Running technique over short and long distances. Proper breathing while running

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2018-03-19 05:55:41

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To Run or not to run? Of course, running! Running has a positive effect on the whole body, improves cardiovascular system and promotes weight loss. Add in the bonus of strengthening the immune system, improving metabolism and character.

Read on and you will learn how to run, to not get injured, what is the running short and long distances, and much more.

A different run

Running is a natural physiological process for humans. All can run! To do it with pleasure, long and effective, you need to know the basics of running technique.

The following types of disciplines:

  • Sprint, including barrier (to 400 meters).
  • Run on average distances, including agility (from 400 to 3000 meters).
  • Running a long distance (over 3000 meters).
  • A Relay race.

No Matter you are planning to run a marathon or a few laps in the stadium next to the house. Proper technique is aimed at improving the effectiveness of training and prevention of injuries.

Practicing proper running technique in track and field is a key point of preparation of sportsmen to competitions on all types of ranges.

Running for long distances

A long Distance call, if it exceeds 3000 meters. To be precise, the distance must be more than 2 miles (3128 meters). The classic disciplines in the sport are the races for 5 and 10 kilometers.

With the development of technology long-distance running focuses on the work of the hands and feet, the position of the body and breath. Consider these points in more detail.

Hand Position

The Hands work back and forth along the body. Try not to bring them over the middle line of the body. The middle line is called an imaginary line that divides the body into two parts (right and left) right in the middle. In this case there is rotation of the shoulders and body, which affects the feet of the runner and his speed.

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The Shoulders need to relax. No need to raise them up, it will automatically lead to tension. Don't squeeze your palm in a fist, this will give extra stiffness. Keep them straightened or just freely bend your fingers as if you have in hand a tender thing.

the work of the hands when running

Your Arms should be bent at the elbows about 90 degrees. Someone he will have less, some more. Find your best angle, but remember that running with almost straight arms inefficient.

The Position

The Body should be taut, with a slight tilt forward. Follow the vane position, don't allow yourself to slouch, otherwise the lungs are not fully disclosed and decreases the flow of oxygen in the body.

The Gaze is directed straight ahead, keep your head up and do not throw back it up. This will lead to fatigue of the neck.

The position of the feet

Beginner running technique related to footwork, raises many questions. This is due to the fact that no single correct opinion on this issue.

The Study techniques begin with setting the feet on the surface. Conventionally, the foot is divided into 3 parts: the front (toe), middle and back (heel). There are several options how you can put a stop to the process of running. All of them are used in practice. We will describe the most commonly used techniques.

Running from heel to toe

What is "running with heels"? This means that the first surface is the rear part of the foot, and then made a smooth roll on the toe.

Running from heel to toe

Now you can hear the opinion that this method of setting stops is not effective and leads to injury. However, if you have been running this way, it is likely that this option suits you. You only need to pay attention to the fact that the heel is not "stuck" in the ground, and the foot was supple. This will allow you to minimize the risk of injury.

Running with the production of the entire foot

When talking about this technique of running, we understand that when landing on the surface of the first falls, the average surface of the foot, often with a focus on its external part. Then there is the roll on the heel and push. Experienced runners use this technique more often than from heel to toe.

running Technique on the whole foot

Running with the forefoot

This technique is complex, for its development, it may take several months. But it is this style of running is considered a benchmark not only among fans but also among professionals. It is often called natural running technique.

Try to run barefoot without running shoes. Automatically you will begin to land on the forefoot, and then will be rolling on the rest. Remember this sensation and try running again to catch him.

running Technique with a forefoot

This technique is difficult for beginners because the bulk of the load falls on the calf muscles and ligaments of the ankle joint, which many are not developed.

Running long - running correctly

Setting the foot on the surface we understand. Find the most suitable way in which you will be able to run a long time without injury. In the photo below you can see that different runners use different techniques.

Different styles of running

Separately say about the frequency of the step. Step frequency is the number of runner steps per minute. Is considered ideal cadence of 180. The higher the number, the less shock load and more speed. For novice runners, this figure is usually less than 180. With regular training you will be able to increase it.

Avoid during the running of the strong vertical oscillations, in other words, not bounce up and down. The trajectory must be directed forward.

Keep the foot flexible. If you hear the sounds of "top" and "pants" in the running, then most likely you do not work correctly.

Here is another training video on running technique (below).

Breath

Proper breathing while running is the key to success in overcoming distance. For new runners there is a rule, which is: if you can maintain a conversation while running, then you breathe correctly.

The Breath should be smooth and rhythmic. Inhalation and exhalation must be done with the same speed. Often use the following method of breath: 2 steps inhale, 2 steps exhale.

If you are just starting to run, follow the hands, feet, body, and even count the steps for breath - an impossible task. So just try to find the best for yourself the rhythm of the breath.

It is Recommended to use abdominal breathing. This type of breathing the lung volume is fully utilized. To breathe through the mouth or nose - take your pick. Most often inhale nose, exhale mouth. At distances over 5 kilometers, when the need for oxygen is particularly large, it is advised to breathe through the mouth, to get the maximum portion of the air at one time.

From the first step to the marathon

In running long distance is a discipline in which participants run 42 kilometers and 195 meters. It's a marathon.

Haile Gebreselassie

For many beginning runners figure even in 5 or 10 kilometers is a desirable goal. What can we say about the marathon or even half marathon race with a length of 21.1 kilometers! However, with the popularization of running an increasing number of people are not professional athletes, wants to conquer the coveted distance.

That dream became a reality, you need 3 components:

  1. Physical training.
  2. The Time.
  3. Mental attitude.

Running long-distance requires a trained heart and vessels. In the short term you will develop some endurance so that to be ready to run 20 kilometers. And even more, a marathon can run the few times mastered his cherished "half". The training plan must include General physical training and special running exercises to improve running technique over long distances.

The Average period of preparation for the half marathon is 6 months, with regular exercise and a well thought out plan. This period may be more or less depending on your age and initial level of preparation.

A Distinctive feature of running on...


Article in other languages:

BE: https://tostpost.com/be/sport-f-tnes/18383-tehn-ka-begu-na-karotk-ya-do-g-ya-dystancy-prav-l-nae-dyhanne-padchas-.html

DE: https://tostpost.com/de/sport-und-fitness/18393-die-technik-des-laufens-auf-kurze-und-lange-distanzen-die-richtige-atm.html

ES: https://tostpost.com/es/deporte-y-fitness/18405-la-t-cnica-de-carrera-corta-y-larga-distancia-la-respiraci-n-correcta-.html

KK: https://tostpost.com/kk/sport-zh-ne-fitnes/18384-tehnika-zh-g-ru-ys-a-zh-ne-zyn-ashy-ty-a-d-rys-dem-alu-kez-nde-zh-g-ru.html

PL: https://tostpost.com/pl/sport-i-fitness/18354-technika-biegania-na-kr-tkie-i-d-ugie-dystanse-prawid-owe-oddychanie-p.html

PT: https://tostpost.com/pt/esportes-e-fitness/18356-a-t-cnica-da-corrida-de-curta-e-longa-dist-ncia-a-respira-o-correta-du.html

TR: https://tostpost.com/tr/spor-ve-fitness/18389-tekni-i-ko-u-k-sa-ve-uzun-mesafe-do-ru-nefes-al-mas-s-ras-nda.html

UK: https://tostpost.com/uk/sport-ta-f-tnes/18378-tehn-ka-b-gu-na-korotk-dovg-distanc-pravil-ne-dihannya-p-d-chas-b-gu.html






Alin Trodden - author of the article, editor
"Hi, I'm Alin Trodden. I write texts, read books, and look for impressions. And I'm not bad at telling you about it. I am always happy to participate in interesting projects."

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