14 errors that prevent you from running easily

1. You look down

Novice runners often look down at his feet, and the need to - in front of him. Since the neck is not bent and keep the correct posture. Do not be afraid to fall and are looking at an imaginary finish line ahead.

2. You picked the wrong running shoes

Size, width, support, type of sole and the difference in height between the toe and heel - here you can go wrong with a lot. If the running sore of the foot, most likely, you picked the wrong shoes. It should be borne in mind that buying sports shoes need half a size larger than the everyday. And, of course, you should not choose a model based on its appearance, color and fashion trends. Universal Council for choosing the perfect shoes there - you need to try out different models in the business. Some stores put the treadmill for the test.

3. You make too big steps

If while running you remind gazelle - stop when landing heavily ahead of the hip - is worth considering. Of course, gazelles are fast, but they have strong hooves. A human legs get too much load in this running style. Want to run faster? Remember, this is dependent on the strength of the gluteal muscles and hip extensor - Include in the training plan of the power of cross-training for the legs. here

58 exercises for every taste and simple exerciseWhich will help develop the correct width of the pitch.

4. You cross your arms

The fact that the right hand while running moves to the left, and the left - the right shows the torso of instability. Such motions reduce the speed. Strengthen your abdominal muscles to have better coordination, and at the same time protect the internal organs. Try six exercises for the pressThat really work, or one of the 36 variations for your fitness level.

5. You run too much

It was decided that the move run through 5 kilometers? It would be naive! Pick a program for novice and start small: alternate small intervals of running and walking, gradually increasing the share of run. Do not forget that walking is also very good for your health and burning calories. But the real goal will not lose motivation and reach the end.

6. You are not paying attention to breathing

In the race you need to consider many things. But the breath - one of the most important aspects. Synchronize breathing with steps affects how long and how fast you run. Does not matter what scheme you choose, as long as it is possible to maintain a steady rhythm. And here is how to breathe correctly - the mouth or nose - still a controversial issue.

7. You lift your knees too high

Most often this error committed cyclists, since they quadriceps femoris well developed. Remember that while running the most should be involved glutes and hip flexors, which were discussed above. Ideally, your knees should not be unbent by more than 45 degrees.

8. You are constantly thinking about how hard it is put one foot

run, of course, is not easy with such attitude. To digress, turn music louder or pay more attention to how beautifully around if run in nature. And even better, concentrate on your breathing.

9. You do only run

Of course, running strengthens the whole body. But that is no reason to give up weight training. Yoga and classic exercise in the gym should definitely be in your training plan. They will learn to feel the muscles - running will be given easier and the risk of injury is lower.

10. You too much lean forward

All day sitting hunched in front of a computer? In the running habit slouch certainly not worth transferring. To avoid this, include a warm-up stretching the hip flexor.

11. You just knead in a standing position

In addition to the joint exercises, you need to do before jogging dynamic stretching. Your choice - lunges and jumps. After jogging do not just flop into a chair. Calm the breath and avoid delayed onset muscle soreness will help static stretching.

12. Your knees touch each other

Most often, it is typical for miniature women: during the landing foot knees hurt each other. root of the problem - the weak muscles of the buttocks. Ultimately, this leads to problems with his knees, so strengthen the buttocks.

13. You think you are not made for running

If you walk, then run, and you can. Even with serious diseases people run marathons. Keep a positive attitude, get a reason not to go with the treadmill regularly remind yourself about it. Do not hesitate to engage in dialogue with them. This is not a sign of madness, as an effective tool to increase endurance.

14. Do you drink too much water

Lack of water leads to health problems. But it leads to an excess of gravity - it will be harder to escape. We need to find a balance. In fact, a newcomer, who runs a small distance, it is not necessary to drink while jogging (when it's not too hot). If you want to approach the matter thoroughly, weigh yourself after your workout. For every lost 100 g you need to drink 100-150 ml of water.