How to run well and correctly

Suitable, well-worn shoes. Stretch before starting. Pay attention to your posture and stride.

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how to run well

HOW TO RUN CORRECTLY

Running is an important physical activity, but it must be done correctly. From equipment to posture, to the time we choose. An hour a day of healthy physical exercise It saves us from heart attacks. So why not start in the morning with a half-hour run? Running helps us lose weight and relieves tension.World Health Organization (WHO) recommends doing at least 75 minutes of vigorous physical activity, such as running, a week. According to a published research Journal of the American College of Cardiology Even the least trained runners can boast benefits in terms of longevity, compared to sedentary people and have a higher risk of death lower than 45 percent. Many of us think running is easy and are convinced we're doing it right. The reality, however, is quite different, as many of us make at least one mistake when we run. Yet running correctly isn't difficult.

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READ ALSO: Climbing the stairs is good for you, it helps you lose weight and at the same time helps your heart and lungs

  • CHOOSING THE RIGHT SHOES

A pair of sneakers is n't necessarily suitable for running. Furthermore, they should be replaced every 600 kilometers or so, and we mustn't forget a golden rule: for running, you need to wear comfortable clothing, from head to toe.

  • STRETCHING

Especially if you're not trained, you should never forget to stretch before starting a run. A good solution is to combine running with Pilates , a training system that helps correct posture.

  • CORRECT POSTURE

Avoid leaning too far forward with your torso, which can cause a hunched posture. Your arms should be loose, with your elbows bent at right angles. Your head should be held high, the nape of your neck aligned with your spine, your chin parallel to your chest, and your eyes fixed forward, not looking at your feet.

  • STRIDE

The stride, or the movement of a single leg from one contact with the ground to the next, must not be excessively long, bringing the foot too far forward. The correct stride is short and fast. The knee should be in line with the ankles, so that the foot, landing on the ground, ends up further back than the ankles. If the knee and ankle alignment are incorrect, you risk injury.

  • PLACE THE FOREFOOT

Running is not like walking. The two activities have different landing styles. When walking, we always have at least one foot in contact with the ground, while in running, there's a phase in which neither foot is in contact. Therefore, when running, the foot must land flat, falling back down beneath us due to gravity.

  • GAIT

The pace we maintain while running is very important. The optimal cadence is around 180 beats per minute, but reaching it requires training. To achieve this, we must run consistently, overcoming laziness. Running at a cadence between 150 and 160 beats per minute can make us feel tired because we aren't using the muscles involved in running effectively.

  • PREFER GRASS AND SOIL

Even if we live in the city, it's always better to run on grass or dirt surfaces. This way, we train our feet to handle uneven surfaces and maintain stability. Running on asphalt, however, can cause tendinitis over time , resulting in periods of inactivity, which can cause us to lose the relaxation cadence we've achieved over time.

  • WHAT TIME TO RUN

The best time to run is early in the morning, with breakfast being the last thing after your run. You also burn more fat in the early hours of the day. lunch break, however, time is running out, there's a risk of rushing through everything, and the only benefit is running in company. At the end of the day, we're tired and exhausted, and we long to go home: but running can also be a way to distract ourselves and recharge our batteries.

READ MORE: Diabetes and hypertension, risks plummet when walking

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