Although it looks trivial, in fact there are still many people who do not know how to run properly. However, this is an important thing to note. By applying the right way of running, you can do this sport smoothly and avoid injury.
There are many benefits of running that you can get, especially if you do it regularly. This sport is good for maintaining good cholesterol (HDL) levels in the body, reducing and controlling weight, reducing stress, improving sleep quality, maintaining muscle and joint strength, and maintaining heart health.
Research also shows that people who run regularly have a lower risk of cardiovascular disease, such as heart disease and stroke. You can get these benefits by running outside or around the house or by using treadmills.
This yThings to Pay Attention to Before Running
For those of you who are beginners, try starting this sport with a light intensity, which is about 10 minutes per day. When your body is stronger and used to running, you can increase the duration to 15-20 minutes.
When you want to run, there are several things that are important for you to pay attention to, namely:
Use the right shoes
Choose the right running shoes with the right size and comfortable to use. The criteria for an ideal running shoe include having a heel cushion, being light when worn, and being flexible in the arch of the foot.
Then, don't forget to wear running socks. Socks to avoid are 100 percent cotton. While it is recommended for running are socks made of polyester.
Wear comfortable clothes
One of the right sportswear materials to use when running is a synthetic fabric that contains polypropylene because of its ability to absorb a lot of sweat. For women, it is also recommended to use sports bra or a special sports bra, to keep the breasts well supported.
Warm up
Before starting to run, take a moment to stretch for 5-10 minutes to relax your muscles and prevent injury. After the stretch is complete, continue with a brisk walk, then run.
The Right Way to Run to Avoid Injury
In addition to preventing you from injury, the right way of running will also make you less prone to fatigue. Here are some recommended positions for running:
1. Look forward
Avoid looking down at your feet when running, as this will put strain on your neck and shoulders. Keep your jaw and neck relaxed.
2. Keep your chest up and keep your body relaxed
Tight muscles will block breathing, so try to maintain a relaxed posture while running.
The ideal running posture is to straighten the body without causing tension in the chest and abdomen. This way, you will breathe more optimally and smoothly so you don't get tired or feel short of breath when running.
3. Keep the hip position
Next, the correct way to run is to keep your hips in a stable position and point them slightly forward. This position is important to prevent injury to the back and waist.
4. Pay attention to the knee position
Lift your knees forward slightly higher, when you do a long distance run. On the other hand, when running short distances, you can keep your knees lower. This aims to maintain the body's energy when running.
5. Use the middle of the foot to step on
Avoid resting on the heel or the front of the foot. In addition, walk lightly so as not to cause tension on the body. Whatever your weight, your feet don't need to be treading too hard.
The recommended running frequency is 3−5 days per week, with a duration of 20−60 minutes each time running. However, if you are a beginner, try from 10-15 minutes first, then increase to 20 minutes when you get used to it.
To be on the safe side, during the COVID-19 pandemic, it is recommended that you run in a place that is not too crowded. This is to make it easier for you to apply physical distancing to prevent the spread of the Corona virus. If it is not possible or difficult to find a quiet place, you can keep running, but always wear a mask, yes.
If you find it difficult to breathe or feel short of breath while running with a mask on, stop and take a break. Find a quiet place and remove the mask, so you can breathe comfortably and easily.
That's a variety of important information about how to run properly so that you can do this sport safely and avoid injury. If you are still confused about how to apply the right way of running, don't hesitate to consult a sports doctor.