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Finally decided to start running? Great idea, but only if you approach the question correctly. Beginner runners very often make mistakes that are detrimental to their health. We learned from the doctor how to run properly and not become a victim of our own good endeavors.
On the eve of the Cosmopolitan Live festival, which will take place on September 12 at the Muzeon Park of Arts, we bring up the most important topics related to sports, health and beauty. In the thematic zone "Health and Fitness" you will learn everything about how to exercise properly and love physical activity.
In the meantime, we are talking about no less important things - how to run correctly and at the same time not harm your health. Cosmo spoke with Yuri Glazkov, a member of the European Society of Sports Traumatology for Knee Surgery and Arthroscopy (ESSKA) and the American Academy of Orthopedic Surgeons (AAOS)
Yuri Glazkov Ph. D., traumatologist-orthopedist of the Central Clinical Hospital No. 2 named after N. A. Semashko JSC "Russian Railways"
How to run properly
You train right off the bat
This is one of the most common running mistakes. In an effort to achieve the desired result as quickly as possible, whether it be to get in shape or run the cherished distance, it is easy to overestimate your strength. Girls neglect the coach's advice and choose the intensity and frequency of the classes themselves, and then do not pay enough attention to recovery. The problem is that with excessive exertion, the tired body does not have time to replenish its energy costs. Stressful situations are more difficult to tolerate, immunity weakens.
You think that "the more the better"
Often, amateur athletes believe that covering long distances will bring tangible benefits. However, the mileage must be increased gradually so that the body gets used to such physical activity. Failure to do so can result in overload injury. In the first place - damage to the large joints of the legs, knee and ankle. Overexertion can cause pain in the knee, inflammation of the ligaments, and discomfort under the kneecap. In some cases, treatment is required: physical therapy or even surgery.
Don't do strength exercises
Do you want to understand how to run correctly, become faster and more enduring? Then you need to work on yourself not only on the treadmill, but also in the gym. Exercises on simulators and with your own weight will allow you to tone the body, focus on a particular muscle group.
Active aerobic exercise teaches the body to exercise. In addition, working on the abs and back ensures the correct form when running: the load is distributed more efficiently, so the risk of injury is lower.
You declare a "hunger strike" to the body
Often, the main goal facing joggers is to become slimmer, lose a few pounds, so they limit themselves in the consumption of seemingly unhealthy foods. Fatigue can come on much faster due to a low-carb diet combined with running activity.
This approach is only harmful, as the body does not have enough energy to achieve results. If cardio is part of your daily routine, then you need to have enough complex carbohydrates in your diet - your main source of energy.
Choosing the wrong shoes
Another common mistake when running is frivolous attitude towards running shoes, especially if you have flat feet. The correct running technique largely depends on the correct choice of sneakers. Even if you do not plan to run a marathon, you should contact a specialized store, where consultants will help you choose a pair depending on the peculiarities of the foot structure. This approach will not only help make training more effective, but also prevent overload joint injuries. It is imperative to remember that a high-quality pair of sneakers is designed for 1000-1, 500 km. Worn out shoes must be replaced in time to avoid problems with shock absorption and to protect yourself from possible damage.
Do not think about contraindications
At first glance, running seems to be the most affordable and effective form of physical activity. In fact, it has many contraindications. Such a load is not recommended for people with heart disease, as it will overstrain. In addition, active cardio loads are not appropriate for those with lung problems.
Most often, it is novice runners who are faced with an exacerbation of chronic diseases of the spine. In addition, if there are problems with joints and cartilage, then shock loading can only aggravate the situation. Here it is better to give preference to race walking.
These secrets of good running will help you avoid injury and enjoy sports.
We remind you that we are waiting for you in the Health and Fitness thematic zone at the Cosmopolitan Live festival! Look for your ticket to the main event of the year in the September issue of Cosmopolitan magazine.
