Running exercise that is done properly and regularly can be a great sport generate pburnan calories most widely, not again cheap and easy where to do just. However, there are a number of things that need Anyou know about preparation, running technique, as well as some other important tips.
Although it is called the easiest sport, running still requires special tricks and techniques so that the benefits of running can be maximized and minimize the risk of injury. Sometimes, the appearance of excessive fatigue after running or jogging is not caused by the intensity of running that exceeds one's ability, but because of running techniques or improper preparation.
Then what are the factors that need to be considered so that running is a useful and fun activity?
Preparation: Shoes, Pakaian dan Pwarm up
Prepare the ideal physical condition and supporting equipment before running. Among them are by:
- Eat before exercise
About 1 hour before starting to run, it is recommended to consume foods or drinks that contain carbohydrates, for example This is important especially if your running distance is more than 6 km, but if you run short and not long distances, consuming food or soft drinks is enough to give you energy .
- Do pwarm up
To reduce the risk of injury, warm up for at least five minutes by walking, walking in place, or climbing stairs.
- Kenjoy sports shoes
You can start running inside a residential area, around a park, or above treadmill. As a beginner, running for 5-10 minutes will be a suitable duration target to achieve. Don't forget to wear comfortable shoes that are suitable for running and according to your foot size.
- Wear sports clothes
Wear comfortable sports clothes. For women, you can use a special bra for you, you don't need to buy special sports clothes. Short or long sweatpants, as well as shirts that are neither too big nor too tight can be comfortable choices.
Good preparation will minimize the risk of injury and make you physically more ready to run.
Technique Berun: KcombinationrightLari dan JAlan Kbattery
Find a running posture that isn't made up. It's normal to feel stiff at first, but as you get used to it, your body will naturally adjust. Everyone's body and habits are different, so it's better to find your own style.
- Start by walkingfoot
If you haven't exercised in a long time and want to start being active again, walking can be a great start. After walking for 30 minutes without a hitch, you can try replacing your walking with a slow run, then gradually increase the speed until you feel comfortable.
- Starting from jwine and short duration
As a beginner, avoid running too far or too long because it risks causing a ce. Start with short distances and durations and then work your way up. Panting after a run could be a sign that you're running too much.
- Brun with the correct position
Lean slightly forward with your hands clenched into an angle. When doing sports running, it's better to put your toes or toes rather than resting on your heels.
- Reduce pressure
Avoid jumping to reduce stress on your joints and knees.
- Centering body weight
Relax your upper body because a stiff body actually makes your run slower. Center your body weight in the middle.
- Bbreathe correctly
Breathe with good technique. Inhale through your nose, fill the space in your lungs, then release it through your slightly open mouth. Inhaling from the mouth risks causing various dust or foreign objects to enter the respiratory tract.
An Olympic runner recommends that novice runners take breaks to walk 5-10 seconds every minute. According to him, walking between running can be cross training the good one. As you run more frequently, muscles and joints strengthen, so the ratio of walking to running can become less frequent.
If you do it regularly, within six months, you will likely be able to run long distances. The combination of running and walking can also help prevent fatigue and injury, and make your run more relaxed.
While in another running technique, it is recommended to run for 15 seconds and walk for 45 seconds which is repeated for up to 30 minutes. Once you get used to running, you will gradually reduce your walking time and increase your running time.
Tips Pimportant Lain
There are other things that are often considered unimportant, but can actually determine the consistency of a person running. Some of the following might help you get started with running:
- Membtake note
If necessary, you can record the duration and distance you run each time you run to design a running plan ahead and monitor your progress and stamina.
- Join the community
Find a friend or group that also enjoys running so that you will stay motivated over time. If possible, find friends with more or less equal abilities to reinforce each other.
- Mencmeet fluid needs
Consume enough mineral water to meet fluid needs and prevent dehydration while running.
- Menset target
As a beginner who wants to be consistent, running for three days a week is a sufficient target before increasing the frequency. Also, if you run every day for a week, it's best to give your muscles a day's rest.
- Customize weating act
Heavy meals should be consumed at least 1 to 1.5 hours before running.
- Mendlisten to music
For some people, running while listening to music is very enjoyable and uplifting. However, make sure your running route is in a safe area. For convenience and safety, if the running route is through a highway that is passed by a lot of vehicles, avoid listening to music.
- Run slowly at the start
As a beginner, avoid running fast because it causes the body to tire easily.
- Looking for a new route
If you find it boring, you can change the running route to another place, such as to a park that is further away from home. But make sure the area is easily accessible so you are not lazy to go.
- Doing pending
Stretch, especially the leg muscles, after running. Get into a position like pushing against a wall with one foot in front and one foot behind. Alternatively, bend your knees back until your heels are against your buttocks. Switch to the other leg. Hold each movement or position for 15-20 seconds. This cooling is also needed to lower the heart rate.
If done consistently, running can reduce the risk of obesity and chronic diseases such as type 2 diabetes, stroke, and heart disease. Women can also run during periods such as pregnancy, premenstruation, to menopause, as long as the intensity of running is adjusted to their condition. However, you should check with your doctor first if you have recently recovered from an injury or suffer from certain diseases, before doing running sports.
