Running is a simple yet challenging sport. Still think that from running you will lose weight and that running is deadly for your knees and heart? Expose these and other myths.
It is impossible to harm anything by running, the direct connection between running and knee pain
has not been proved
. Running hurts your knees just like walking or standing still. Weak buttocks and hips lead to instability in the knee joint and pain - for this it is not necessary to run.
The knees can be harmed not by running as such, but by the wrong technique. Beginners are advised to run on a flat surface to reduce the load on their knees. Still running on asphalt is better to alternate with jogging on the ground, for example along forest paths.
Still as much as possible, but follow a few rules. First: choose the right shoes.
Go to a large outfit store where sneakers of different brands are sold. Specialists will help you choose a model with sufficient support and amortization. It is these indicators that affect how comfortable you will be during jogging. Second: get ready to run slowly. Even with little weight, it’s hard to run more than one kilometer in six minutes.
This is normal. If you train for yourself, run regularly at that pace - it will develop stamina. The third rule: monitor your well-being and increase volumes gradually. It bothers you that your friend runs 10 kilometers in 40 minutes and weighs 20 kilograms less? Fine, but this is his personal story. Do not chase others, watch your results.
Expensive equipment is a contribution not only to materials, but also in brand marketing. If you do not run ultramarathons and do not run professionally, simple sportswear will suit you. For several thousand, you can assemble a good running kit from sneakers, tights, t-shirts and sconces (for girls). For a beginner, the main thing is to run in specialized running sneakers, everything else does not matter. When you understand that running is yours, you can already think about more advanced equipment.
Running at an easy pace ( about 10 km / h) and the gradual increase in loads not only does not harm, but
prevents heart disease
. Running develops the heart, increasing its stroke volume - this is the amount of blood that the heart can throw out at a time. The greater the stroke volume, the stronger the heart. At first, all beginners have a high pulse - even from a 500-meter run. With regular jogging, the heart becomes stronger, it needs to spend less energy to supply the running body with blood.
The pulse, and therefore the load on the heart, is gradually reduced.
Before starting to run, doctors advise to go through the check-up to assess the health status of the cardiorespiratory system, as well as obtain permission to run from the doctor cardiologist.
Everyone has their own habits and rhythm of life. There is no single answer when it’s better to run, all individually. Try different options.
If you get tired of morning run, choose evening run. If does not remain in the evening, run on the weekend. Or you might like to run around at lunchtime.
Any training is a training. Even a two-kilometer run is a run.
It all depends on your goals and level of training. If you train for yourself and for the sake of pleasure, then two or three kilometers will cheer up and lift your spirits. There is no universal bar for the duration and speed of runs. When running makes sense, you set this level yourself. Every run counts.
There is no uniform running technique but there are general recommendations.
Putting the foot on the toe is a natural continuation of the movement, and the heel “slows down” the repulsion.
It is impossible to stretch the "cold" muscles. Before jogging, it is better to do a little workout: bending, lunges, squats, swinging arms and legs.
Stretching can and should be done after running. It will help restore blood flow to clogged muscles, work out muscle fibers and allow you to recover faster.
Lose weight not from running, but from deficiency calories. Running training only consumes a certain amount of calories. How to manage this expense - the runner decides.
Eat a piece of cake after a run - the expense is compensated by the arrival. If you lose weight and follow the diet, running will help get rid of extra pounds. Many people think that since they ran, now they can eat anything. Runners trapped in this trap gain weight. The fact is that for an average half-hour run, only about 300 calories are consumed: these are two sandwiches or one dessert.
Do not think that running is a universal diet pill. Balance in nutrition and regular training are important.
Illustrations: Tata Malova.