Running is one of the most effective cardio exercises, bringing many benefits to physical and mental health.
However, if you run incorrectly, you will not only quickly exhaust yourself but also be susceptible to injuries.
Mastering some simple principles can help you stay energetic, improve endurance and fully enjoy the benefits of this sport.
Long-distance running coach Alex Faizer (India) has revealed 3 techniques to help you run long distances while still feeling comfortable, according to hindustantimes.
1. master your breath
Inhale through your nose to maximize your oxygen intake, while focusing on deep breathing with your core instead of just your chest. Coach Alex suggests applying a 3: 2-inhat breathing rhythm and a 2-out breathing rhythm to keep breathing more fluid, rhythmic and natural.
2. Maintain a slight forward side
When your body is slightly inclined forward, you will keep your back straight, reduce pressure on the joints and save energy throughout the run.
3. Optimizing your steps
Instead of relying only on the front thigh muscles, use the hamstrings to lift your legs, creating a round and smooth spread. This helps move more effectively and reduces muscle fatigue.
Comprehensive benefits of running
Running at least 10 minutes a day can reduce the risk of cardiovascular disease, while improving heart, lung and circulatory health. Running also helps release endorphins, a happy hormone that helps sleep well, improves mood and reduces stress.
In addition, regular exercise also helps strengthen the knees and back and reduce the risk of arthritis in old age.
Whether you are a beginner or an experienced athlete, applying the right technique will help you run further, faster and safer.
Most importantly, listen to your body and stay regular to turn running into a long-term healthy habit.
