This physical activity is excellent for those who want to keep their body in shape. To lose weight, it’s a good option as it burns about 700 calories in an hour of exercise .
But, in addition to ensuring a slimmer body, running also strengthens muscles, improves physical conditioning and prevents cardiovascular and lung diseases.
The main benefits of running are:
Sleep – It becomes less fragmented and more restorative;
Wellness – Improves mood and self-esteem, especially with each training goal achieved. The release of endorphins promotes a feeling of relaxation and well-being;
Anti-aging – Running correctly slows down the aging process. Runners have fewer body limitations and longer active lives;
Brain – Helps in the prevention of stroke (stroke) by contributing to the balance of blood pressure;
Heart – The heart muscle gets stronger and fulfills its function of pumping blood more efficiently;
Blood pressure – During running, blood vessels expand and contract more times so that blood reaches the muscles. This helps maintain the elasticity of the vessels, preventing hypertension;
Lungs – Quite demanding, have increased functioning capacity;
Obesity – Promotes high caloric expenditure. In a 45min run at 12km/h, a 75kg man burns 702cal. A 65kg woman burns 608cal;
Bone strengthening – Stimulates the functioning of osteoblasts, cells involved in the formation of bone mass;
Muscle strength – The muscles are more toned, especially those of the legs.
Tips on how to run correctly
But, despite the large number of practitioners who are concerned with measurements when they start to practice running, not all run correctly.
By following a series of specific guidelines on how to run correctly , you will be able, for example, to make fatigue take longer to appear when you practice running, not to mention that training will become more effective, considerably reducing the risk of injuries.
Check out some tips for you to start running correctly and improve your performance:
1 – How to run correctly: watch your posture
Bad posture when running can cause several health problems. One of them is the stress fracture, which can occur in the tibia, that is, in the shin bones, in addition to inflammations in the knees, hips or behind the feet.
Therefore, as soon as you start to feel very intense pain in these areas, look for an orthopedist and start running under the supervision of a personal trainer .
To ensure correct posture for running, you must:
Run with a straight spine, lifting your knees well, with quick strides.
Running, taking heels well raised back, almost hitting the buttocks, also with quick and short strides. The torso should be leaning slightly forward and the wrists should pass close to the hips.
2- Strengthen your muscles
Muscle strengthening for running should be done with strength and endurance training for the body as a whole, but especially for the driving muscles, such as calves, quadriceps and glutes, you should pay attention.
A strengthened core will also allow for proper posture during running practice and prevent possible injuries.
With the correct running techniques mentioned above , the athlete will also strengthen his muscles.
3 – Having good tennis shoes is essential!
The only material needed to practice running is good running shoes , which should be very comfortable, with plenty of impact absorption and according to your type of footstep. To find out which one is yours, take tests at the shoe store.
As for clothes, they need to be light and comfortable. If you’re running outdoors, don’t forget your sunscreen and hat. And the water bottle is also very important to stay well hydrated during sport.
4 – How to breathe correctly in the race?
To know how to breathe correctly while running, you don’t necessarily have to be tied to some type of breathing that you are not comfortable with.
So how to breathe correctly for running ? Just breathe in and out smoothly and smoothly, no matter where the air comes in or out.
5 – Pay attention to the position of the legs in relation to the rest of the body
The correct form of running is one in which the body follows the legs and vice versa. It is not interesting that the foot enters too far ahead of the center of gravity of your body, as this promotes a vector of force contrary to the direction of movement, that is, you end up braking yourself with each step with the entry of the foot too far ahead.
6 – Techniques for running: the first contact with the ground
Although many shoes come with shock absorbers concentrated in the heels, in running, this is not the ideal part of the foot to make the first contact with the ground. According to experts, stepping in with the midfoot reduces contact time with the ground, so this is the right step . The less time with your foot on the ground, the less energy you spend!
7 – How to step correctly when running
Avoid sinking your heel into the ground when changing the past because you will waste time. It is best to step with the front of the foot to be faster.
8 – Stride size
Longer strides require higher jumps and this can cause unnecessary energy expenditure. One of the main running techniques is to maintain a high frequency of strides without raising the body too much in relation to the ground. .