Nowadays, there are many health running activities. Which is a result of people of all ages turning to take care of their health or exercise more. In particular, they have decided to choose running as their main activity to make their body work harder, thinking that running is an easy activity and easy to do. Just run forward for a long distance or for a long time, and your body will benefit. However, many people run for a long time and feel that they have muscle or joint injuries. Or they run no faster and tired easily without knowing the reason.
It is not surprising to see many new runners give up on running to lose weight or running for health reasons. Today, ยูฟ่าเบท have a way to run for a long time without tired or torturing your body.
Check your health to be ready to run. Checking the agility of your muscles and joints. Checking the health of your knees, back, waist and hips to make sure that they are strong and not easily at risk of injury. This will allow us to run comfortably and not tired too easily.
Warm up before running. For new runners who do not exercise much, before starting, you should warm up by walking quickly for 5-10 minutes at the beginning.
Foot placement The position of foot placement can be divid into 3 points: At the tip of the foot, half of the foot. Which is from the tip of the foot to the middle, and on the whole foot. The final result is that where the foot will be place depends mainly on the speed while running. And correct and appropriate steps for the running speed will affect the impact that will occur to the position of the foot. If the impact force is too high, injury will easily occur.
Stepping forward will affect running speed. But a step that is longer than the body when placing the foot on the ground will become a landing or placing the foot with the heel. This will cause braking or reducing running speed, making it easy to get injure. At the same time, a step that is too short will result in a shorter stride distance, affecting running speed.
Swinging the arms, loosely clenching the fists in the middle of the body at chest level to gather force towards the middle of the body. While pulling the elbows backwards, lowering the hands in line with the body. Both arms must work in conjunction with the legs, alternating between the left arm and right leg that steps. The right arm and left leg work in conjunction with each step. Slow or fast, depending on the speed of each step.
Body arrangement: While running, lean forward slightly to maintain balance and center of gravity of the body to be relat or in line with the point where the feet touch the ground. Good control of posture to transfer force to the front will affect the force that will cause running speed. Along with the eyes must look straight ahead.
Practice breathing correctly while running. While running, you should breathe in through your nose. And exhale through both your nose and mouth at the same time. Breathing should be comfortable and you should try to breathe with your stomach. Inhale into your lungs until your stomach expands and force the air out by contracting your stomach. Incorrect breathing can cause gas while running.