10 categorical "no" on a treadmill
Sport And Fitness / / December 19, 2019
Running in the gym for many reasons more comfortable than on the street: the weather is always good, no bumps, no tree roots, no puddles, no danger to meet malevolent individuals. While running on the track as a whole is easier than on the street, in the classroom on this rather dangerous simulator should follow safety rules. To avoid the risk of falls and injuries, please read our article.
1. You can not run in bad shoes
It is not necessary to base the choice of sneakers for running only on their appearance. During a workout, you need to think about the style of the last. A first - of depreciation, ventilation and the correct position of the foot. On the first two points you will be quite able to advise the employee sports shop. But the last is best to visit a podiatrist. It will determine the characteristics of your foot and make recommendations on the selection of shoes and / or orthopedic insoles to help avoid knee injuries and ankle.
2. You can not ignore the warm-up
In no case can not run without warming up muscles! Heating of the inflow of blood - and, hence, oxygen and - the muscles and ligaments. Therefore, should begin to run from 5-10 minutes, gradually increasing speed. Ideal then get off the treadmill and do a few exercises: mahi, bending, squatting, lifting on socks.
If you run in the morning, the warm-up should be longer. At a minimum you should start with 5-10 minutes step, then - a few minutes prior runs at low speed, during which you will be able to configure the correct breathing. Only then gradually increase to a maximum speed.
3. It is impossible to slouch
About the correct posture should be remembered in any situation. And on the treadmill, when the load on the spine is increased, it is necessary to pay special attention to posture.
Many novice runners complain of back pain. But it is not always a contraindication to running. Most often it is a signal that the tape should reduce speed and to work out the correct posture while running. This goal may not seem so attractive as increased speed or distance. However, only its achievement ensures that you will be able to for many years to break records.
4. You can not hold on to the handrails
It would seem that it gives a lot of support. But in fact, if you hold on to the handrails, the center of gravity of your body shifts, which leads to an incorrect position of the body. Plus, if you're running to lose weight, holding the handrails, you are cheating yourself. Working hands while driving burns a lot of calories.
If you need to hold on to the handrails, means you choose too large load (temperature, tilt angle). Reduce it and build up gradually, as the arms, bent at an angle of 90 degrees, may move naturally at your sides.
5. Land can not be wrong
The position of the foot on landing affects the load of impact is distributed throughout the body. Improper landing may cause the onset of pain in the ankle, knee, back or even injury. There are different opinions on how to properly put a foot while running. It depends on the running speed, the surface hardness and goals runner (speed or endurance race victory in the near or running as a hobby for many years).
On a treadmill at a speed higher than 7-8 km / h is the safest for landing the toe. In this case, the foot should be moderately stressful - so that was free to redistribute the load on the foot and not rolled up.
6. You can not look down at your feet
When you bend over to look at your feet, you can lose your balance and pull the neck or back, your knees hurt. In addition, even a rare look down at your feet lead to a change in your rate, while the treadmill keeps moving all the same. This leads to an overstrain.
To control your feet, you will be sent down did not look and feel. A watch should be all the time in front of him - to the fictional finish line.
7. You can not make too big steps
Not on the treadmill trying to repeat the movement of sprinters at the stadium and trying to stretch the legs to the maximum. The step length should be optimal. So you do not perenapryazhotes and can run longer. In addition, those who make too big steps, usually pressed against the top of the tape. So you can fail to catch the engine compartment lid and stumble.
Try to make about three steps per second. If you feel that the step length for you to become too short, it is time to increase the pace.
8. You can not jump off the track at full speed
Some runners have a habit of jumping off the treadmill at full speed, to drink water, or use a towel. Do not take their example. Even if you have perfect coordination, why take the risk? You can tuck the ankle or fall. After a long break to restore you have to start moving towards your goals from the start. So it is better to sacrifice a few seconds at a safe rate of reduction than a week of diligent training.
9. You can not overwork or too relaxed
Often in pursuit of the result, we forget about the process. On the track it could be fatal: getting injured, can ever deprive yourself of pleasure to run. If muscle fatigue, increased heart rate and even more so the pain becomes stronger with each workout, which means you overextend. Take a break! After a couple of days you will be pleasantly surprised: it becomes easier to run, and most likely, you will be able to make a new breakthrough.
If, however, you become too easy to run, it is also fraught with danger. While running, you have to be focused in order to maintain the correct posture and breathing. If you notice that began to head in the clouds, like stare at the TV, it is time to increase the load. Nor should run the entire workout from one tempo. Run interval - the variable-rate and / or inclination. This will allow you to stay focused, burn more calories and achieve their goals faster.
10. You can not run when you feel bad
With a hangover, or snot - you are in any condition on the track? Cool! Your willpower to be envied! And often after running really get better. But if you start running and felt that sickness does not allow sufficient attention to be paid to training, stop. Remember that willpower - it's not a goal but a means towards improving running technique. And so you can be proud of. So this time let your holiday or walk in a comfortable pace "over the hills."