Features a correct running in the evening

Contents:

• Basic rules of racing at night
• Proper running technique

Running is great for stress relief, stress accumulated during the working day, and health promotion. Especially notable advantage of running in the evening. But we need to know how to run around in the evenings. It is necessary to schedule workouts 2-4 times a week based on their workload.
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Basic rules of racing at night

1. The best time for jogging is a gap of 19 to 22 hours, when there are active biorhythms. An hour after a light dinner, you can begin to engage.
2. The first thing you need to warm up the body and disperse the blood. Be sure to run a little bit to do razminku.Mozhno walk briskly. Warm-up is useful for the cardiovascular system, it gradually increases the heart rate. If this is not done, and immediately begin to run, it can cause serious heart problems in the future. A set of exercises is determined individually.
3. By the time run should take about 20-30 minutes at a slow pace or the light, because the body is already preparing for bed and heavy loads are not necessary.
4. Be sure to breathe through the nose during the run, and if you breathe so hard already, then jog slowly is complete, moving to calm a step to restore the heartbeat.
5. To make up for lost fluids need to bring a bottle of drinking water.
6. After jogging need to take a shower, which relaxes the muscles and restore strength.

As a rule, after the first training sore muscles. This indicates netrenirovannosti and manifests itself in the first days after jogging. Engage need to systematically, or good will. Over time, as the muscles get used, the load should be increased.

In order to achieve the maximum effect from the evening jogging, it is advisable to alternate slow and fast phase, that is to start slow and gradually moving to fast and finish slow phase.

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Proper running technique

Before the start of training you must be sure to familiarize yourself with the proper running technique, to avoid unnecessary load on the spine and joints. To do this:

1. Avoiding sharp fluctuations up and down, as in this case, the load increases.
2. The feet should be when running parallel to each other, but between the toes assume a small angle. In this formulation, stop rocking from side to side will be minimal.
3. During the foot hits the ground it should be a little tense and evenly distribute the load.
4. Step should be neither long nor short, it is determined during training. Short steps will not give the necessary tone muscles and increase the likelihood of long injury because landing on straight legs.
5. Posture necessarily have to be correct, that is, back straight and your head straight. Elbows bent at right angles, hands a little tense.
6. Breathing should be free, easy, without delay. Beginners should learn the correct breathing technique, that is to breathe stomach (diaphragm) and not feeding. Get used to this need to breath when walking, gradually moving into a run. Breathing should be done every two steps. And when practice is over, every 3-4 pitch. Especially when it is running in the winter need to breathe through the nose, so as not to catch a cold. There is still breathing technique through the mouth and the nose-mouth. The right is considered to breathing through the nose, then the body gets plenty of oxygen, but it can move gradually from inhaling through the nose and exhaling through your mouth.

Particular attention should be paid to food, which must be balanced by the number of proteins, fats and carbohydrates. If you are waiting on the running weight loss, it is necessary to monitor the consumed and calories burned.

As a general rule, difficult to plan your evening workout because of the busy schedule. But do not miss classes for nothing. They must be systematic in order to achieve the best results.