In spite of the fact that, at first glance, running seems like a common kind of sport, you need theoretical knowledge for productive running trainings, which will be discussed right now.
1. Running technique
The correct position of the torso and the stamping of the foot during running will make it possible to avoid the occurrence of sprains, fractures and other injuries which are common for running, and also allow the runner to expend less energy.
The torso must be in a straight position or be slightly tilted forward. The main mistake of all beginners is when the body bends back, thereby having gravity complicate the run. Shoulders should be lowered and relaxed. When they are tense, extra energy is expended.
There are several basic ways of setting the foot down: on the toe, on the full foot, rolling from the heel to the toe and from the toe to the full foot. The choice depends on the distance, running time and physical indicators of the runner.
The technique suitable for most beginners is the rolling from heel to toe, since it is the simplest of all. But, when using this technique, you should choose the right and comfortable shoes to protect yourself from damage and provide a comfortable run. When running for long distances, the most effective thing to do is stepping from the toe to the full foot, and for short ones, the best thing to do is stepping on the toe, but this technique is rather complicated, so it is mostly used by professionals. The most difficult is running at full foot, as, because of its specificity, it can cause serious injuries.
2. Breathing basics
First, breathing must occur with both the nose and the mouth at the same time. When breathing through the nose, oxygen is absorbed better, but it should be borne in mind that for breathing with your nose only, one must have a well-developed nasal breathing, and besides, the amount of air coming through the nose may not be sufficient for rapid running and heavy exercise. And when breathing occurs both through the nose and through the mouth, the body is replenished with both easily digestible oxygen and the one that is digested more difficultly, which guarantees the full functioning of the body.
Secondly, do not try to synchronize the frequency of breathing with your steps. You need to listen to your body, breathe in and out with the frequency that is comfortable to you.
Thirdly, you must remember your breathing from the very beginning, because, with uncontrolled respiration, one can begin to suffocate halfway.
3. Time and place
Beginners should not run a lot in the first days, as it is advisable to gradually increase the workload. During the first months, you can run one day for about 30 minutes and rest on the next day. You should determine the right time for jogging based on your chronotype, considering when your physical activity is at its peak. If you are a lark, the morning is better for you, and if you’re an owl, then the evening. You can also run in the daytime, but, in the warm season, it's usually very hot, so it's better to think twice before exposing your body to high temperatures, which, combined with physical stress, will adversely affect your body.
Another important part of running is the place. It is fine to run along the ground, asphalt, grass, sand or at the stadium on specialized tracks. A good option is a periodic change of terrain. This allows the use of additional muscle groups, since their involvement can vary based on the complexity of the selected surface.
The main thing to remember is that any kind of physical exercise should bring only benefit and pleasure.