbohydrates. About a half hour before the workout, you can eat foods rich in carbohydrates.Especially good for these purposes to use bananas - they contain natural glucose, which serves as a source of energy in our body.Also suitable buckwheat, oatmeal and oatmeal - they also contain carbohydrates to help you feel during exercise in the body of energy.
cup of coffee can serve as an additional source of energy.Caffeine contributes to the development of adrenaline in the body, so you will notice a burst of energy in the body.In addition, coffee also promotes fat burning well as adrenaline forces the body to use fat as energy.Therefore, from this drink you get a double effect immediately.But it should be noted that large quantities of coffee can bring the body more harm than good.Its excessive consumption amounting to jogging can cause an increased load on the heart.
It is very important to have proper running technique.Otherwise, you have a week will feel pain in the knees or feet.Remember - when running your feet get the load, which is several times larger than your normal weight.Injuries of the joints is very difficult to cure, and received one of them at least once, to completely get rid of it will be quite difficult.Therefore, remember the following guidelines to the technique, and always follow them.
In order to understand how to run, you need to start to understand the mechanism of running.Very often the runners there are various injuries and inflammation of the joints of legs and all sorts of sprains and strains.Knees in the first place in the list of the most common injuries.
Running - it's a natural activity for humans, and nature provides it to this occupation did not bring unnecessary harm to us.But at this stage, and there is a difference - people running in shoes is not as without it.
While running barefoot human foot traffic trying to be fast and smooth.At the same time he tries to attack the front of the foot, almost without using the heel.In this case, the entire burden falls on the muscles and tendons, and bones and joints do not get nearly the load.At the same time, when the man running shoes, the picture changes dramatically.Running sneakers is more, spreading, and awkward - especially with the surface of the heel contact, then the rest of the foot.In this case bones and joints receive big load and often prone to injury.
Therefore, one of the most important measures for the proper running is accustoming himself to «natural» run .Try to run was easy and smooth, while stepping on the forefoot.But just go to this technique is quite difficult - because the body is already accustomed to a different kind of run, and muscles and tendons are not ready for a new kind of loads.It is therefore important slowly learning this technique , increasing the load gradually.Otherwise, you can earn a foot injury.But this kind of racing may not be suitable for people with hyper or gipopronatsiey, so it's important to focus on the sensations.
There are a few basic rules , which is achieved through the proper running technique:
• The neck should not strain - it should be in a neutral position.Looking at the same time pointing ahead, not down.
• While running and inhale and exhale should be done in two steps.
• Very often the reason for the wrong equipment is a slouch.It is important to remember that while running your shoulders should be straightened and lowered, and the press is a bit annoying.
• The arms should be bent at an angle of 90 degrees.
• The foot should land on the center or front of the foot, or on the center of gravity is strictly under the body.At the same time there should be no shuffling of feet.
• In no case should not step on the surface of the heel in the first place - it must be in contact with the ground in the last turn, and only for a split second.Then, once off the ground and pulled up to the buttocks.
• speed should be regulated by the level of body tilt, but in no case do not step frequency - the higher the rate, the lower the slope.
• On each leg for 90 beats per minute - short steps, without stamping on the ground.
How to run in the morning
most of the time selected for jogging the morning.Thanks to her, you can quickly raise the tone of the body and get a charge of vivacity for the whole day.In addition, jogging is the prevention of many diseases and also helps to cope with stress.But it is necessary to follow some recommendations in order to properly run in the mornings.
Firstly, it is not necessary immediately after waking up to go out and conquer the distance.The best solution is to arrange run after half an hour after waking. During this time, you need to drink a glass of warm water, which will serve as a catalyst for the body awakening.Water well accelerates the process of metabolism in the body and is easy to awaken him from a morning nap.In addition, at the same time necessary to carry out exercises little, in order to warm up muscles and ligaments.
Depending on the time of year you need to pay great attention to the choice of clothes. Even if the cold season does not stop your desire to run in the mornings, you need to dress properly, otherwise your run can be suspended arisen disease.It is necessary to wear a winter sport suit with special heaters.The very jogging should be intense, but otherwise you can freeze.After it is necessary not to stay on the street, and quickly get home and get a hot shower.
Running in the morning is usually good because at this time your stomach is not burdened with food, and you can run around without a sense of heaviness in the stomach.It also has practical benefits.The body uses the food eaten as an energy source.In the absence of such, it almost immediately begins to use fat reserves for this purpose.But, if you're running on an empty stomach , you may feel hungry even during the run, which can hinder your training.You can eat a small breakfast in the form of porridge or some fruit - so you can stop the feeling of hunger, and get more power to run.
planning jogging during the day, you have to pay attention to several factors.Firstly, we should not forget that you need to not eat before jogging around 1-1.5 hours. Otherwise, you will feel heaviness in the stomach, and you may even vomit.In addition, the pre-workout meal should be light - do not eat greasy, heavy meal.
If you combine jogging and say, a gym, it would be best to run after exercise.In this case, you can lose much more calories and lose weight faster.At the same time the body can can only be a certain amount of glycogen - a substance that is the source of energy of our body.When it ends, the body starts to produce energy from fat cells.Therefore, running after heavy physical exertion, you are almost 100% likely will use it only fat reserves.
Run day well because energy potential is in peak at this time of the day.You can work out in full force, with lift yourself up.In addition, during accelerated running body in the bloodstream.Blood rushes quickly to all organs, including the brain.Because of this you will notice that they have become so much better to think after a workout.
In the evening there are several runs of indisputable advantages in comparison with a run at a different time of the day.Firstly, it is time.It is very difficult to get yourself to wake up a few hours before work only in order to run.In the daytime, and even more so - it is busy with work.And in the evening, as a rule, special cases not, and you will easily be able to remove the entire stress during short runs.
If you run before going to bed, you will be surprised, how easily and quickly you will fall asleep .Evening jogging is a great way to spend forces at bedtime.After it you will feel the pleasant fatigue, and can enjoy the bright and colorful dreams.In addition, running in the evening will help get rid of the accumulated per day of calories.Morning - the most the best time to run in order to lose weight, while the evening running is more focused on getting rid of stress and prepare for sleep.
Unlike jogging, before going to sleep you have to run less intensively. optimal time of 20-30 minutes at an average speed of 8-10 km / h.This is because the more vigorous jogging can bring the body into a state of "Platoon" - he will wait for the new loads and intensify its tone.Such a state before bedtime can cause insomnia.
The first thing you can do after running exercises for stretching .Your muscles will already be in a heated state, so the possibility of injury or strain is very low.And stretching helps the body recover faster after exercise.
Immediately after a workout, you can arrange meal. This meal should be rich in carbohydrates - you need to restore the body's energy reserves.You can eat small amounts of chocolate, and other foods containing sugar, but only immediately after the run.