5 Running Tips for Beginners 🏃 5 Things I Wish I Knew about Running from the Beginning

5 Things You Didn't Know About Running

Often, in order to break records and achieve results on the track, desire alone is not enough. Plunging headlong into the exciting and eventful world of running, you begin to devote more and more time to training that helps to develop the correct technique, more and more analyze your state during the race and listen to the body's reaction. In order to understand and answer the most common questions about how to run correctly, we visited the Adidas RunBase training base and made a list of recommendations for you to improve the quality of your training process.

5 Things You Didn't Know About Running

Photo: Polina Inozemtseva, Championship

Vehicle race

You probably have the question arises: how can you run wrong? But this is one of the most important components of success, which so often beginners lack to achieve their goals. You need to land on the forefoot. Race walking is a great example of this. It differs from running in that it lacks the flight phase that is in running. The flight phase is essentially something like a jump. And if we try to just jump in place, our brain will instantly fire, and we intuitively land on the forefoot, because landing on the heels will not do anything good. Roughly speaking, running consists of walking and jumping. And if you follow the correct running technique, then you will no longer have to think about which part of the foot to land on - our body will do everything by itself. Unfortunately, nearly 80% of people land on their heels. In this case, the entire load falls on the knees, which creates the risk of injury.

5 Things You Didn't Know About Running

Photo: Polina Inozemtseva, Championship

Important bend

Another common mistake is that the knees often stay straight while running. But running on straight legs is two or even three times more difficult. Remember: your knees should not stay straight while running. The leg bending process helps relieve the calf muscles and engage the hips. To bring your legs to automatism, you need to perform a high-quality and prolonged warm-up, including running exercises.

Soft landing

Among other things, the very position of the foot relative to the body is also important. You need to land under the center of gravity. It is important to get rid of the overhanging of the lower leg and unnecessary movements and reduce the entire process of running to raising and lowering the hip. All this will lead to the correct cadence (number of steps per minute), the norm of which is 180-190 steps and will help to develop your ideal pace. The more often we run, the less time will be left for reaching the lower leg, and, consequently, the quality of the training process will increase.

5 Things You Didn't Know About Running

Photo: Polina Inozemtseva, Championship

Keep yourself in hand

Now let's talk aboutrotation of the shoulder girdle and hands while running. The normal bend angle of the arms is 90 degrees +/- 10. If the angle is too small, then you will begin to swing your biceps. Of course, there is nothing wrong with this, just when running, such a load is not a super task, so you should not waste extra energy on it. But let's not go to extremes: clench our fists too much or run with open palms. Coach's advice: in order to determine the ideal position of the hands, imagine that you are holding something like a small potato in your hand.

Breathe evenly

And of course we must not forget about the correct head position. Do not throw your head back or tilt it. Do not strain your face and neck muscles. While running, look forward at a distance of 15-20 meters in front of you, this will open the airways, this will significantly increase your endurance, because proper breathing in running is essential.

5 Things You Didn't Know About Running

Photo: Polina Inozemtseva, Championship

In order to feel comfortable on the running track, among other things, it is very important to choose the very perfect pair of sneakers. The choice must be based on the individual needs of the runner. Be sure to consider where the main training cycle will take place. Trail shoes that fit perfectly into a cross-country race will, alas, not be as effective in a gym, and vice versa. In the studio Adidas RunBase we were told that all the world's major brands have long been producing several lines adapted to different running surfaces, so there will be no problems in choosing the very pair.

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