1. How to choose running shoes?
The back of the sneakers should be rigid. Moreover, it is better to choose sneakers with rigid inserts at the top in the front. While running, the foot should feel the support, because the sole on the heel side should be 2 cm thick. In sneakers with thin soles («marathons»), professionals usually run in high-speed training and competitions (more often on asphalt).
The degree of softness of the sole depends on the running technique and on the surface: for a stadium or paths in a park, you can choose harder, for asphalt — softer.
Sneakers with a heavily grooved sole (trail) are good for running on difficult rough terrain: such a sole provides good grip on the surface. However, on a flat surface, they will hang like weights on their feet, because the additional thickness of the sole noticeably makes them heavier.
You should not run in sneakers with a «bare» (erased from use) sole: the cushioning qualities are lost, and even on a slightly damp surface you will slip, which is fraught with injury.
I bet you didn’t know that:
Before starting training, it is necessary to check the feet. If there are violations, you will need shoes with additional inserts on the right side. Obvious deviations can be seen by the coach, weak ones are visible only on special equipment that is available in sports clinics. It is necessary to examine the foot, otherwise the risk of injury greatly increases.
Good clothes, including for running in winter, can be found in specialized equipment stores for skiers.
2. Where is it better to run?
For me, the forest path comes first. And it is pleasant to the eye, and the natural irregularities of the surface do not allow you to switch off, make you constantly think about running technique. Such training teaches you to feel the surface. In addition, soft surfaces are less traumatic for joints and ligaments, because they extinguish the impact when falling. As for the grass, it hides irregularities and you have to be extremely careful.
Asphalt is in second place. The asphalt road is usually flat, so you can increase the speed. On the other hand, asphalt is quite a hard surface and running on it, especially with the wrong running technique, is very traumatic. So, choosing asphalt, be sure to do strengthening exercises for the back and leg joints, as well as improve your running technique.
The stadium is in third place. Running on it is boring, because you run in a circle all the time. But there are two advantages: a soft surface (if the coating is rubber, there is less risk of injury) and marking. Usually on the running tracks of the stadium it is every 100 m. And you know exactly what distance you ran. Therefore, it is convenient to prepare for competitions at the stadium (to work out accelerations, intervals, pace running).
If there is a desire, you can run in the winter — in the snow. This is a good strength training: since the leg often fails, it needs to be specially fixed, that is, to make certain efforts. I do not recommend running on ice: the risk of injury is too high.
Running on natural surfaces requires greater relaxation and soft cushioning of the foot, as well as cushioning in the ankle and knee joints. While training in nature, listen to yourself and gradually understand at what pace and how to run.
In an extreme case, a treadmill in the gym will also do. The shin and foot do not work on the track, the most important phase of running is practically absent — the push. The runner simply rearranges his legs, and the tape moves under him. Although this option is suitable for training the cardiovascular and respiratory systems.
3. How to train properly?
At first, it is better to alternate running with walking. For example, a day of 10 minutes of running / a day of walking 20-40 minutes or during one workout 5 minutes of running / 2 minutes of walking and so on 3-4 times. After a month and a half, with a gradual increase in the load, you will run 2-3 times a week for 30-40 minutes. This is enough to be in good shape and consistently train the cardiovascular and respiratory systems.
Part of the workout can be taken away for special running exercises that improve running technique. The video can be found on the Internet. Proper (soft and smooth) running technique is also injury prevention.
It is necessary to perform exercises to strengthen the abdominal muscles, arms, legs, strengthen the ligaments of the musculoskeletal system and back muscles: they account for the main load. This will help to compensate for the strong shock load received by the body when running. In addition, strength exercises increase the overall tone.
Before training, stretch your joints and ligaments. Start by rotating your head, then do rotations with your hands, pelvis, knees, and ankle. Then proceed to the actual training. Finish your workout by stretching. This will calm the nervous system and restore tired muscles. The main thing is to pay attention to all the muscles that have worked: the calf, the muscles of the back of the thigh, the front of the thigh, the buttocks, the back (including pulling the spine, which was subjected to a strong shock load: a good exercise is the yoga plow pose).
I bet you didn’t know that:
Men, as a rule, begin to train in autumn and winter. Their task is to prepare for the competition. Women, on the contrary, usually start training in the spring, in April. They want to improve their fitness, lose weight, run for fun. And only a few are aimed at competitions.
4. What is forbidden to the runner?
Running on an empty stomach: this is fraught with fainting.
Running on a full stomach. During exercise, digestion slows down a lot (energy is needed by working organs), and food in the stomach is not digested.
Breathe only through your nose or deliberately slow down your breathing when you want to speed it up. Due to the lack of oxygen, there is no longer enough strength for a full load.
Hurry up with increasing the load, force it. If the body is not ready for it, it will respond with injury, colds, etc.
Ignore strength training.
Not enough to drink. Dehydration leads to rapid fatigue. It is necessary to drink in hot weather constantly and in small sips.
5. What is dangerous about running?
There is, of course, a risk of injury. But most often their causes are a natural predisposition to injury (weak musculoskeletal system), incorrect running technique, loose problem areas (back, legs). It happens that such a sport categorically does not suit the body. Therefore, if you are persistently pursued by injuries, find another sport for yourself.
But the most important «minus» of running is that it is contagious! Often the whole family gets hooked on it, and then friends. And these crazy runners are multiplying an army of running addicts, whose eating habits are changing a lot, including developing a persistent indifference to alcohol and fast food.
For the good
Running is good coordination of movements, activation of the hormones of happiness — endorphin and dopamine; powerful socialization: today it is very easy to find like—minded people; the opportunity to test your strength at competitions; the feeling of your body and speed. Those who once started running rarely then switch to walking.