Important tips for healthy running
The desire to lose weight leads people to different diets and exercises. One of the most preferred methods of getting rid of extra pounds is jogging. Although people prefer jogging these days, which is the right choice for weight loss, some mistakes are made during this activity. In this article we share some tips with you to make your run more efficient.
Healthy running suggestions
An. People who want to lose weight with running should not have any problems with their health. If those who want to lose weight in this way have cardiovascular and respiratory diseases, a doctor should be consulted before starting to lose weight.
2. Usually do your run in the morning. Because in the morning the air is cleaner and fresher. You also start the day more energetically. This way you accelerate your weight loss.
3. No food is allowed just before the run. You should drink water before running because running will only make you sweat.
4. Be sure to choose clothes and shoes that you feel comfortable in during your activity. Choosing the wrong shoes can cause problems in the joints and spinal cord.
5. If you have not exercised before, if you get breathing problems in a short time when you go running, measure your heart rate immediately. If your heart rate is above 140, postpone the run. Then start walking briskly and later go jogging.
6. Those who are new to sports should jog 1 time in 2 days. It should start with a maximum of 10 minutes. Over time, it can increase the running time and the number of runs per week, depending on the pace. However, less than half an hour of running does not offer many opportunities to lose weight.
7. After every run you do, you should feel energized and enjoy this action. This is the only way to benefit from running. If you get tired from running and feel weak, you should shorten your running time.
8. Don’t overexert yourself while running. While jogging, keep your body slightly bent forward. Keep your head up and try not to follow your feet.
9. Contrary to what most people claim, it is appropriate to breathe not only through your nose but also through your mouth while running.
10. The places where you will run can be coasts, parks, forest areas and stadiums.
Warm-up and stretching exercises
Warming up and stretching before jogging will prevent injuries and improve your running performance. Warm-up exercises prepare your muscles and joints and promote blood circulation. Stretching exercises help relax muscles after running and reduce muscle fatigue.
Warm-up exercises are usually done before a run. These exercises can take between 10 and 15 minutes and you can start with light jogging or walking. Then you can do movements like jumping, high knee lifts, heel raises to get your heart rate up. These exercises reduce the risk of injury by preparing your muscles.
Stretching exercises should be done after running. It is important to slowly cool down and stretch your muscles after running. These exercises increase blood flow to the muscles, reduce muscle fatigue and increase flexibility. You can do leg stretches, hip opening exercises, and shoulder stretches.
In addition to warming up and stretching exercises, you can also take a light walk after jogging. This walk helps to slowly cool down your muscles and get your heart rate back to normal.
Remember that warm-ups and stretches are important steps to improve your running performance and prevent injuries. While doing these exercises, it is important that you move slowly and in a controlled manner. It would also be helpful to get help from a trainer or an expert to perform the exercises correctly.
Precautions against injuries
While running has many benefits, it is also an exercise that carries a risk of injury. Some precautions should be taken to avoid injuries.
- Choosing the right shoes is very important.
- Make sure your shoes are supportive, flexible, and the right size.
- Make sure your running shoes fit the shape of your feet and your running style.
- Warming up and stretching before and after running can also reduce your risk of injury.
- It is important to do these exercises to prepare your muscles and prevent injuries.
- Increase your running distance and speed without going overboard.
- Newst jogging with a gradually increasing schedule and avoid overexertion.
- Excessive fatigue, weak muscles and poor running technique increase the risk of injury.
- Do different exercises.
- Instead of just running, you can strengthen your muscles by doing other exercises as well.
- Strength training, stretching, and exercises like yoga help prevent injuries by making your muscles stronger and more flexible.
Selection of running shoes
Your most important equipment when jogging is your running shoes. Shoes can cause runners to suffer various injuries as a result of choosing a model or size that is not suitable for their feet. That’s why choosing running shoes is one of the most important steps in establishing a healthy running routine.
There are several factors to consider when choosing running shoes. The first of these is the purpose of the shoe. For example, a light and flexible shoe used during competitions may have different properties than a durable and supportive shoe used for training.
Another factor is the fit and comfort of the shoe. The shoes should not give your feet a feeling of pressure or discomfort. The sole and inner cushioning of the shoe is also important. The sole of the shoe should help your feet stay on the ground. Internal cushioning is important for the comfort of your feet.
When choosing running shoes, you should also consider your foot type. There are special shoe models for people with high arches or flat feet. These shoes can improve your running performance by providing support and protection for your foot type.
Finally, price is also a factor. A good quality running shoe can be expensive, but it is important to invest to protect your health and prevent injuries. There are many brands and models of running shoes on the market. That’s why we recommend doing your research and trying out different models to choose a shoe that’s right for you.
How to maintain proper form while jogging?
Proper running form is achieved by keeping your head up, keeping your shoulders relaxed and relaxed, pushing your chest forward, making sure your arms are in line with your body, leaving your hands open without making fists, and run without lifting your knees high. Also, the contact of your feet with the ground should be soft and quiet.
What running distance is recommended for beginners?
For beginners, it is better to choose short distances to get used to a long activity first when starting a run. Running distance can vary depending on one’s physical shape, fitness and goals. For beginners, running 2-3 kilometers daily can be enough.
How to breathe while running?
Proper breathing technique is very important while running. As you inhale, inhale slowly through your nostrils and exhale slowly through your mouth. Inhale every 3-4 steps to breathe. In this way you can maintain the oxygen level in your body and reduce fatigue.
How to stretch after running?
Stretching after a run can prevent stiff and sore muscles and reduce the risk of injury. As you stretch, target all your muscle groups and hold each stretch for at least 30 seconds. Examples include stretching the hip flexors, legs, back, and shoulders.