How to run: the technique, breathing frequency steps

The correct running technique is needed not only to professionals. stops production, the position of the legs and the body, breath and frequency steps affect the efficacy and safety of your runs.

How to set foot

While running, you need to land on the forefoot. In his book "Run faster, longer and injury free"Nicholas Romanov and Kurt Brungardt offer the reader to try to take off our shoes and run with heels: you will not be able to run a long way, because it will hurt his heel. Amortization of modern running shoes will be put out blow, but the pain is not the only problem with this formulation of the foot.

human foot is arranged so as to effectively damp impact loads. Her arch flattens the step in time, then straightened and emits the stored energy.

When you step in the front of the foot, this mechanism works. But if the first goes down the heel, no amortization takes place. You're just stuck in the ground.

Landing on the heel, you just press on the brakes in terms of biomechanics. These runners do not slow down at every turn.

Coach Rodney Wilts

At correct landing outside edge of the foot barely noticeable unscrewed down and the thumb - up. First floor regard foot pad, immediately thereafter lowered heel.

It is not necessary to run only on the balls, and even more so on the toes: it is fraught with trauma and overexertion.

In the video below - Setting foot Ethiopian stayer and marathon runner, Olympic champion Haile Gebrselassie.

When you shift your body weight on the foot, the foot is clearly below the center of gravity, and not in front of him. Your body at this moment resembles the letter S. The knee of the supporting leg is located on the tip and is directed forward, stop - at the pelvis.

Once you have pushed off from the land rises to the shin parallel to the floor, and shall be made forward knee. And the cycle repeats itself. Below - a fragment of a lesson on running technique Sage Running from marathoner and coach Sage Kanadey run.

Exercise "Pose running"

This exercise of the Romanov books and Brungardt. With it, you can feel the correct posture when landing before entering the track.

Take off your shoes, stand up straight and move the weight on the front of the foot, the heel does not come off. Bend your right knee and lift your leg so that the right tibia was at the level of the left knee, and legs were like the number 4. Left hand to lift the counterweight.

In the picture below the desired position is to the right, left - the same posture while running.

Hold the pose of running for 10-20 seconds, then repeat with the other leg. Perform three sets on each leg. If you are outdoors, you can run between sets, to feel how the body takes this posture while running.

How to find the correct position of the body

How to keep the neck

The neck should be flush with the back. Do not lower or lift my head. All this affects your posture and position of the spoils. You can look at the horizon, or, if you are afraid to stumble on a section of road in front of 20-30 meters. The main thing - lower the eyes, not your head.

How to keep the shoulders

They should be straightened to the chest was the most exposed. Do not slouch and do not output the shoulders forward, even if it is customary for you to pose. It spoils the alignment of the body, causes the bend.

It is also important not to raise the shoulders. It overstrains muscles, it does not give arms to move freely and increases energy expenditure. If the shoulders are raised against the background of fatigue, flatten them and shakes hands.

How to work with your hands

Arms bent at the elbows at right angles. Forearm do not tense up and move close to the body. Elbows clearly go back. If you put them, it will increase the body swinging from side to side, take power and reduce the running economy.

Brush gathered in a fist, thumb looking upward: if it is so, you will not dilute elbows to the sides.

How to keep body and pelvis

The housing is straight with a slight forward tilt. You do not need much to lean or recline. Otherwise, you'll slow down at every turn.

Taz post forward and upward, strain buttocks. So it will be easier to raise the knees and run.

How to breathe correctly

Proper breathing will help prevent colic and discomfort while running. It should be:

• phrenic. This means that when you inhale you inflated stomach, and when exhaling - blown. This breath will cause the diaphragm to work and provide you with enough oxygen.
• rhythmically. Rhythmic breathing in the format of 2: 1 (two steps - a breath, one - exhalation) helpsImpact Loading and Locomotor-Respiratory Coordination Significantly Influence Breathing Dynamics in Running Humans reduce fatigue the muscles responsible for breathing, and hence the energy costs to run. In addition, the breath in a format allowing longer dwell in the inhalation phase, when the body is maximally stable. If you are uncomfortable to breathe in this format, try 5: 2 or 4: 1.
• Simultaneously, nasal and oral. Nose warms the air, and the hairs clean it from dust. But while running breathing through the nose may not be enough, so you need to connect mouth. If you run in winter, Press the tip of the tongue to the palate. Cold air will have to go around the obstacle, and he has time to warm up a bit.

Exercise "Diaphragmatic breathing"

Lie on your back or sit up straight, straighten and lower the shoulders. Put his hand on his stomach to control its movement. Take a deep breath as if you need to inflate the stomach: he has to climb under your palm. Then exhale, simultaneously pulling in the stomach.

Do this exercise 15-20 times to get used to, and then practice at any time think about it: at work, in public transport, while walking. Ideally, you need to breathe so constantly.

How to find the correct frequency step

The frequency of steps per minute, or cadence, it is important not only for the speed of your running, but also for healthEffects of Step Rate Manipulation on Joint Mechanics during Running joints. The optimal cadence reduces the load on knees and hips, and also improves your performance in the race.

It is believed that the ideal cadence is 180 steps per minute: this frequency steps in the majority of professional runners. However, it can vary depending on the structure of the individual.

To begin, count the number of steps per minute. If the cadence of less than 180, gradually increase the frequency steps. To begin with 5%. Run in such a way until they get used, then add another 5% and so on.

The better to count cadence, download, metronome app, install it, for example, 160 beats per minute and adjust the beat while running.

Also, you can listen music with a certain bpm (beats per minute) and run in tact.