Regular physical activity is the human body needs for proper functioning of all organs and systems, maintain muscle tone and good physical fitness of the organism as a whole. Running is in this sense a universal tool that helps maintain tone all muscle groups, gives maximum pleasure and practically available to everyone. To jogging brought only benefits to their beginning it is necessary to consult an expert, how to run.

How to run at the start of employment

The main rule of the start of classes in any sport is the dosage load. Start jogging should be gradual, since the intensity of exercise can lead to trauma and wear body. Many experts advise to start regular physical activity with a fast walk, gradually increasing both the classroom and their intensity. After a week of training, you can continue to daily jogs.

In the first week of training, it is important to closely monitor the pulse, to be an average of 100-110 beats per minute and does not exceed 120 beats per minute. In the early sessions is best to alternate a few minutes of running with periodic brisk walking. This will restore the pulse and warn the extra strain on the heart.

How to choose the time and duration of employment

The duration of runs in the first days of the occupation should not exceed ten to fifteen minutes. In many ways, the duration of training at an early stage depends on the level of physical fitness person. The first two weeks is better to train gently - and do jogging two or three times a week, allowing the muscles to recover and will not cause overvoltage body.

Many prefer to do jogging, considering such physical activities the best way to finally wake up and shake off the sleepy state. But do not start to run almost immediately after you wake up, because this could be a shake-up of the body to serious stress.

Proper equipment for running

Outerwear run selected depending on the time of year, however, with the general rule is to choose the clothes, the freedom of movement and light. If the purpose of jogging is getting rid of excess weight, then you can dress warmly, providing increased perspiration and excretion from the body of excess fluid.

Of particular importance for jogging shoe is the right choice. Footwear for running good quality helps to reduce the load on the foot, because different dense and thick sole and provides good cushioning. This is important for healthy joints and proper distribution of load on foot. On running shoes better not to save, because in addition to the convenience it cares about the health of the joints.

How to run

In addition to a gradual increase in load while jogging is important to follow some rules. Only need to breathe nose, trying to keep the same rhythm. If breathing hitched, it is better not to start to breathe a mouth, and go for a quick walk to the recovery heart rate and breathing.

During the run do not need to make unnecessary movements, you need to run, not bobbing, keeping the body straight and slightly forward, the center of gravity will be properly distributed. While running, the inner edges of the stop must be on one line, which prevents the body rocking from side to side.

To relieve the joints and not to create a shock on the heel, you should try to put the foot on the ground over its entire surface. This strike spread to the whole area and it does not create a serious load on the joints. This in turn prevents pain or a feeling of fatigue in the ankle, lower leg or foot. While running, you should try to gently straighten the shin, and not just try to straighten the leg, as the weight of the body falls on the straight leg and knee suffers from peak load. In this race weight like "bumps" on the forward leg, and has a serious strain on the knee, hip, and behind them, and on the spine. When smooth extension lower leg bent leg acts as a shock absorber and softens the blow of the foot on the surface.

Natalia Biatova

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