Proper running technique for beginners. Correct running technique

Proper running technique helps not only to avoid injuries to the joints and tendons, but also to use the body's resources more efficiently. At the same time, it is not only athletes who need to observe the correct trajectory of movement, because improper positioning of the legs can affect the health of the joints even with minor loads.

Before running correctly, running technique begins to be learned from mistakes. They are repeated by almost everyone who is just starting to run. These include:

"sticking" the foot into the surface;
throwing heels to the sides;
running on the forefoot.

The first thing that beginner runners face before putting on a running technique is the so-called “sticking” of the foot into the surface. This means that during planting the foot slows down as the foot is placed at an angle to the ground. Because of this, running speed is lost and there is an increase in the load on the knee joint.

A common mistake many girls make is throwing their heels out to the sides, which also leads to a loss of running speed. Also, the consequence of this error is an increase in the volume of the outer part of the muscles of the lower leg. Because of this, the legs visually look crooked.

Important! By avoiding the described mistakes, one can easily understand the basics of walking and running technique.

Running on toes is also considered a mistake, as this increases the load on the Achilles tendon. Many use this technique precisely in order to avoid the first named mistake - “sticking”. Also, running on toes is practiced by people in shoes that are not designed for running. Therefore, for such activities, it is worth choosing sneakers with a thick and soft sole. Some call this style "natural running technique," but it's only suitable for sprinters.

Short distance running

To analyze the technique, it is necessary to disassemble it into several parts:

start;
acceleration;
passing the distance;
finishing.

Sprinting technique involves a low start when using blocks. Their location relative to each other is selected individually, but for non-professional athletes, the distance between them does not matter much. On the block, which is located in front, the runner puts the foot from which he pushes off at the very beginning.

Start technique basics

Before running, a five-support position is taken. This means that the athlete leans on the hands, feet and knee of the leg located in front. If the middle-distance running technique implies only a slight slope, then when starting at 30, 100, 200 and 400 m, the hands rest on the index and thumbs in front of the start line, and the arms are straightened at the elbow joints. For a more efficient back position, the runner's gaze should be directed one meter behind the start line.

After the command, the attention of the athlete's pelvis rises approximately 10 cm above shoulder level. In this case, the head in this position moves forward and is behind the start line. At this point, it is important that the legs are in tension and put pressure on the pads. But at the same time, the body should not be overly constrained.

Important! It is worth remembering that all the features of the technique are universal for both beginners and experienced runners.

After the “march” command, the legs unbend and the athlete begins to move at an angle of approximately 50 degrees. This is necessary in order to pick up as much speed as possible during the start. In order to correctly calculate the angle, trainers recommend imagining that at this moment the trolley is being pushed. The sharper the angle, the more effective the push will be.

In order not to fall during the start, you should choose the most optimal height for raising the pelvis and head during training, based on generally accepted recommendations.

Starting acceleration

The sprinting technique involves acceleration carried out at a distance of 15 to 30 meters. This parameter depends on the individual capabilities of the person. At about the 6th step after the start, the rise of the torso begins. If you do this earlier, then the entire repulsion effect is lost. With the correct inclination, the leg during support on the surface is placed behind, and not under the center of gravity of the body.

gradual lifting of the body;
lengthening the distance between steps;
narrowing the trajectory of setting the feet.

Raising the torso occurs to an angle in which a person runs for long distances. But in order not to lose speed, the runner should do it gradually, straightening up only to the 7th step. There is also an elongation of the step length until this parameter is equal to the norm for a particular person. To determine the correct distance, you need to try increasing the distance to the maximum and determine the moment when running starts to look like jumping. This will mean that the distance between the feet on the treadmill is too large and therefore not conducive to efficient movement.

After repulsion from the blocks, the feet are placed on the track not in the same line, shoulder width apart. Together with the movement of the hands, such actions contribute to a more effective repulsion. Unlike running for medium and long distances, after the end of the acceleration phase, the feet are placed almost on the same line.

Distance running and finishing

The leg during the run, in contrast to moving 2 km, is placed only on the front of the foot, which helps to maintain the gained speed. The repulsion is carried out simultaneously with the forward movement of the thigh of the second leg. While running, the arms should be bent at the elbow joints by 90 degrees and rise until the hand clenched into a fist reaches the level of the chin.

Important! To take into account the mistakes and correct them, you can record the movement on video and analyze the running technique.

If you pay attention to professional runners, you will notice that the setting of the foot is done with a raking motion. This means that at the moment of touching the track, there is no braking, as the foot is pushed back and is under the center of gravity of the body. At the same time, it is important to monitor the setting of the foot. The foot should not be turned out, as this impairs the effectiveness of the repulsion.

Before finishing, the cadence should increase again, because at this point the speed begins to decrease. To get to the finish line before the rest, you need to make a jerk, tilting your torso forward and moving both arms back.

Running for medium and long distances

Unlike sprinting, when overcoming medium distances, the correct running technique is slightly modified. The main features of the movement are preserved, but the duration of each step increases and the inclination of the body decreases.

To talk briefly about long-distance running, it is worth mentioning that after the command to march or the sound signal, the run begins in a position in which the body is tilted approximately 40 degrees from the vertical, and in a segment equal to 20 meters the body gradually straightens up to an angle of 7 degrees . At this stage, the task of the runner is to quickly overcome the distance in order to take the most advantageous position among other participants.

The main features of running technique at medium and long (3 km) distances:

torso tilt equal to 5 degrees;
relaxation of the shoulder girdle;
reduction of the shoulder blades;
natural deflection in the lumbar spine;
keeping the head straight.

At the same time, the hands move forward and inward, rising to the chin. The foot at the moment of touching the track is placed on the entire surface, and then the weight of the body is transferred to its front part.

Long-distance running technique has a feature that consists in relaxing the muscles of the legs and shoulder girdle. This is necessary so that the body can withstand heavy loads without losing speed. Relaxation of the legs occurs alternately at the moment of bringing the lower leg forward after repulsion. The hands rest when the supporting leg is placed on the ground. Shoulders sag a little at this point. At a distance of 100 meters from the finish line, the runner accelerates, increasing the frequency of steps.

Endurance running, the technique of which involves rhythmic tension and relaxation, is not immediately mastered, so runners should constantly perform exercises.

One of the first tasks of any novice runner, and even more so an experienced athlete, is to find the most comfortable running technique for himself.

Shoulder position

One of the most common running mistakes is tight shoulders. When running, the shoulders should be relaxed and lowered.

Here is a photo from the Berlin Marathon 2008, in which the legendary Haile Gebrselassie in a group of pacemakers runs to his next victory and setting a new world record. Unfortunately, it is difficult to see Haile himself in the photo (he is in the middle in a yellow T-shirt). However, look at other runners. All of them, without exception, have lowered and relaxed shoulders. No one pinches or lifts them.

Another important point is that the shoulders should not rotate. A slight movement of the shoulders, of course, may well be. But just a small one. In the photo of the athlete at number 85, this movement is visible. And from the point of view of ideal running technique, this is no longer correct. If you look closely, then Haile Gebrselassie himself does not move his shoulders.

Hand technique

The arms should work along the body so that they do not cross the midline of the body. The median line is an imaginary vertical line drawn from the nose to the ground. If the hands cross this line, then the rotational movement of the body cannot be avoided.

And this is another mistake when the balance of the body is maintained not by synchronizing the work of the arms and legs, but by the active rotation of the torso. It won't do any good other than wasting energy.

This photo shows the 2013 World Championships in Athletics marathon. Leading group of runners. Note that none of the athletes' arms cross the midline of the torso. At the same time, the work of the hands is slightly different for everyone.

For example, someone has an angle of flexion of the arms at the elbow frankly less than 90 degrees, someone has about 90 degrees. There are also options when this angle is slightly larger. All this is not considered a mistake and depends only on the athlete himself and on how it is more convenient for him.

Moreover, while running, you can slightly change this angle during the work of the hands. Some of the leaders in the world of long distance running do just that.

Another point is in the palms. As you can see from the photo, everyone's palms are gathered into a free fist. You can run with an outstretched palm. But it's not that convenient. It is not worth clenching your hands into a fist. This is an extra tightness, which also takes away strength. But it doesn't provide any benefit.

Footwork technique

The most difficult and most important part of the question.

There are 3 main types of foot placement when running for medium and long distances. And they are all used by professional athletes. Therefore, all these types of foot placement techniques have a right to exist.

Heel to toe running technique

The first and most common is the heel-to-toe rolling technique. In this case, the heel is first placed on the surface. And then the elastic foot rolls onto the toe, from where repulsion is made.

Here is a screenshot from the official video of the Moscow Marathon 2015. The leader's run, in the center is the future winner of the competition, Kiptu Kimutai. As you can see, the foot is first placed on the heel, and then rolls onto the toe.

It is very important that the foot is elastic. If you just put your foot on the heel, and then “slap” the pavement with a relaxed foot, then your knees will not say “thank you” to you. Therefore, this technique is actively used by professionals. But the elasticity of the foot is important.

Running technique with the full length of the foot on its outer part

A running technique that is less common than the heel-to-toe roll technique. However, it is also actively used by professionals.

Let's look at another screenshot. As you can see on it, the foot of the foot (in the center) is preparing to descend to the surface with the outer part, but at the same time the touch will be made simultaneously by the back and front.

At the same time, the foot is elastic at the moment of contact. This reduces the stress on the joints. In addition, from the point of view of efficiency, this setting of the foot is better than setting the foot with a roll from heel to toe.

Toe-to-heel rolling technique

Haile Gebrselassie is deservedly considered the standard of such running technique. He always ran this way and it was on this technique that he set all his world records.

The technique is very effective, but at the same time very difficult in terms of execution. Requires tremendous endurance of the calf muscle from the athlete.

Let's turn to the screenshot of one of Haile Gebrselassie's races. As you can see, the foot is first placed on the front of the foot, and then lowered to the entire surface.

Due to this method, the leg is ideally placed under the center of gravity of the runner, and in terms of energy saving, this technique can be called a reference. With this method, it is important to learn not to stick your foot into the surface. In this case, the picture will be reversed. Instead of saving forces, there will be their loss. The leg should be placed on top and just push you forward.

Many elite runners in long-distance races use different foot placement techniques along the way to periodically engage different muscles. So, for example, part of the distance can be run from toe to heel. Part from heel to toe.

Running on the forefoot

There is another way of setting the foot, when the entire distance is overcome exclusively on the front of the foot. But this technique is very difficult to master, and it does not make much sense for amateurs to strive to run long distances in this way.

For fans on the forefoot, you need to run no more than 400 meters. Let's say the result of 2.35 per kilometer is quite possible to show the technique of running from heel to toe.

Other Basics of Running Technique

While running, you should have minimal vertical oscillation.

The run should be high, that is, the knees should not be excessively bent. Otherwise, you will get a sneaky run, which is ineffective.

Try to raise the thigh of the fly leg a little higher. Then the foot is more likely to stand "on top", and there will be no bumping into one's own leg.

The angle between the hips is important. The larger it is, the more efficient the run. But the main thing in this paragraph is the angle between the hips, and not between the legs. If you try to bring forward not the hip, but the whole leg, you will bump into it with every step and lose speed.

Increase your running frequency. The ideal is the frequency of steps per minute while running from 180. For the leaders of the world distance running, this frequency can reach 200. The stride frequency reduces the shock load and makes running more efficient.

Try to run with your feet pointing in the direction of travel. Moreover, ideally, the legs should move in a single line, as if you were running on a narrow curb. In this case, the balance of your body improves and strong gluteal muscles are actively included in the work. This is how all professional athletes run. Particularly noticeable is the movement along one line of walkers.

Elastic foot. This is the most important part. If you just slam your foot on the surface, then it does not matter at all how you do it, you will not avoid injuries. Therefore, the foot must be elastic. Not tight, but elastic.

How long does it take to learn running technique

In order to master the running technique at the level when you no longer think about it, it will take a month, maybe two.

In order to master the technique of rolling from toe to heel, it will take several months, as well as regular training of the calf muscles.

To master some kind of running technique to perfection is not enough life. All professionals at each training session constantly work out their running technique.

Running is considered one of the healthiest sports along with swimming. It has a positive effect on the whole organism, but any medal has two sides. Running the wrong way can cause you more harm than good.

Running is one of the most natural movements of our body immediately after walking. We can safely say that the very nature of people has a running program. Its benefits for the whole body are enormous. While running, almost all the muscles of the body and many organs are involved. By the way, running is one of the best, so many people start doing it with the goal of losing weight.

As for professional sports, running is the discipline of athletics, which is called the queen of sports. And it should be noted that it is deserved. Running is the basic training of almost any athlete, from a boxer to a cyclist. It helps to calm down after a hard day and cheers up. In addition, this sport does not require the purchase of expensive equipment and visits to special institutions, which makes it the most affordable. Therefore, we can conclude that running is the lot of not only professionals, but also ordinary amateurs.

The benefits of running

As mentioned above, jogging can have a positive effect on almost the entire body. It's time to figure out what running affects.

The first thing jogging has a positive effect on is the cardiovascular system and the heart itself, in particular. During moderate and prolonged exercise, the walls of the heart are strengthened, which makes it stronger and more powerful. Regular jogging reduces the risk of heart attack. Therefore, we can safely say that jogging is an excellent prevention of heart disease.

In addition to strengthening the walls of the myocardium, the vessels are also strengthened. This, in turn, reduces the risk of thrombosis, improves blood circulation through the veins, arteries and other vessels. During long workouts, all the muscles of the body are saturated with capillaries. Due to this, in the future, the saturation of the whole organism, including the brain, with oxygen improves, which means that its working capacity and endurance increase.

During a running workout, athletes breathe heavily. Thanks to this, the respiratory system is also trained. The lungs in such training learn to receive and assimilate more oxygen. Due to this and the developed circulatory system, this oxygen in sufficient quantities enters all corners of our body. By the way, running is a real and effective way to restore your lungs after getting rid of the addiction of smoking.

Healthy running on the street strengthens the immune system and makes it less susceptible to colds. It will strengthen the joints of the whole body and a large number of different muscles. Among them are the muscles of the legs, the press, the back. In addition, the load will go to the arms, chest and neck, but not to the same extent as the first.

Do not forget about the psychological aspect of running. The most important thing is to improve your mood. Jogging releases the happiness hormone endorphin. Oddly enough, but running helps to better allocate time and systematize the plan of the whole day.

And with such a run you will improve the mood of others:

Can you hurt yourself by running?

Running is not always good for health. No matter how strange it may sound, but on all the organs that running has a positive effect, it can also have a negative effect. Among runners, there are often those who quit sports precisely because of various injuries. In fact, you can avoid all of them and even very simply, the main thing is to follow certain simple rules and then the health benefits of running will be maximum.

First, you need to make sure that the novice athlete has no prohibitions on running. First of all, this applies to diseases of the spine, heart, joints and ligaments of the legs. It should be noted that running puts a lot of stress on the spine and people who have problems with it should refrain from doing this sport.

Secondly, attention should be paid to the frequency. In order for the health run to remain healthy, it is strictly forbidden to overload your body excessively. Many, even professional athletes, incorrectly calculate the capabilities of their body and subsequently end their sports career. Still lucky if the doctors just forbid running. Otherwise, you can get a lifelong disease of the heart or other organs. Excessive load can easily land the "motor" of a person.

It would seem that there is nothing complicated in running for your own pleasure. The fact is that beginners see in the movies, hear from other people, read on the Internet that you can’t quit what you started, you need to fully devote yourself to training and in no case should you miss them. There is, of course, some truth in this, but only a small fraction of it.

If the training is very hard, then you should slow down immediately. If there is not enough time for recovery, then you should increase it or revise your daily plan. In many films, you can see footage of athletes training at night. So, at night a person should only sleep and recover. If it was not possible to leave work early or free time appeared only after nine o'clock in the evening, then it is better to skip 1 training day and leave the unfulfilled workout for tomorrow. This applies not only to amateurs, but also to professional athletes.

Running while sick is evil. During the fight against viruses or other diseases, there is an additional burden on the entire body, and in particular on the heart. During this period, on the contrary, it is necessary to rest as much as possible and thereby help the body overcome the disease. Not only is it necessary to refrain from exercise during a common cold, but it is also desirable to allow the body to recover for at least a week after complete recovery.

The next point to pay attention to in order to minimize the harm done to the body while running is technique. Improper foot placement can greatly damage the knees, lower back and other joints and ligaments of the legs, back and even neck. For various distances, such as sprint, middle and long distances, for cross-country running and road running, their own technique. Wellness running involves a minimal negative impact on the body, so the setting of the legs should be soft, you should not “stick” your legs while running, you should step on a full foot, the feet should be parallel to each other.

You can run anywhere, but it is advisable to choose a soft, flat ground surface for running. You can get out into the park, forest or field. If there are no options, then you can run on asphalt. Only in this case, you will have to buy special shoes with thick and soft soles and work on your running technique. In fact, in urban conditions, a stadium with a high-quality rubber coating would be an ideal solution. It is recommended to stay away from the large automobile arteries of the city and places with a high concentration of cars.

It is highly desirable to find yourself at least one like-minded person. Over time, running alone can get boring. You can run with music, but you should remember a number of points.

- firstly, because of the music, you can not hear the approaching car, dog or any other danger;

- secondly, music can bring down the desired rhythm and accelerate / slow down the athlete.

Recreational running technique

There are various methods of jogging, but it is customary to stick to two: uniform jogging and variable. The first is more suitable for experienced athletes, and the second for beginners who have not yet had time to decide on the appropriate pace and time of training.

The essence of variable training is that running alternates with walking. Moreover, its duration should not be less than 40 minutes. To determine the length of the segments, you should jog and continue to move at that pace until a slight feeling of fatigue appears. It is important not to drive yourself at the very beginning of the workout. The next step is to move on. It is desirable that in time the segment that is walked on foot is shorter than the running one.

Fix. Workout: Variable

– duration – 40 minutes;

- until the moment of fatigue;

- go to step;

Note. Ideally, jog for the entire 40 minutes.

The next technique is uniform running. There may be various variations. This is a long cross, recovery cross and others. The main task is to maintain the same pace, and preferably running in the same heart rate zone. Of course, it is better to rely on the readings of the heart rate monitor while running on rugged terrain. Other jogging methods are used very rarely, as they are less effective than those mentioned above.

How often should you run

After all the features of a wellness run are considered, you can decide on a training schedule. Professional athletes rest only once a week, taking into account the fact that out of 6 training days they have at least 2 hard special work in their schedule. Fitness jogging does not require such a serious load on the body, so you can do it on a softer schedule.

The simplest schedule would be to train every other day. When to exercise and when to rest, you can decide for yourself. To achieve good results and consistency, beginners are advised to do workouts on Monday, Tuesday, Thursday, Saturday, and rest on Wednesday, Sunday and Friday. Moreover, on Monday and Tuesday there should not be two voluminous and heavy workouts. For example, on Tuesday you can run an easy cross, and on Monday a cross at a higher pace and do general developmental exercises.

If you stick to such a schedule, then it is desirable that on Monday and Thursday there are workouts at a higher pace with additional exercises, such as jump-ups, push-ups, pull-ups, raises of the body and others, and on Saturday a long volume workout for at least an hour of pure running. It is important to note for yourself that in the first stage of training, you should only run light cross-country runs, with a maximum of one faster workout per week. After you have confidence in your abilities, you can proceed to the schedule described above. If such a training plan turns out to be too heavy, then it is necessary to return to light training again.

Conclusion

Running for health is, of course, a useful activity, but in order for it to remain so all the time and not harm yourself, you should follow certain rules, and most importantly, learn from other people's mistakes, and not from your own. Before you start jogging for the first time, it is recommended to consult a doctor and only then consider a training schedule.

It is advisable to take the first steps under the supervision of an experienced trainer. Today it is not very difficult to sign up for a running club. If you follow the tips and recommendations mentioned in this article, you will be able to extract only positive aspects from running.

Running is a movement, and any movement is good for a person. A healthy lifestyle is very relevant today, so how to run correctly, running techniques for various distances are frequently asked questions.

Who can't run

Not everyone can go in for running, for some this type of activity is categorically contraindicated. In the presence of these diseases, it is worth choosing a more moderate sport:

kidney disease (chronic);
heart failure (defect);
heart attack and stroke.

Warm up

Any type of running training involves a preliminary warm-up. This is necessary in order to avoid muscle pain, joint sprains. It is important to monitor breathing - it should be even and measured.

Warm-up exercises:

walking at a fast pace (5-7 minutes);
squats;
bending forward and to the side;
lunges.

Proper foot and hand work

If you look at what the running technique looks like on the video, you can see that professional athletes pay more attention to footwork. By learning to do this correctly, you can protect your spine from unnecessary stress and just enjoy the workout.

Basic Rules

During a run, the spine takes on a large load. It is very important not to step on the foot abruptly, but to do it gently. Remember that you are not in a hurry, you are just exercising for your health.
Landing is required on the front of the foot. If you step on the heel, training will become more traumatic.
Try to follow the steps: you can not make them too long. The smaller the step, the more efficient the run.

Hands must help the body. They should be kept closer to the sides, slightly bent at the elbows. We squeeze the brushes a little into a fist, but without undue tension.

Running technique depending on the distance

There are three main types of running, these are:

short distance;
long distance;
average distance.

The technique for sprinting is pretty simple. No overclocking, the speed immediately develops the maximum possible. It is important not to forget about proper breathing - through the mouth and nose. Long breath in through the nose, short breath out through the mouth.

Middle distance running technique looks a little different. Not only speed plays a role here, but also endurance. If the competition is on time, then there should be no acceleration. Proper positioning of the feet, help with the hands and regular inhalation and exhalation through the mouth and nose are important aspects.

Long-distance running technique is most often seen in marathons. If you are going to play sports in the morning and do a few laps around the stadium, first assess your strengths and capabilities. You can’t load yourself right away, otherwise the next day the muscles will hurt so much that you don’t want to do it anymore.

With these trainings, each person is familiar from the school bench. Every year at physical education lessons, standards were passed. The essence of the shuttle run is to go several times in the forward and reverse direction one distance.

Human benefits:

improves coordination;
develops dexterity;
improves speed-strength qualities;
helps improve starting speed.

Shuttle run (execution technique)

Before you start the exercise, be sure to stretch the body. Training is much harder than it seems at first glance, you can’t start it with unprepared muscles.
We take the pose of a skater. In this case, the fly leg is retracted back, and the push leg is forward.
We lean forward a little and at the signal "march" we begin to run.
You don’t need to straighten up right away, try to delay this moment. In a few seconds, you will have to gain the maximum possible speed, and this position will help to do this.
The hardest part is the turns. When approaching them, slow down a little, then avoid traumatic situations.

The shuttle running technique is very rarely considered as an independent discipline, but it is used to train athletes in order to develop their agility, stress resistance and attentiveness.

Distance of 100 meters

To overcome the hundred-meter race, it is important not only to be able to develop great speed. Coordination and attention play a huge role. Even a minor mistake can lead to loss of speed or injury.

100m Running Technique: Important Aspects

It is recommended to keep the body upright. This position of the body will make it easier to push off from the supporting leg and make the right step.
While running, the fingers should be straight, arms bent at the elbows.
To influence the speed, the emphasis is on taking off with the supporting leg.

sprint run

Sprint refers to short distances. It is considered to be the most difficult running discipline. Usually the distance is from 60 to 400 meters. In a short period of time, a person must show endurance, develop maximum speed at the start, not be distracted and keep pace until the finish line.

To develop maximum speed, you need to start running with your torso tilted forward. Be sure to help with your hands.
After the command "march" it is necessary to push off very strongly. The better this is done, the easier it will be to coordinate on the track.
After the start, the body straightens a little, but not completely.
In order for the movements to be intense, the distance must be covered on toes.
The closer to the finish line, the more diligence you need to show. It is recommended to pick up a lot of speed and do not slow down until the tape.

You may notice that some athletes jump onto the tape. They think it speeds up the pace. However, this opinion is erroneous. The jump only reduces the speed, it will be a shame if, because of this, a split second is not enough to win.

Benefits for the body:

helps to get rid of excess weight if you combine training with proper nutrition;
trains coordination and endurance, which is important not only for professional athletes, but also for an ordinary person;
normalizes the heart rhythm;
stimulates the release of adrenaline.

We can safely say that this is the most spectacular running discipline. Relay races are practiced not only by athletes, but also by schoolchildren in physical education classes. Very often it is included in competitions on the occasion of a holiday or some other important event.

Several people stand at a distance of 20 meters from each other along the entire distance of the stadium. The main task is to pass the baton without dropping it. This is difficult because, in addition to the wand, you need to monitor your speed and show maximum care. When an athlete passes the baton to the next, he has no right to leave the treadmill. Be sure to wait until the end of the competition.

relay race technique

Compliance with the correct technique implies knowing the basics of passing the baton.
It is important for a person to calculate the forces in such a way that at the start to develop a high speed, when approaching the second athlete, slightly reduce it and pass the baton.
The athlete who receives the baton must extend his arm back and stand in the proper posture so that as soon as the relay is in his hands, movement can begin immediately.

Benefit for health:

develops attention and coordination;
allows you to improve your running skills;
normalizes the correct rhythm of breathing.

Proper breathing

Proper breathing is one of the most important aspects of any run. Air should enter through the nose, this allows you to concentrate on the distance. If you breathe through your mouth, the throat dries up, the athlete begins to lose speed and concentration.

If a person is just starting to practice running and feels that he does not have enough air, he still cannot breathe through his mouth. You need to try to slow down a bit, while continuing to breathe through your nose measuredly.

Basic moments

Experienced runners are accustomed to breathing from the diaphragm. In other words, the lower abdomen. It turns out shallow breathing, passing through the upper chest. You can't learn it right away. Beginners are advised to practice the technique while walking or at rest. A deep entrance is made, all the air is mentally directed to the stomach.
When jogging a short distance, the breathing technique is slightly different. It is recommended to inhale and exhale not at every step, but at an interval of 3-4. At first, such a rhythm is practiced during normal walking. Over time, the body gets used to it and the technique can already be used during training.
Separately, it must be said about running in the winter. Doctors and coaches of professional athletes assure that you can only breathe through your nose at such a time. The fact is that if you inhale through your mouth, you can supercool the airways.

Health benefits of proper breathing:

normalizes carbohydrate metabolism in the body;
slows down the aging process;
improves the functioning of the intestines and stomach;
stimulates the normal functioning of the liver.

The correct running technique (observance of it) contributes to the improvement of the body. Beginners who follow the above recommendations will not feel very tired and will protect themselves from infectious and cold diseases. In addition, running is a great way to lose a few pounds of excess weight.

Running is the simplest and most accessible sport with health and fitness benefits. It would seem that he put on his uniform, sneakers and ran. However, in running, as in any other sport, proper technique is essential. Knowing all the nuances will make training absolutely safe and as effective as possible.

Running technique

Running, like walking, is a natural state of the body. But a novice on the way is waiting for a lot of problems, faced with which he can abandon classes without achieving any results. To make running easy and bring only pleasure, it is important to learn the correct technique. It should be said right away that it can change depending on such factors as the level of training of the athlete, the length of the distance, speed, anatomical features. Despite this, there are still basic technical elements that it is desirable to master and, if necessary, correct for yourself in the future.

Aspects required for endurance runners who are striving to master the correct running technique:

The direction of the eyes is a small thing, but important enough. If you look down while running, you will involuntarily begin to slouch and lower your shoulders. If, on the other hand, you look up, the tilt will disappear and the body will assume a vertical position. This will lead to neck muscle fatigue. Therefore, while jogging, the gaze should always be directed forward.
The facial expression of a running athlete is also a trifle, but it must also be taken into account. When running, try not to make a grimace on your face. In addition to tension in the muscles of the cervical region, it causes enslavement of the shoulder girdle. This can adversely affect running technique, leading to premature fatigue.
Keep your shoulders slightly back and relaxed as you run. So it will be easier for you to set the trajectory of the movement of the hands and maintain an even posture.
It is equally important to monitor the position of the elbows - they should be bent. The optimal angle of elbow flexion is 90 degrees. If the angle in the elbow joint is obtuse, the inertia of the arms will increase, which means that there will be a mismatch between the arms and legs. Lowering the arms to an obtuse angle is characteristic only for the acceleration of the sprinter.
Also, when jogging, hands should work. The work of the hands is most effective when they do not scatter to the sides, swinging the body behind them. In order to achieve this goal, it is not necessary to reduce the shoulder blades excessively. So you will create a lot of tension in the muscles that are located in the upper back. Work with your hands should be in such a way that they are slightly wound up to the chest, approximately to the level of the cheeks.
While jogging, it is necessary to use the muscles of the torso. This is especially true for athletes running short and medium distances. Thanks to them, the pelvis is involved in the work, due to which the step is lengthened. The pelvis also takes part in the process of placing the foot on the supporting surface and lifting it off the ground.
The most difficult movement in running is the leg. At the initial stage, that is, after repulsion, the lower leg moves up. The leg should be bent at the knee. It should be noted right away that the height of the shin lift depends on the speed: the lower it is, the lower the height of the overwhelm. After acceleration, the lower leg “slows down”, giving energy to the thigh. The thigh, in turn, is brought forward with a significantly bent knee. Then it again gives energy to the lower leg, which performs an unbending movement before placing on a support. And so on in a circle. Here you need to make sure that the leg does not swing as a whole - it needs to be bent before taking out and unbending after it. Please note that at the time of setting the foot, the leg should in no case be motionless relative to the body and wait for a meeting with the support. In other words, the running wheel should not stop its rotation even for a second.
Such a nuance as step length must also be taken into account when running. Too narrow a step is not enough to tone the muscles. It is unacceptable to use an excessively wide step, because it increases the risk of landing on a straight leg, which is fraught with injury.
In addition to these aspects, the correct running technique includes proper placement of the foot on the supporting surface. Specialists distinguish 5 main types of foot placement: rolling from heel to toe, placing the foot on the middle part, toe-mid-toe, without setting the heel, scissors. Since the question of how to place your foot while running is one of the most asked by beginners, it is worth analyzing it in more detail.

Ways of setting the feet

Roll from heel to toe- This is the simplest and most common stop technique when running, because it is used by many people while walking. The peculiarity of this technique is as follows: when landing, the foot is first placed on the heel, then, by means of inertial forces, it rolls onto the toe. Thus, further repulsion from the ground is carried out by the front of the foot. Often, beginners who use this method of setting their feet while running make some mistakes. One of the roughest is the “spanking” of the toe. That is, the runner lands on the heel, but does not roll. By allowing this oversight, a person increases the likelihood of injury. The main reason for this error is fatigue. In this case, you need to turn on the will and make every effort to control your steps. Take note that the correct run is a quiet run. This rule must be observed when performing any technique of setting the feet.

Placement of the foot on the middle part in almost everything is similar to the roll of the heel to the toe. The only difference is that at the moment of landing, the main load falls not on the heel, but on the central part of the foot. This positioning of the feet is typical of advanced runners who run one kilometer in less than 5 minutes. If you use the midfoot position at a slower pace, it will involuntarily turn into a heel-to-toe roll.

Toe-mid-toe- a technique in which the front of the shoe touches the first supporting surface. It differs from placing the foot on the middle part only in that the ankle does additional work. This method of placing the foot is used by professional athletes, because it has a much higher efficiency, unlike all the others. To run this way, you need to have fairly strong calf muscles.

Technique without setting the heel Suitable for short distance sprints. For running in this style, athletes use shoes with thin soles and tilt the body forward. It is under the influence of these factors that the heels of sprinters do not touch the support.

The difference between techniques "scissors" and "rolling from heel to toe" - very small. The lower leg makes exactly the same movements, only the muscles of the back of the thigh are included in the work. The use of the "scissors" method is appropriate for short and medium distances.

Of course, each technique of setting the foot has its advantages and disadvantages. You can experiment - learn all the techniques and choose the most suitable for you. However, beginner runners are still advised to give preference to methods in which the load is evenly distributed throughout the foot. This is necessary so that the joints are not overloaded with unaccustomed.

In the end, I would like to add that it is not necessary to strive to run correctly and stay in constant tension, controlling every step and strictly observing the accuracy of performing a particular movement. The main thing is to understand the essence of running technique and accept it. And then running will bring you genuine pleasure.