Running is the oldest sport and can be regarded as the most popular. Whatever the reason someone to exercise run is generally based on the desire to refresh the body and become healthier. Although running sports is easy to do, there are a few things to know about how to run properly. Running is a regular step by lifting both legs quickly. In essence, both feet lifted in the air at the same time. While in walking, one leg remains stepped down.
The Right Way to Avoid Injuries
Running exercise at a mild level is definitely beneficial to the body, but research says if done intensively, it can give more good for health. From the results of this research, showed a rise in good fat content (HDL cholesterol) is greater in distance runners up to 80 km per week. In addition there are other advantages, such as decreased body fat, reduced risk of coronary heart disease, and stabilize blood pressure when compared with the results obtained by runners with a distance of less than 16 km per week. If you have an injury when running or exercising, you can do healing therapy in therapy NYC.
What To Look For Before Running?
If you have never run regularly, it is not difficult to start a running habit. One thing to keep in mind is to try to increase the intensity of running slowly and follow the procedures, including the correct way to run. Some things to note before running:
Choose the right running shoes. The focus of the runner is usually on shoes that stabilize the leg so it does not rotate in or out. The current trend is to wear minimalist style shoes that imitate running barefoot.
Choose a comfortable outfit to run. After running, body temperature and heart rate increase. Choose clothes that allow air about the body when running is done indoors, such as wearing shorts or t-shirts. Wear clothing made from easily absorbs sweat without becoming moist and uncomfortable when sweating.
The Right Way to Avoid Injuries
Proper running techniques can help reduce the risk of injury. It will also make running not too tiring and more fun. Some recommended positions when running are:
Straight head position facing forward. Avoid looking underfoot because looking down will cause tension in the neck and shoulders. Keep the position of the jaw and neck relaxed.
Stand up the chest. The ideal running posture is straightening the body without causing tension in the chest and abdomen. In this way, you will breathe more leverage because the body is in the optimal biomechanical position to move forward.
The position of the hips should be stable and facing forward. Maintaining a hip position like this can prevent injuries to the back and waist.
Using the middle of the foot is the best way to step on. Avoid resting on the heel or the front of the foot. In addition, a good run should be light and noiseless. Light steps are more efficient and do not cause tension in the body. No matter how much you weigh, feet do not need to tread too hard.
Breathe deeply and regularly. Raise your chest as you run to breathe deeper. That way, it can increase the amount of air being inhaled. Focus on the chest, neck, and shoulders. Strong muscles will block the breathing, so try to maintain a relaxed posture when running.
In addition to some of these movements, keep in mind that the recommended one-time exercise frequency is 2-6 days per week with a duration of 30-50 minutes. By proper running and proper rules, the health benefits of running can be achieved completely. Congratulations to exercise!