How to run correctly? 10 essential rules

Running, it is known, is one of the most effective and handy types of sports for weight loss; you don't need special equipment, complicated equipment, a personal trainer or a specific technique? Indeed, running is not a complicated sport, but there are a few things you need to keep in mind for your efforts to work.

And because running is indicated both for improving physical health and for improving cognitive abilities, today we present 10 tricks that teach you how to run correctly .

How to run correctly in 10 steps

Whether you're jogging occasionally or getting ready to run a marathon, here's what you need to know about running correctly:

1 . Do not bend your shoulders, relax your muscles and keep your back straight so that a straight posture "forces" your back muscles and buttocks to work harder and so you will get results faster;

2. Move your arms forward and backward, as the movement of the pendulum does not bring them in front of the chest and does not keep them rigid;

3 . Bend your elbows 90 ° and clench your fists, but not too hard, but lightly;

4 . Relax your ankles to avoid accidents, don't keep them stiff;

5 . The ideal running pace for a long distance is 180 steps / minute, and to find out how close you are to this figure, count how many times your left foot touches the ground in 30 seconds, then multiply by 2. If you want a higher running speed, increase the number of steps, not the size of a step because you can force your wrists and muscles. Also, you should not increase the number of arm movements, it should remain constant throughout the run;

6 . When you run, look forward, not down, and try to keep your head and neck fixed;

7. Do not bother to breathe in a certain way, but try to relax and keep a steady breathing rhythm. It doesn't matter if you breathe through your nose or mouth (except in the cold season), it's important to feel comfortable;

8. While running, it is advisable to keep your abdomen slightly tense, but do not force yourself from the start, you will get used to it along the way;

9. Try as much as possible to land on the front of the sole because, if you land on the heel, the spine, hips and ankles will be subjected to a very strong impact and you can risk injury; also, make sure that the shoes are the right one, one that does not bother you or force your foot and ankle;

10. Before running, don't forget to do some warm-up exercises, such as stretching exercises and repeat them after you finish running, so as not to subject your body to a sudden change of pace.

how to run correctly

How to run correctly for endurance and performance?

So, here are 10 tips you should keep in mind if you want your effort to be in vain and to be able to walk more than a few hundred meters. And one more thing: when you run, set a certain milestone that you want to reach, this goal will motivate you and help you resist the effort longer. Have a nice run!🙂 Technology has advanced a lot in terms of clothing for different sports. Clothes made of cotton or other materials that retain moisture and can irritate your skin are not recommended for runners. Look for technical running gear made of breathable material or allow moisture to evaporate. This way, you will be able to enjoy running and eliminate another element that discourages beginners.