To make running on the treadmill more effective and support weight loss better, please refer to some standard running techniques below.
Running has many benefits, but provided we have to run the technique correctly, otherwise it will backfire. Adverse effects on bone health.
Follow the techniques below, how to run properly for beginners.
Instructions on How To Run Properly For Beginners
1. Always warm up before running
To start jogging, you need to warm up by rotating your joints, stretching your muscles, combining deep breathing and running in place.
To warm-up, you should do it from top to bottom, from the outside to the inside, starting at the neck joints, 2 wrists, arm joints, shoulders, waist, hips, knees and ankle joints.
To avoid injury while running, you should repeat this warm-up exercise 2-4 times. Then, you should walk briskly and jog slowly for the first few minutes. If you have problems such as cramps, leg pain, stop running and sit down to rest.
2. Correct posture while running
2.1. Head Pose
Your head should always be facing forward, not pointing your chin up or down. Keep your eyes forward, keeping your neck in line with your spine as you run.
2.2. Back Pose
Always keep your body and head straight. Avoid leaning back or leaning forward as this will strain your upper body.
In addition, if the back is not straight, the muscles will not be activated.
2.3. Hand Pose
You should beat your arms to the rhythm, so that you are most comfortable, relax your shoulder muscles and put your elbows at a 90-degree angle.
The hand is held loosely, should not be tightly clenched, causing the upper body to stiffen, the movement is less flexible.
Hands hit gently, do not swing too hard, causing the hand to press against the chest. If you swing your arms too hard, your body will be out of position and put pressure on your lungs.
2.4. Running pose
Need to keep straight when running, this reduces pressure on the knees, helping you run faster. In addition, you should also look straight ahead about 10-15m for correct eye posture.
2.5. Foot posture and how to land
You should land gently with the whole foot, from the middle of the foot to the toe. Avoid grounding too hard, it will affect the bones.
With longtime runners, they will tend to land on the toes. This helps to increase the endurance of the calf and thigh muscles.
3. Stretch after running
At the end of the run, you need to let your body relax for about 5-10 minutes to relax your muscles, lower your heart rate and blood pressure.
Absolutely do not sit down immediately after running. Stand relaxed, swing your legs, swing your arms gently, and take slow, deep breaths.
Relaxation will help you limit muscle aches, cramps or sudden dizziness.
In addition, you should not shower immediately after running because it is very easy to catch a cold, sudden death and other dangerous complications.
It is best to rest and relax until the body is tired, the heart rate returns to normal or the sweat has dried before you should take a bath.
4. Jog at an appropriate pace
When you start jogging, run slowly and gradually increase the speed. It is recommended to start running at 3-5km/h and then gradually increase the speed and slope. Pay attention to running the right movements to bring efficiency and avoid injuries.
You can also alternate running with walking, so divide the run into small segments of 100, 200, 500m. Thanks to that, you can know your speed (running speed is often twice as fast as walking).
You can also refer to the minimum running speed for each object as follows:
- People with running experience and good health: 12-14km/h.
- Long-distance running at a slow pace: 8-9km/h.
- Beginners to run: 3-5km/h.
5. How long should I run?
When it comes to running, everyone thinks that just running as fast as possible is enough, but that’s not true.
In fact, it takes time for your body to adapt to the change in activity frequency. Therefore, in the first days of running, you should only run for about 2km or 30 minutes in the morning.
In the following days, gradually increase the volume of training by lifting 1km or running for 15 more minutes a day until you reach the milestone of running about 1 hour in the morning.
6. Breathe properly while jogging
To Breathe properly when running, you should pay attention to breathing evenly and breathing at the right rhythm of 3-2, with 3 runs, inhale, and the next 2 runs, exhale.
However, it takes time to practice to breathe properly. Start slowly, you can count 1-2-3, then inhale, then count 1-2, then exhale. Many people have claimed that a 3-2 pace helps them run stronger and faster.
Some running tips to help minimize joint injuries
- Always drink enough electrolytes during and after your workout.
- Run with correct technical posture, land in the middle of the foot, then the toe and heel
- Choose running shoes that fit, hug your foot, and have a specially designed sole that helps reduce bounce from the road.
- It is possible to invest in a zero-gravity treadmill, which dissipates the reverberation force from the floor to almost zero.
- Try water jogging.
Above are some simple techniques How To Run Properly For Beginners to minimize injury. If you follow these techniques correctly, in just 1 month of continuous practice, you will see a toned body, physique and health are greatly improved.
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