Faster, higher, stronger, or how to increase your running speed. The perfect morning running schedule for beginners with helpful tips How to control your speed while running

Qi running is a somewhat unconventional take on running in general. It is based more on the spiritual than on the sports component of this type of activity, although the recommendations that the author offers in his book are quite in line with the generally accepted recommendations from leading coaches and physiologists. The emphasis in this technique is on the use of mental concentration, relaxation and proper technique with minimal involvement of muscle strength. Danny Dreyer is a marathoner and ultramarathoner in his book ChiRunning. Effortless and Injury-Free Revolutionary Method” claims that his running technique can avoid many of the injuries that most runners face sooner or later, run faster, more and with much less effort.

Dreyer's theory is based on the assertion that the effectiveness of running depends on the correct technique. It is based on the correct position of the body, its inclination, foot placement, hand work and cadence.

It would seem that nothing new. However, Dreyer, who, by the way, showed the best time of 3:04 at the marathon, constantly talks about how important it is to mentally tune in to run, scroll through the whole process in your head and only then, directly, run.

In his opinion, modern views on technique and the fight against injuries are based only on muscle strength. And although this is an important aspect, it is not a priority.

At the beginning of his running career, Danny spent many hours meditating in addition to regular training. This helped him learn to calm his mind and listen carefully to his body. Based on this, he began to run longer and longer distances, until he got to the ultramarathons, where in almost all (and there were thirty-four) he became a prize-winner in his age category, and in 14 of them he was a winner. at his age. As mentioned above, this athlete's best marathon time is 3 hours 4 minutes. Therefore, perhaps some tips will help you improve your technique and timing.

So, ChiRunning is not necessarily applicable only to ultramarathons, but it is focused on overcoming long distances. The Tai Chi technique, from which ChiRunning originates, says that the movements should start from the central muscles of the body, that is, the core muscles, and not from the periphery. Arms and legs are only synchronized with this movement. They should be relaxed while running. This is especially true for the shoulders and hips.

According to Danny, the main cause of injuries in runners is not overtraining at all (if we are not talking about achieving high sports results), but poor running technique, with which you can get injured at any, even the smallest mileage. Watching the Kenyans, he noticed that they have excellent economical running. They are so efficient that they don't need big muscles. Their skinny, thin legs are excellent at high speeds. Their technique contains numerous elements of ChiRunning: leaning forward and pushing off the ground, landing, which, due to the lean, occurs not on the heel, but on the middle part of the foot, which avoids the braking effect inherent in many amateur runners.

What you should pay attention to while mastering the ChiRunning technique:

Correct posture - torso tilt forward;
Relaxed limbs;
Free movements in the joints;
Connection to the work of the central muscles of the body;
Concentrated mind;
Correct breathing technique.

According to the author of the book, following these rules, it is almost impossible to get injured, moreover, the role of strength in the muscles of the legs will significantly decrease. Gravity will guide the runner forward, and the ability to relax will determine the speed.

As for the “tilt”, it is extremely important to understand correctly that this should be a tilt of the whole body - from the ankles to the top of the head, and not a flexion in the lower back. Dreyer compares running to that of a ski jumper: “Bend from the ankles with your whole body as one. Catch the sensation of falling forward. Make sure your upper body is in front of where you place your feet.”

Relaxed limbs. The arms should be kept relaxed and bent at the elbows, thereby shortening the pendulum, as a result of which its oscillatory movements will be faster and less effort will be expended on them. This rule applies to both arms and legs.

While running, the emphasis when swinging your arms should be on pulling your elbows back. Then, due to the force of inertia, they will naturally return forward. The situation is similar with the legs. By doing shin wraps, you will be able to drive your hips further forward with less effort, which will help increase your running efficiency. The soft setting of the foot is extremely important, the run should be easy and silent. Feet and knees should be pointing forward (you should imagine that you are running on a tightrope).

The shoulders must be relaxed and lowered. The arms should not cross the center line of the body, otherwise this will lead to transverse oscillatory movements. The hands and fingers should be relaxed. The fingers are slightly bent. Imagine that you are holding a butterfly in your palm and are afraid to crush it. Wrists should be straight.

How to learn to include the muscles of the body in the work. In ChiRunning, all body movements originate in the center of the body. The main task of running this technique is to tighten the muscles of the core and relax the limbs. The author assures that professional triathletes use this technique, as their legs are extremely tired after the bike stage. It is very important to keep the same running rhythm - 170-180 steps per minute, and adjust the speed by tilting forward - more slope - more speed.

Concerning concentration, then it is important to disconnect from everything superfluous and concentrate on the body. The mind helps to restrain oneself at the start and selects the optimal pace for running, it makes the limbs relax and the body tense up. A concentrated mind and an obedient body are two key points in learning and using ChiRunning.

Breath. At the beginning of training, breathing problems will be in any case. The reason is that untrained muscles cannot immediately consume the amount of oxygen they need, taking into account the increased loads. The best way here would be a long slow run at a “conversational” pace. It is also extremely important to master the lower part of the lungs “belly”.

So, as you can see from the above aspects of the ChiRunning technique, there are no special differences from the classical technique, but the author suggests using a more “spiritual” approach. Consider running not as a sport, but as a way of knowing yourself. Create a strong bond between body and spirit. We recommend that you familiarize yourself with this book and, perhaps, by changing your approach to training, you will be able to achieve higher sports results, and most importantly, harmony with yourself.

Source - Danny Dreyer Chi-Running. A revolutionary method without effort and injury”

A person often thinks about the limit of his own abilities when he experiences physical, mental or psychological stress. Athletes living under the motto “Faster! Higher! Stronger!”, strive to surpass themselves and show their best result. Many athletes and lovers of an active lifestyle are wondering how to increase their running speed. In fact, this requires 2 things - a willingness to systematically train and a specific motivating goal.

What determines running speed

Running speed is determined by innate factors and it is impossible to radically change it. But thanks to regular and hard training, you can significantly improve your performance and unlock your own potential.

The speed of movement depends on the nervous processes that affect:

the ability of muscles to contract and relax quickly;
the ability of a person to make the maximum number of movements in a short time.

If a person is clamped and all his muscles are in tension, he will not be able to run fast. It is very important to learn how to move in a relaxed state, otherwise it will be impossible to overcome a large distance. In addition, there is a possibility of stretching the ligaments. Excitatory and inhibitory processes occur in the human head, and the goal of training to increase running speed is to influence the inhibitory effect of antagonist muscles.

In addition to the factors inherent in human nature, the ability to overcome the distance at an accelerated pace is influenced by variable components:

Running speed is made up of stride length and frequency, so during training, you need to focus on working with these components.

Basic aspects of training

Work on improving speed performance will bring results if:

a clear goal is indicated (run a certain distance in a specific time);
training is carried out regularly (2-3 times a week) and with full dedication;
a clear and well-organized training program was drawn up.

The speed of movement is affected by how developed the muscles of the legs are. Therefore, strength exercises must be included in the training program. Another important point is jumping ability, the ability to push off and instantly pick up acceleration. Therefore, jumping movements also need to be given attention. And finally, you should definitely work on overcoming short high-speed distances. Usually races are recommended in sections of 60 m, 100 m, 150 m.

As noted earlier, it is enough to train to increase running speed no more than 3 times a week. In the first lesson, you can pay attention to working with speed indicators at short distances, and in the second time, focus on performing jumping and strength exercises.

On other days, you need to work out the correct running technique. Professional athletes step from toe to heel, which reduces the risk of injury and contributes to an even distribution of the load on the foot. During a fast run, the right technique will help you cover a greater distance without harming your muscles, ligaments, and bones.

Exercises and runs

Below are a few speed-boosting exercises that you can incorporate into your strength day.

Jumping from a semi-squat. You need to try to jump as high as possible. Do 10 repetitions.
Jumping from a lunge with a change of legs in the air. Repeat 10 times.
Jumping over an obstacle. It is necessary to arrange 10 objects of the same height along the treadmill so that they are staggered at a distance of 60 cm from each other. It is important to jump over obstacles, and not to run across.
Jumping on one leg. You need to try to jump as high as possible and hang a little in the air. Do 10 repetitions for each leg.
Jump run. You need to stretch the steps in length and height.
Rope jumping.
Work on resistance in pairs. One athlete must wrap an elastic band around the waist of the other and hold it at both ends. Then the runners begin to move in the opposite direction from each other. In this way, you need to overcome 10 m and do 10 repetitions.

To increase speed, you can use interval training on a day free from the strength unit. That is, it is necessary to alternate jogging and sprinting at the highest possible speed. After each race, the body needs to rest for about 5 minutes, but no more, so that the muscles do not have time to completely relax. You can also use running with a change of direction and sprints from lying and sitting positions.

If training takes place on uneven terrain, you can practice running downhill. It is necessary to overcome about 30-50 m and take a minute break. Repeat 10 times.

It is impossible to improve speed performance without the ability to overcome long distances. Therefore, you first need to train for long distances at the usual pace and gradually increase it.
During pair races and marathons, it makes no sense to equal other participants or try to overtake them. So you can quickly get tired or get injured.
No need to think about the correct technique while running - this will not help increase speed.
Also, you should not try to artificially stretch the step, otherwise you can damage the ligaments.
You can train at any time in the morning or in the evening.
It is undesirable to skip workouts. You need to practice despite laziness or a bad mood. However, you should listen to yourself. Exercise will not be beneficial if the body is depleted by illness or the athlete has undergone emotional and mental overload. You need to learn to distinguish the reasons why you don’t want to go to training: perhaps this is a manifestation of laziness or inertia, or the body saves energy for recovery.
If possible, races should be held outdoors.
In everyday life and in training, it is recommended to practice fast walking in a relaxed state. This will help the muscles get rid of tightness while overcoming the marathon.
A person will run faster if he marks a certain goal on the horizon. Then the distance to the object will visually appear shorter. In addition, the athlete will not look at the floor, but straight ahead, which will help him keep his posture.
To avoid thirst and dry mouth, you need to drink a glass of clean water half an hour before the race.
But eating before the sprint is prohibited. You can have a light snack in an hour, but not later.
You should take care of comfortable shoes. Sneakers should be with a soft corrugated surface and fit perfectly on the foot. It is better not to wear sneakers, because they do not protect the foot from shock.
During training, it is good to run to the music. You can create your own playlist that will help you maintain a fast pace for quite some time.
Intense and sweeping hand movements contribute to acceleration and the development of acceleration.
During a marathon, it is easier to count not the distance, but the objects that come across on the way. You need to focus on external objects, and not on how fast a person is moving or how many meters are left before the finish line.
Mental overload takes away strength, so before the race it is better to sleep well, watch some light comedy. In general, do only what brings pleasure and promotes nervous relaxation.

All tips for increasing running speed are secondary. The most important thing is to train hard and work on yourself.

Running technique or how to run?

About legs part 1

Consider the running technique - the work of the joints, arms, legs, spine.

Running is a controlled fall.

Those. we fall forward and just put our feet under us one by one. But how should they be set correctly?
FEET:
The leg, during health jogging, does not rise high - it seems to slide over the surface with a foot - it almost touches it. The foot touches the surface of the treadmill or asphalt with the heel - Point number 1 in the figure, then the leg begins to roll along the outer edge to the toe and there the roll passes - past the little finger to the thumb.

The foot comes off the surface at the tip of the big toe - point number 2 in the figure.
The trajectory of rolling the foot on the support looks roughly like in the figures below:

Better this way: or at least like this:

Moreover, when running - as well as when walking - the foot does not relax at the moment of rolling on the surface - mind you - rolling - i.e. the foot is like a wheel - it rolls on the surface from the heel to the big toe.
Therefore, the foot should not be relaxed at the moment of rolling - it's like a wheel rim sector. Therefore, the foot must hold the rigidity for rolling the weight of the body on it.

Jogging in almost complete darkness over rough terrain (when you generally know the route - but you can’t see and remember all the holes and bumps on the road - since the distance is about 5 km), then you understand how the foot should move - even if the running speed is about 10- 11 km per hour - this is no longer a health run, of course - but a sports one,

but understanding - how to run correctly - appears precisely on rough terrain and, especially, under poor external conditions - darkness, rain, fog.

The foot moves like this - the heel when the leg is carried - moves as close as possible to the surface - the theoretical surface - i.e. when running in almost complete darkness, you don’t know how the oncoming surface changes - but you lead your foot - with your heel close to a theoretically flat surface - but always with your toe up - like a ski jumper.

Here it must be added - that with such a carry of the foot - the knee of the leg is also bent - and the darker it is around and the terrain is more rugged, the more the knee is bent. Running is obtained on bent legs.

With such a carrying of the foot over the running surface as in the figure above, we protect ourselves from injury in the event of an accidental encounter with a hillock or pit. Of course, here I am not considering mounds the size of a meter - you can’t compensate for such ones, but small surface fluctuations - i.e. hillock up to 10-15 cm and a hole up to half a meter.

If there is a bump, then the leg or just rubs against it with the foot - that we will feel and just continue running, or if the toe unexpectedly rests on the obstacle, we will stumble, of course - but because of the bent knee we won’t fall - or we won’t fall as much as we could with standard version of the ejection of the leg.

If the hillock does not grow so sharply, then we will begin to touch the slope of the hillock with the heel and thereby feel that there is a hillock ahead and we will react.

If there is a hole, then the fall into the hole of the leg due to bending of the knees will not be so critical.
A little lower - when describing the work of the knees and hips, it will become clear - why we are not so afraid of the pits with this method of running over rough terrain.
When running during the day on even asphalt, we will not bend our knees so much and the foot will not lift up so much - which will make running more comfortable and easier - and therefore faster.
If you run classically, then an unexpected fall into a hole in the dark can cause a broken leg, or at least a dislocation.

I can confirm this - since we ran for several years - 90-100 runs per season, and about half of them took place in the dark, and neither rain nor snow was a reason to postpone the run, because our cardiovascular system does not care what the weather is like outside - only the parameters of the load are important to her, and the weather is only a subjective factor that affects our emotional perception. If not for this technique, I would have definitely broken or dislocated something for myself, but for all the time we were running in the dark, none of us had a single injury.
LEGS:
Legs - above the feet do not work much in the knees - the hips work harder than the knees. The knees move only a little - flexion-extension, but the main task of raising the leg and adjusting the level is performed by the hips due to the work of the back muscles. Those. in principle, we run at the expense of the back muscles - they are strong and close to the heart - as a result, the path of blood supply and the path of excretion of metabolic products is completely so far away - as if we start pumping the muscles of the legs.

The muscles of the legs also work - but not in the same load mode in which they would work without connecting the back muscles to the running process.
Calfs work - as they control the work of the foot and its push. Although at the first stage, the foot should not push at all - it just holds the shape of the wheel - for rolling on it. And only when you start running well and easily - the foot will start to push - it will happen by itself - it will simply become stronger and will push you without any noticeable effort.
So - the legs are only rearranged - like crutches - substituting under the body - falling forward - in the direction of running. The legs start to work more - when you run on rough terrain or on loose and unstable ground - that's when the legs and knees come into play - the whole leg begins to function as a large shock absorber.

But with health-improving running on a flat and hard surface, we don’t need this yet. But we will come to this - it will manifest itself as your body recovers and strengthens.
In the crossed out pictures below, I presented how we don't need to run - because we run for health, not for speed, and I gave my brief explanations for each picture.

In the photo above - I think that the knee of the leg - located behind - pushing is too straightened, we not only do not need it in a health-improving run, but it is also harmful.

And yet - as you can see in the photo - the foot in front will touch the surface with the toe, and not with the heel, which is wrong when running slowly. Yes, when you run a hundred meters, then there is a completely different running technique - similar and arising from this one, but, nevertheless, different.

In the photo above, the same shortcomings for our recreational run - an overly straightened supporting (back) leg and forward leg extension - with a lowered toe, which will lead to placing the foot on the toe or the entire foot, which is justified in high-speed running - but completely unjustified in recreational running or running long distances.

In this photo, the feet are not visible on the green grass - but the straightness of the pushing leg and the excessive bending of the front leg are clearly visible. The appearance of such a running technique appeared due to the fact that the hips were no longer used when running.

And they stopped using the hips due to the fact that they began to run a little over rough terrain and in the dark, and without it, on a flat surface, the hips became not so important and they began to be used less and less - until finally the running technique without using the muscles of the back and hips became generally accepted and already instructors began to show their students this way - and the running technique completely switched to the legs, although most of the load should be borne by the back.

This photo shows white sneakers - they seem to be located almost as they should, but this position of the legs with fully extended knees will not suit us exactly.

Here a couple of girls run almost as we need - but you should pay attention to the excessive straightening of the knee of the back - the pushing leg. But in general, it's good.

In this photo (above) along the seashore, the speed is apparently very high - since the landing will occur on the toe of the foot - which is strictly contraindicated for us for a recreational run and the push is too high - i.e. there is an element of jumping.
As for landing on the toe, there is a rule - the higher the speed, the closer the landing occurs to the toe.
On a slow run (which we are now considering), the foot touches the surface on the heel and then rolls to the toe.
At medium speed, the foot touches the surface on the entire foot and then rolls to the toe.
At high speed, the foot touches the surface with the toe, and this same touch is the push - i.e. the push is already happening, as it were, towards the support.

The photo above shows a good technical speed run along the seashore at high speed - but we don't need it yet.
Consider the recommendations for running that I found on the Internet, and they, I must say, amazed me, because before that I didn’t read books on running instructions at all, but studied running strictly in the process of running - at distances, from my own experience.
Even before serving in the army, I started running at school - then I participated in athletics competitions from school - but, to be honest, I didn’t feel the craving for sports running then - because it required colossal health and monstrous speed. In general, sport requires all internal reserves - which is not very necessary for ordinary life, there is more of a beneficial effect from tempering character, and even then it is not always positive.
I ran a lot and went skiing. In the army, I really appreciated my commitment to applied running classes - since it was applied running that was needed there - forced marches and even morning runs as part of a unit are a vivid example of applied running - i.e. not sports, but running attached to any task.

Since we did not run fast - but simply ran a lot and in formation.
And this is where the purpose of running most clearly affects - one of the methods of moving over a distance. For running in the army, sports running was needed only when passing the norms of the VSK (military sports complex), and it was no longer needed and even harmful.
And if you do not pass the VSK, then it is not needed at all to perform the operational tasks of the unit. But you need to be able to run like that - if only in order to be able to run 50 meters during shelling to cover very quickly - after all, this is the right thing to do.
And with the help of our health running classes, after a certain training time (the period depends on the current state of health and your perseverance and attentiveness), you will be able to run very fast technically and the fast running technique will harmoniously flow from our health running.

Speed running is shown here (that’s why the landing is shown on the toe) - modern, sports aids are mainly aimed at this - and we don’t need such a technique for health-improving running, although in general the technique is good and you can even see how the shoulder turns.

And here it seems that the speed is shown to be small - but the landing is also shown on the toe - why is this needed ?? Unclear. Looking at the drawing, there is a feeling that the runner, as it were, is jumping over some kind of ditch, but the worst thing is that there is no such ditch, but there is a jump.
In modern instructions, the technique of pushing while running is generally adopted, rather than rolling in the footsteps. The push technique can be traced in almost all running manuals.

And here the pair is clearly visible: push - landing.
Push from a fully extended supporting leg and landing on the entire foot of the front leg.
And we need to roll like a wheel. Don't jump around like a monkey.

I found a picture and although it’s not entirely clear whether it’s walking or running, in any case, walking and running should not have such a knee position as shown in the figure.
The knee of the skating (hind) leg is fully extended and its foot is completely on the surface - although it is clear that the projection of the center of gravity of the body on this surface has already gone beyond the foot support area of the skating leg. For comparison, I will post a photo next to it, which shows how to bend your knees in this position.

Here - the photo above shows, for comparison, the position of the knees when moving both when walking - and when running. On the left picture - how they teach, and on the two right - how I do and recommend. One of the rules is the knee of the back - the push leg does not straighten completely, but rolls over the foot - if the knee is straightened - then the straight knee will not work on the supporting foot. Here the video shows how to try rolling on the foot on the supporting leg:

You have to learn to follow in your footsteps.

To be continued….

Running is one of the most popular ways to lose weight today. It really helps to burn all the excess, tightens the skin and at the same time promotes health. But in fact, not everyone gets the desired results. And the point here is not that running is ineffective, but that a person does not know how to run properly for weight loss. Let's try to figure it out.

BENEFITS OF RUNNING FOR WEIGHT LOSS AND MORE

Running to burn fat is a simple and effective way to get rid of excess weight. Not just because this sport has gained immense popularity around the world. He has next benefits, including the following:

Running is available, it does not require financial investments and special equipment, so everyone can do it.
This is a safe sport, and if you follow the basic rules, it will only bring benefits.
Regular exercise really helps to lose weight, as it gives a powerful cardio load. On average, an hour of running burns 500-700 kcal.
Running gives a person comprehensive benefits, and this applies not only to the figure, but also to health. It helps fight stress, strengthens the nervous system, trains the heart and blood vessels, improving their performance.
Jogging normalizes the functioning of the digestive system, speeds up metabolism.
Running perfectly strengthens the muscles, keeps them in good shape.
This type of activity stimulates the removal of harmful toxins, toxins, excess fluid from the body.

Despite the fact that running will help everyone lose weight, you need to consider it contraindications, and they are as follows:

serious disorders in the work of the heart and blood vessels (heart defects, heart failure, pressure problems);
phlebeurysm;
bronchial asthma;
endocrine system disorders;
serious vision problems;
inflammatory processes in the body;
infectious diseases;
problems of the musculoskeletal system.

Very overweight people should consult with a specialist before jogging, as they can harm themselves. In their case, brisk walking or jogging may be more suitable.

HOW TO RUN TO BURN FAT: BASIC RULES

We already know that the answer to the question of whether running helps with weight loss is yes. However, there are a number of nuances that need to be taken into account in order for jogging to really give a result. Let's consider them in more detail.

RUN DURATION

Please note that the duration of the run will depend on the intensity of the training. You also need to take into account the level of physical fitness and choose the load that will be optimal. It is recommended to start with not too long runs and gradually increase their duration, as well as running distances.

It is recommended to run at least 40 minutes, because only after this time has passed, the body begins to consume not calories, but directly hated fats. Many experts recommend interval running - it increases endurance and is great for weight loss.

PREPARATION AND END OF THE WORKOUT

Proper running for burning fat should not start and end just like that. You need to follow certain rules. Before training, consider the following:

it is recommended to eat at least two hours before training in order to burn fats;
it is useful to take a contrast shower beforehand, which will help tone muscles and blood vessels, so it will be easier for the body to transfer the load;
before the main part of the lesson, do a little warm-up - it will help prevent injuries and muscle pain, as the body will be ready for stress.

Between workouts, you need to control your nutrition. Naturally, it is not recommended to use sweet, fatty and other foods that are enemies of the figure. Limit your intake of salt, as it tends to retain fluid in the body, and this increases the volume of the body. It is also important to drink enough water, and during the training you can do this too.

Stop gradually, not abruptly. Switch from running to walking and slow down gradually. This will help restore breathing and heart rate, and cause the body to burn even more calories.
Take a warm shower after your run to help soothe your muscles and nervous system.
Avoid hypothermia. In the process of running, the body warms up, and a light breeze or draft can adversely affect health.

WE SELECT THE INTENSITY OF TRAINING

An important point in how to run to burn fat is the intensity of running, which determines the rate of weight loss and the final results. It is important to remember that it is important not only to lose weight, but also not to harm health.

The more intense the workout, the faster the energy is used up. Calm and relaxed running is safe for health, but it is more suitable for keeping fit than for losing weight. And excessively intense training can lead to exhaustion of the body, and as a result, it can begin to lose not only fat, but also muscles, and the cardiovascular system can suffer from excessively strong loads.

That's why Loads should be increased gradually and consistently. If you're new to running, start low and increase over time. You can determine the intensity of the workout yourself by monitoring the pulse. Usually a good fat burning effect gives a pulse of more than 130 beats per minute. However, if this figure exceeds 150, then the load may be too intense. With the correct intensity, the pulse should return to the usual indicators no more than half an hour after the end of the run.

Control your breathing. It should be natural and deep, shortness of breath is unacceptable.

CLOTHES AND SHOES

Proper equipment also plays a significant role in running performance. Shoes and a suit for running for weight loss should be as comfortable as possible, not hinder movement.

Clothing should be chosen from natural, breathable materials. Can use a special slimming suit, providing concentration on some problem area. For example, you can buy breeches and shorts that accelerate the process of losing weight.

Shoes should be comfortable and light, ideally suited in size. It will help reduce stress on the joints and minimize the risk of injury.

Often, for those who want to reduce the volume of the abdomen, it is recommended to use belt for running and weight loss or cling film. In principle, this is useful, but do not expect a miracle to happen and you will lose weight in three workouts. These items help speed up the process of removing excess fluid, which also has a beneficial effect on the process of losing weight. There are also belts with a massage effect.

TRAINING REGULARITY

How often and how much to run to burn fat? Regularity is the key to success. The best option is to run 3-5 times a week. To speed up the achievement of the result, you can alternate running with other types of activity, such as strength exercises or swimming. Running for weight loss is recommended for a man to combine with weight training.

Don't expect quick results. Explicit changes for the better will be noticeable after 6-8 weeks regular workouts.

Knowing how to run correctly in order to lose weight, you can improve your appearance without harming your health. Additionally, it is recommended to adhere to the following recommendations:

During the run, be sure control your physical condition. Pain, dizziness are not allowed. Breathing should remain even.
You can run both on the treadmill and in open areas. The first option is good because it is available in any weather. The second allows you to enjoy the beauties of nature and breathe fresh air, but due to weather conditions, it will not always be available. It is recommended to run not on asphalt, but on the ground - this has a beneficial effect on the level of endurance, and will allow you to properly distribute the load.
Make sure your running technique is correct.
Posture while running should be even. Breathe evenly. Changes in pace should be smooth.

If you want to achieve fat burning in a certain area through running, You can follow the following technical guidelines:

For weight loss of the legs, it is recommended to use a technique with a high lifting of the hips, include running with an added step in the training, alternate running with jumps (with or without a rope).
To lose weight in the stomach, additionally use the load on the abdominal muscles and always control their tone.

Subject to all the rules and the absence of contraindications, you can safely start running, and soon you will notice obvious changes for the better. Also remember about proper nutrition and loads of a different nature - in combination, you will get an effective program that will help you achieve the perfect figure. As a bonus, running will help you improve your health and forget about stress and depression.

RUNING TECHNIQUE TO BURN FAT ON VIDEO

Breathing correctly during the run is necessary, if only because the load on the heart and blood vessels is minimal. If you breathe correctly, then the volume of oxygen supplied to all systems and organs increases, and therefore the efficiency of the training process increases.

It should be immediately noted that breathing is an individual process for everyone, therefore, in the case of each person, his technique may vary slightly. However, today there are universal techniques that allow us to squeeze literally all its capabilities out of our body, minimizing costs.

A truly effective training can only be after a quality, even if not a long, warm-up. Its main purpose is nothing more than preparing the main muscle groups for serious stress, as well as preventing unwanted injury. And reducing energy consumption through proper breathing is important here, more than anywhere else.

As a rule, the warm-up consists of tilts in different directions, squats, lunges, arm swings in various directions and other exercises. You should initially correctly set the rhythm of breathing. Exhalation should be done exactly at the moment when your body is in such a position that its chest can easily compress, and inhalation, on the contrary, should be done so that it can be unclenched.

Running and breathing

In the process of performing exercises that are aimed at flexibility, inhalation should be done in a position where the body is in a slightly bent forward state. Exhalation should be done just at the moment when the exercise ends.

Performing various lunges with inclinations, inhalation is also done at the very moment when the body is in a straight line, exhalation occurs at the end of the exercise, when the cage is still compressed and therefore is able to push out the entire supply of air from itself.

If there are exercises for the development of strength qualities in the warm-up, then you need to adhere to specific breathing techniques. So, inhale just at the moment when the tension of the muscle being kneaded is minimal, exhale, on the contrary, when the tension is maximum. If push-ups are done, then inhale should be in the process of bending the arms, and exhale, respectively, when they are straightened, when your muscles are as tense as possible.

In the process of warming up before running, you must strictly adhere to a mandatory and important rule. It consists in the fact that you can not hold your breath in case of maximum tension. The delay will inevitably lead to oxygen starvation, even for a short time period, which, in turn, will lead to a sharp increase in blood pressure.

In the process of running, it is most difficult to control the respiratory process, but it is also very important, since running exercises are cyclic, that is, continuous. If we compare the body's oxygen demand when walking and when running at an average speed, then it will differ tenfold. We must try not to be distracted from the breathing technique, strive in every possible way to ensure that it is coordinated in rhythm with the body. Otherwise, there will be a deterioration in coordination of movements, oxygen starvation and deterioration in breathing. The cause of all will be insufficient ventilation of the lungs.

If the run is not particularly fast, then it is recommended to breathe so that inhalation and exhalation occur approximately every 3-4 steps you take. If you do not have enough air, then the number of steps should be reduced to a couple. We must try to listen to the beacons of our body, not be afraid to experiment a little. And then you will definitely be able to control your respiratory process, moreover, breathe in rhythm with running. Then it will happen automatically.

If we are talking about sprint running exercises, which are characterized by high speed, then the need for oxygen will increase several dozen times more, therefore, it will be much more difficult to control your breathing.

There are no breathing techniques for such a case, since the lungs will not be able to cover even 40% of the total body needs. Each person should independently try to choose for himself the respiratory rate that suits him.

It is necessary to breathe with the help of the lower part of your abdomen, or the diaphragm, but not the upper part of the body, that is, not the chest. Thus, you should first learn to breathe while walking, and few people get it the first time. This type of breathing is introduced into running gradually.

Breathing must be as calm, even as possible, and the emphasis is more on exhalation, and not on inhalation. We must try to squeeze all the air out of the chest completely, thereby improving the ventilation of the lung cavities.

The correct breathing is when the lungs are only 40-45% full. True, it is not possible to determine the exact volume of the chest, so to speak, by eye, but one can appreciate this characteristic by the degree of its expansion. In the process of running at its average pace, its expansion should be at the level of 1/3 of the possible.

For a long time there has been a debate about whether you need to breathe through your nose while running or not. Of course, it’s better to breathe through your nose, but if you can’t, then you can alternate inhalations with exhalations through your nose and mouth.

Breathing through the nose is primarily recommended when running exercises take place outdoors. In this case, the mixture of gases that enters the body is cleared of at least dust and microorganisms, as well as some other substances that can harm us. Mouth breathing cannot purify the air, therefore all harmful substances settle inside and penetrate into the trachea and bronchi. In addition, the air does not warm up, and this entails hypothermia of our respiratory tract. The result is the appearance of infectious or colds.

However, it is not enough just to strictly observe the breathing technique, you also need to do various exercises that will develop the diaphragm and improve breathing control. They are, as it were, separate from the physical ones, and therefore are selected by a person individually.

How to breathe properly while running

Breathing is the basis of any physical training, because depending on whether it is properly organized, the physical capabilities of the human body will depend. As a result, the following significant nuances can be noted:

Each person chooses his breathing interval purely individually.

Breathe through the nose, occasionally alternating with mouth breathing if necessary.

Proper breathing technique must be observed not only during the run, but during the warm-up

The lungs should not be completely filled with air, no more than 40-45%

It is necessary to exhale the air completely, this is necessary for their best ventilation.

Do not hold air in the lungs, otherwise there will be oxygen starvation

Breathing is very harmful

A properly chosen breathing technique can increase your external respiration reserve by 5-8% per year, which can be considered a good indicator, especially considering the fact that every year after the age of 30 we lose 1-2% of this reserve every year.

In winter, in the process of running, you need to protect your throat, preventing it from hypothermia, otherwise a cold will appear. To do this, you need to hold your tongue in such a position, as if now you will say the letter "l". It will not be superfluous to wrap a light scarf around your neck.

If you succeed, you can inhale through your mouth and nose at the same time. This technique allows you to speed up the delivery of oxygen to the lungs and organs.

Proper breathing while running - video