Running has become a global trend in recent years. But not everyone who joins this fashion performs properly and sometimes causes serious injuries for themselves. Do you want to start running? A guide to running laws for novice runners in the following article ..
In recent years running has become a widespread tradition. There is a feeling that everyone around us is running. Every grandmother takes part in a marathon and every uncle is an iron man. On this subject and on the proper running laws, says the fitness expert in the Department of Style Medicine on the website.
In my field as a coach, I see a lot of people running in the park, at the seashore and everywhere possible. Though I do running, I love running and I think running is a great way to lose weight, so I often wondered if it was suitable for everyone. Over the years I have reached some judgment and I will try to share with you here.
Risks that may cause injury:
– overweight :
For people who are overweight, running can be devastating. Pregnancy that works on joints during running is known to be much more than during standing. Being less overweight also contributes to an increased risk of injury.
– Folding inside the palm of the foot:
For many, the chain of motion that begins with the foot and ankle may be unbalanced. Folding the palms inward may lead to great pressure on the inner part of the knee, shortening of the proximal muscles of the hip, to carry overload on the buttocks muscles (and the gluteus medius in particular). friends”.
– Wrong position:
Running may aggravate postural defects such as over-bending forward or to one side of the spine. In many cases, hostility depends more on the skeleton and less on the established muscles, resulting in the wrong running. Runners who bend forward or overstrain shoulders during running (“manifestation of suffering”).
Many runners are impatient, very competitive and hasty. In many cases, their thinking is fast and progresses far beyond the body’s ability. The goals they set are sometimes exaggerated and disproportionate to their abilities.
– Ignore the warning signs:
The marathon is an extreme case. Many runners are extreme people who tend to ignore the early signs of injury because they don’t want to get caught up in the task they set for themselves. Recently I saw an article written by a runner who is also a trainer for running sport. He said he decided to take part in the marathon and did not retreat even when he began to urinate blood for days or was diagnosed with a hernia. I’ll address that later. Disturbing was the readers’ reaction: those who praised him and were very excited by the extent of his sacrifice.
– Abundance is not always the best:
Many prefer to run as long as possible, as quickly as possible, without planning and understanding that they also need to be given time to recover. This, of course, does not guarantee a better result in competition but increases the chance of injury on the way.
– Complimentary Training:
In many cases, due to lack of time, runners give up many types of training: strength training, flexibility, yoga, and others. This stems from the goal or desire to burn maximum calories in less time and also fits the psychological situation of the runner, but it does not serve the hostility better.
– Muscular imbalance:
Sometimes, after or during an injury, we tend to neglect the rehabilitation process and do not fully recover, resulting in foot pulling, lameness or incomplete palm rest on the floor. Running in such a situation the body may return to running in an unbalanced way.
– pheasant :
The rule says that in the first year he prefers to run for fun or at the maximum exercise to participate in a race of 5 or 10 kilometers. In the second year you can think of slightly longer races, but primarily improve the technique and the result of the 10-kilometer. In the third year, you can start thinking about the 15 km (not many) or half marathons. In the fourth year, and only after you have had at least one injury and some crises, I would recommend, if you are already insistent, start training for the marathon.
So how do we start according to the laws of running?
1. It is recommended to consult with a coach and set realistic goals.
2 – It is recommended to correct the running technique and see if there are special diseases.
3 – It is important to fit shoes and foot support braces (foot lab) if necessary.
4. Acute muscle tension or relaxation, muscle shortness and any problem or pain that may arise during the course should also be treated.
And don’t forget to enjoy!