THE SIX KEYS TO THE PERFECT RUNNING
Since a few years the practice running, jogging or running has become something more than a fashion, given that more and more people point to make this sport outdoors by the multiple benefits for health.
Much of their success resides in that practice may be at any time, without being subject to the schedule of the gym, and in simplicity that is put on a sport and go out and run Street. However, it also should take into account a series of guidelines so that the routine is not suspended and training is not harmful to the body.
To practice this sport in the best possible way, Krissia coach team offers a series of tips and tricks to get the maximum performance to training and prevent injuries and errors most common:
patience: run is a discipline very aggressive due to the large number of contacts that exist with the soil. In the first outings is normal to not be comfortable running. You need a period of adjustment that can last about a month, then begins to be comfortable with workouts.
gradually advance: especially for those who are sedentary. Ideally, start sandwiching career ride, i.e., running one minute and walking 3.
weight control: is important to take care of us in all aspects and not only exercise. Combined with a balanced diet will enable us to quickly begin to lose weight. Where a person has never run and also be overweight, the recommendation is to do elliptical or bike before running.
choose material: run is one of the cheapest sports that exist. The kit should include meshes and breathable shirt and, above all, a good sneaker. It is ideal to receive counselling at a specialized store, since footwear must adapt to the weight and the tread of each person. There are three types of tread:
-Pronation (when you step on the inner part).
-Neutral (when you step with the central part).
-Supination (when you step on the outer part of the foot).
strengthen muscles: in addition to running, it is important to strengthen the muscles. The ideal is to combine the running gym exercise to strengthen muscles and visit to a physical therapist to download muscles if we carry many trainings.
adapt the technique: every person has a different way of running. It is necessary to adapt the technique of race to the characteristics of each.
Most common mistakes
It is very common that amateurs runners comment errors during the exercise. What are the most common problems during the race and their solutions:
•Mirada and head position. Ideal is to align the head with our spine. Another common error is to run excessively contracted shoulders. These should be relaxed, since most of the force exerts it the undercarriage.
•Flexion of arms: One of the common mistakes is the position of arms running. And is that they must have a flexion of 90 degrees approximately, in addition, the line should go from the chest to hip.
Hip •posicion: Hip should remain elevated and aligned with the center of gravity. A common mistake of popular runners is to see that the hip les is 'falling down' during the race.
•The tread: It is important to work tread. We have to tread with the metatarsal area, avoid excessively tiptoe and much less heeling. This is one of the most common mistakes.
Career •economia: Call economy of race to run at the same speed but spending less energy. In this case, is not a mistake as something that can be improved with practice.
•Prevention of injuries: Is important to prevent injuries from the beginning and therefore, it is essential to strengthen the muscles involved when we run. And is that the force is a capacity that we have to combine with our resistance training, not injure them and improve our performance.
