Healthy running rules: the main "Do's and Don'ts"

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

In recent years, leading a healthy lifestyle is in vogue. And many, even those who have never been involved in sports, decided to start running. The reasons are different for everyone: someone wants to lose weight, someone wants to tidy up their muscles, and someone just wants to run to the bus without shortness of breath.

123RF / Vasyl Dolmatov

Most often, the decision to start running comes in one day. At the same time, people do not think that they can finish their run in the doctor's office.

Valeriy Vitalievich Pavlenko, chief physician and co-founder of the new generation medical center "Symmetry", told Cleo how to make running only benefit.

When is it not recommended to run?

The best answer to this question will be given to you by a sports doctor. In addition, he can tell you which shoes are best to choose, how to run correctly, and how to recover from running.

The popularity of running dates back to ancient times. Even the ancient Greeks appreciated running and considered it the main means of improving health. It was part of the program of the first Olympic Games in 776 BC. Since the 70s of the twentieth century, it has become an integral part of a healthy lifestyle. And from the beginning of the tenth years of our millennium, a running boom began, not only in Russia, but also in the world. The number of participants in cross-country competitions is growing rapidly. So, in Russia the growth was 300%, in China - 260%, in the Philippines - 210%.

You can not jog with congenital heart disease, severe heart rhythm disorder, with insufficient blood circulation, with hormonal changes, as well as with diseases of the joints of the legs and spine. It should be remembered that while running, the spine, knees and ankle are loaded 5 times more than during normal walking.

You can not run with a cold, at an elevated temperature, as well as with an exacerbation of any chronic disease.

Running technique

Not all illnesses can be a limitation to running. For example, hypertension and diseases of the spine (osteochondrosis, etc.) can not always serve as limitations. Often, the harm from jogging can be compensated for with the right shoes and proven technique. Walking is a good alternative for many diseases.

On the other hand, inappropriate footwear and improper running or walking technique can cause illness even in a healthy person.

How to run and walk for the benefit of the body

It is better to start jogging with walking. Let's take a closer look at the rules of proper walking.

123RF / Dmytro Zinkevych

Walking

The movement starts from the hip, with the extension of the leg forward. Then we take out the knee and shin. The foot lands on the heel in front of you, making a stretching motion by rolling backward. The buttock must definitely turn on, when the leg moves back, you need to push off with your thumb. The arms move parallel to the body in time with the legs. The torso should not roll forward or backward.

Once you are comfortable with the correct walking technique, you can start running at a slow pace. The main thing is to run without shortness of breath, at a low pulse.

If you start to choke, then slow down or start walking. Otherwise, it can begin to prick in the side, often this also leads to calf cramps or "stone" muscles.

Run

Running combines three phases of movement - pushing off, flying and landing. At the same time, it is a cyclical sport in which any movement is the beginning of the next. Therefore, without a correct take-off, a correct landing is impossible. During repulsion, the leg must be pulled up under the buttock, without overwhelming from behind.

Land on the forefoot and bend your knee slightly for better cushioning. When pushing off, an easy jump is obtained. The body does not tilt forward or backward. The foot and knee are clearly under the torso. The arms move parallel to the floor and bent at the elbows.

123RF / Igor Golubov

The benefits of running

In any case, running and walking bring tremendous benefits to the body. First, the heart muscle heals: the blood supply of oxygen and nutrients to the whole body improves. Secondly, the muscle corset is strengthened, and not only the muscles of the legs, but also the muscles of the back, shoulders and intercostal muscles. Third, weight loss occurs.

Therefore, run at any age. The main thing is that it is safe and beneficial and enjoyable!