Which of us did not want to ever start running in the morning? But those few who still went to their first jog, quickly understood that the easy run was so called clearly because this type of physical activity is really light.
The alitrained organism flatly refuses to run long. Boca is beginning to hurt, legs and hands are tired, the body stretches to the ground and the wild desire to move onto the step overcames all the stronger.
It is clear that over time you will still learn to run longer than running in the first days of our workouts. But at the same time, the knowledge of some rules run, will help you run longer, without even having eaten hundreds of cross-country kilometers.
To improve your results in running on medium and long distances, you need to know the bases of running, such as proper breathing, technique, warm-up, the ability to make the right eyeliner to the day of the competition, perform the right power to work for running and others .. for readers of the site video tutorials are completely free . To get them, it is enough to subscribe to the newsletter, and after a few seconds you will receive the first lesson from the series about the basics of proper breathing during running. Subscribe here :. These lessons have already helped thousands of people will help you.
Learn to breathe correctly
The most common thing and at the same time is the easiest question about running - not to choke. Here are the basic recommendations that are guaranteed to help you.
1. Breathe mouth and nose together. If you breathe only your nose, the oxygen will only be enough for walking or for a very slow run. If you want to run longer and faster, then one nasal breathing can not do. And all because the passability of the nasal channel is small, and the oxygen does not flow through it. Yes, such oxygen is cleaner than the one that you inhale your mouth. But here will be appropriate an analogy with water. Imagine you run, you really want to drink. You have two bottles, in one pure spring water, which is enough for half a throat, in the second bottle, ordinary water from under the tap, but it is enough to get enough to get drunk. How do you do in this situation? Will you suffer from thirst and will eventually go to step, or do you get very clean water from under the tap? So with the air the same situation. You yourself must decide onrum.
2. Breathe uniformly. It is important. If the breath and oxygen access to the body begged in the body will occur rapidly, it will be much more difficult to run.
3. Start breathing from the first meters. Meaning, begin to breathe from the first meters as if you already run out some distance. Few of the beginner runners know this rule. Although it is very useful and really helps to improve your running skills. And it turns out that usually in the first meters, when there are still many oxygen in the muscles, there are strength. And when oxygen begins to decrease, it is necessary to greedily grab the air to fill the loss. So that this does not happen, breathe from the first meters.
If sick is sick when running
Sometimes it does not work for a long time to run due to what appears. When the left or right side begins to prick during the run, it is not necessary to be afraid and immediately move a step. Pain arises from the fact that when running blood in the body begins to move faster. But the spleen and the liver do not have time to instantly respond to such a work of the heart. As a result, the blood in these organs comes in large quantities, and goes to a smaller. Thus, excessive blood pressure is obtained in these organs. And this pressure hits nervous receptors on the walls of the spleen and the liver. As soon as the bodies enter the normal work, the pain will pass.
There are two very simple ways to reduce or completely remove this pain.
- Start doing slow deep breaths and exhalations during running. It works as a massage of internal organs due to the movement of the muscles of the press and the chest muscles.
- You can make a massage to make directly pulling and inflating the belly. It will also help reduce pain.
If the pain does not die anyway, then you have chosen too fast tempo to which your internal organs are not yet ready. Reduce a bit of tempo and after a few minutes the pain will pass. At the same time, it is not necessary to move on the step. Take a little, and everything will be fine. Boc is most often ill at the beginning of the cross and then when the body begins to get tired, and the rate of running does not decrease.
