Running outdoors: the secrets of running
The motivations that lead a person to go for a run or practice running, they can range from trying to lose weight, to getting rid of the mental fatigue accumulated in the work, going through trying to recover the physical form, making regular contact with a group of runners, facing personal challenges related to popular races, etc. But before leaving to running outdoors It is important to know the secrets of running and take a series of measures so that the development of this type of activity is optimal.
Appropriate material to practice 'running'
1. Sportswear: trousers, shirt, socks and cap.
2. Glasses: to protect from the sun, insects, pollen, etc.
3. Drivers: stopwatch or heart rate monitor.
4. Running shoes: Other types of shoes can work, but the difference will be very big. In sports equipment, much progress has been made in recent years and it has a clear impact in order to avoid injuries and increase sport efficiency.
If you have the opportunity to choose your shoes you should know what type of foot you have.
- The feet with the internal plantar arch very high are somewhat supinated.
- Feet with a very low plantar arch are somewhat prone.
Find out what your type of foot is
To a large extent you can discover what you need from a shoe by watching your feet. There are three basic types of foot, each based on the height of the arch. The quickest and easiest way to determine your foot type is by performing the following test.
1) Put some water in a low bowl.
2) Wet the sole of the foot.
3) Step on a piece of thick white paper.
4) Lift your foot, observe the mark you have left and look for the correspondence with one of the types of footprints (normal, flat or high).
This indication on your footprint, together with the type of foot arch will help you choose the correct shoe in your specialized store.
'Running': how much do I run and at what pace?
The race time will be adapted to your capacity. You can have as a reference that the continuous race is a type of training of long duration and low intensity. The heart rate will oscillate between 120 and 160 beats per minute.
The recommendation is to start with 20 or 30 minutes and go increasing ten minutes a week until you reach 60 minutes. You can fractionate this type of training to perform some stretching exercises. Three weekly training sessions may be enough.
Types of exercises for running outdoors
1. Aerobic work: allows to perform physical activities for a long time, as long as these do not require great efforts. Aerobic work is the set of chemical reactions that require the presence of oxygen to release energy. It is put into operation when the exercise lasts more than three minutes and is of low or medium intensity. Examples: jogging, walking or swimming at low speed.
2. Continuous career: also called "Sustained Rhythm" because there is no interruption of effort, because the intensity is relatively low and the work time is prolonged.
Efficient career technique
The "efficient career technique" consists of knowing how to run.
We all have a mental image of how to run, not in vain it is a basic motor skill that we acquired from very small.
It is also true that when we see a person running badly, even without stopping to examine his career technique we can see that it does not fit the beautiful image of a runner.
The career technique should not worry about the aesthetic, but for the healthy and efficient of a good career.
Recommendations for a good technical execution of the race:
1. Head It must not oscillate, it must be correctly oriented, directing the gaze to the front.
2. Trunk. Slightly leaning forward.
3. Arms. Flexed at the level of the elbows and accompanying the movement of the legs.
4. Legs. In the moment of impulse it is very important that both the knee and the ankle extend completely, facilitating the transmission of the force that moves us. When this phase is not done correctly, we can observe how the runner seems to be sitting a bit and how his legs do not extend at all. In the recovery phase, the knee and hip are flexed to move the leg forward. This leg movement will be circular.
Marina Berrio
