Sovetsky Sport pays considerable attention to the topic of running. At the same time, as we already wrote, only when using the correct running technique can you get the most benefit from jogging and not harm your body.
What are the stages of the method of mastering the correct running technique? Alisher Yakupov, a promoter of a healthy lifestyle, insists that there are several important stages here, each of which requires careful and systematic approach.
The first stage is to strengthen muscles, work on coordination and stabilization. Squats, jumping on toes, pumping calves on stairs, lunges, twists, boats, bends, push-ups are ideal here. Exercises on TRX loops are very suitable (here Alisher Yakupov gives quite clearly described exercises with photographs).
The second stage is exercises that work out individual details of the technique. Best Exercises: Hip Raise, Jumping, Reindeer Step, Heel Pulling, Cross Step, Back Run. In my opinion, a good way to train yourself to land on your feet and work out efficiency in movements is exercises with a rope: single and double jumps, steps forward and in different directions, jumps on one leg and my favorite is running with a rope.
The third stage is small jogging in minimalistic shoes, working out all the details of the technique at the same time. It is necessary to start such training from short distances, no more than a kilometer, and even less if you are overweight or problematic feet.
The fourth stage is a gradual increase in volume to the usual one, while maintaining control over the technique. No more than 10% per week. After a few months, the muscles of the calves, small muscles of the foot, thighs and core will already be sufficiently strengthened, running will become economical and fast. It doesn't matter how much you can run. It is important how much you can run correctly.
Frequently asked Questions.
Do you need to learn the correct technique if you exercise on the treadmill at home or in the club?
- Good technology not only means less shock loading, but also cost effectiveness. Regardless of the surface, the right running technique will allow you to run longer, farther, faster.
I read that you have to put your feet on your toes. But they convince me that this is wrong too
- The most common mistake is focusing on one particular detail and ignoring other factors. For example, a person read somewhere that you have to land on your toes. He goes for a run and runs in wide jumps, stretching his leg forward and lowering it far in front of him. As a result, he earns problems with the foot and periosteum, gives up running for a long time and comes to the conclusion that this technique is not for him. If he had spent time on a book, did special exercises, prepared muscles, learned to control all the details - everything would be completely different.
Progress does not happen as a result of reading a book or insight - it is a long-term work on oneself. Sometimes it seems to a person that everything is already clear, he closes the book in the middle and tries to run a long distance with the new "correct" technique. Even if everything is done correctly, changing the technique will shift the load on the muscles that do not expect it at all. The result is pain and frustration again.
Now comes the most important thing. Remember that our bodies are very different. We don't run to run properly. We learn to run properly so we can enjoy our hobby more and reduce the risk of injury. Therefore, I do not urge you to turn into control freaks and calculate your cadence for the rest of your life, but repeat the memorized checklist of good running technique every morning.It's like learning to drive a car. Over time, knowledge will turn into reflexes, and you will not need to constantly monitor and check yourself, but only occasionally undergo a "technical inspection" of the chassis. Gadgets, numbers and exercises will fade into the background and your skill will become a part of you. Then the real running will begin - full of lightness, speed and pleasure.