1. Deliberate running. Let your GPS watch worry about pace, and distance, and time. Make everything about every step purposeful, and be aware of every feeling and what it means. This gets easier with practice.
2. Up and down motion is wasted energy. Eliminate it by never rising above your lowest point.
3. When you leave the ground, gravity inevitably pulls down on you, creating up and down motion. Don’t leave the ground unless you’re running too fast not to.
4. Impact is bad for your joints. Don’t land on your heel, which produces full impact. Land on your midfoot, which is flexible and allows you to use everything from your foot to your torso in shock absorption. Don’t land on your toes, which works the calves too hard.
5. Running is not a lower body exercise! Running is a full body exercise. Act like it is. Coordinate your whole body in the run. Don’t just push off with your legs, push off of your leg with your body! Keep in mind, though, that you should only be slightly twisting your torso. Hands should not cross your center, and feet should land below the hip.
6. Proper breathing is critical! Oxygen is what keeps you going, so if you don’t oxygenate properly you will not run properly! Keep in mind that if you are coordinating your whole body in the run, it will affect your breathing. This makes it important to allow the pace of your breath to correlate with the pace of your step, so that the expansion and contraction of your lungs is in sync with the slight twisting of the torso involved in proper running. Read more “What are the proper techniques to run?”
Suncatchers as a decorative element
Now there are many different elements that are used to decorate the house. On the one hand, it can give many people the opportunity to decorate the house, depending on what they prefer. On the other hand, there are some problems that are caused by too wide a choice. Among this variety it is quite difficult to choose something as attractive as possible. In this article we will talk about such a decorative element as suncatchers, because they have become very popular recently.
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Heart rate zones
What are the pulse zones and formulas for their calculation
Heart rate is measured by the Haskell-Fox formula: PE (max.) = 220 – age.
Supination
Supination is a movement with external rotation of the limb.
Simultaneously with the shift in the athlete’s center of gravity, the muscles of the foot and lower leg begin to strengthen their work. From a mobile system, they become a rigid, but elastic support, accumulating energy for the future push.
Can I run every day?
A similar question arises for novice runners who train two to three times a week, but want more.
Often they are guided by simple logic: the more I run, the better the result. Indeed, the method of increasing the training volume is used by professional athletes and advanced amateurs, but for beginners, it takes time to adapt the body to unusual loads.
The effect of lack of sleep on the runner
A night without proper sleep will already affect your running results. Chronic lack of sleep, even one hour less than expected, tends to accumulate and result in negative consequences for your health and sports.
Basic injuries to runners
The main injuries of runners are well known, but little studied. Almost all of them do not happen suddenly in training, as in many sports – at first some time passes during which the balance in one or another part of the body is disturbed.
How to recover after training
Only the correct ratio of training and recovery procedures takes the body to a new level of development – athletes improve their speed and endurance.
How to get rid of severe pain in the side while running
Today we will talk about this terrible sensation in the side, the reasons for its occurrence and how to get rid of it.
Read more “How to get rid of severe pain in the side while running”
The benefits of swimming for a runner
To achieve better results, you need to not only add variety to your running workouts, but also add strength training, yoga, etc. In this article, we will talk about how hiking in the pool can be useful for the runner.