13 November 2016 in Fitness, Lifestyle, Training

RUN! How? Where? Which shoes?

You run often, you love this activity and the euphoria after the workout, but you get the feeling that despite all the kilometers you are stuck in the same place?

You can do laps in the park without looking at your watch and you can enjoy the benefits of a decent dose of training, but if you want to run faster and tackle longer distances or you want to improve your technique of running, you have to plan your training. If you will not define your goal and you wont think about how to achieve it you will not manage to reach the finish line. This does not mean that you should immediately look for a coach who will help you to achieve the objective, you can do it yourself, step by step.

First of all, keep a straight posture right after getting out of bed. If you work in an office, probably many times during a day you forget about the correct body posture. If your job does not require you to sit with the computer, you probably do it the home? Remember abotu straight back at all times, because it will affect your posture while running. During the morning training in the park I often see people bent forward with arms hanging at thier sides! During training be determined as Rocky Balboa, but do not run like him! To avoid injury, engage all the muscles and breathe freely, keep your posture straight 🙂

Another important element is the proper shoes and I dont mean just the running shoe. Shoes in which we walk throughout the day – at work, at home or in the car decide how our muscles are working. Comfortable shoe, means relaxed leg, but also less work for our muscles. If you love high heels, try not to walk in the beloved one model. Keep in mind that a different profile of the shoe and different height of the heel will involve other muscles. Change shoes often .As for the running shoes choose them carefully, preferably in a specialist shop and with the help of a professional seller.

Running shoes in particular need to protect you against mechanical damage, as well as it need to provide you with relevant cushioning and support. Our comfort is also very important.
Numerous studies have shown that runners with least injury are runners, running in shoes in which they feel comfortable.
The Nike stores you can find a new division of running shoes, which will help you to choose the appropriate model for you.

RUN STRONGER – Freedom and flexibility are designed for runners, for which strengthening foot muscles is a priority. It includes models of the Free family.

RUN FASTER – lightness and elasticity, which includes light shoes, thoroughly surrounding the foot and extremely elastic, so that each runner can improve their results. Its main representative is the Pegasus.

RUN LONGER– comfort and support was design for the runners who most appreciate the smooth running, cushioning and comfort. Model leading the way in this group is LunarGlide.

When choosing shoes keep in mind the surfaces and routes on which you usualy train. You need different shoes to run on the hard pavement, and the other for the grass or off road.

(If you are running on a hard area, eg. road or the park, use shoes with flexible soles and dumper because they ensure the protection of your joints, knees and spine)

Running along forest paths or off roads, you should choose a model with hard soles with deep tread. This will stabilize the foot so it will not perform excessive movements.

Also, remember that shoes should be slightly larger than your size, not to cause any troubles.

(Running in a tight shoes is not pleasant, but it can also pose a serious threat to our health and increase the risk of injuries). Your foot will have to get used to the new shoes, but if you choose them well your training will be much more efficient, more pleasant and you will reduce the risk of injury.

My favorite models of shoes are Nike Pegasus and LunarGlide (no, this is not advertising 🙂 – you often ask, so here is the answer :))

What distinguishes Pegasus (my favorite) compared to other models, is that it contains two gas cushions Zoom Air placed at the instep and heel. They give me resilience and immediate return of energy, they provide effective cushioning and they protect my joints from overloading and painful injuries. In addition, on the sole there are projections made from durable rubber, which provide a solid grip, so I can run different surfaces.

LunarGlide is a different story. Thanks to the nylon trawl woven into the upper shoe it stabilizes the foot and removes the unnecessary elements, which is why I place less effort in the motion and I can focus on the running technique.

I have a few tips that will help to improve your technique, time and distance, not only among novice runners:

Buy the right shoes to avoid injury and feel comfortable in them.
Create a diary and meticulously take notes in it Highlight successes and write motivational quotes. This helps to give and the will to fight in difficult moments.
Add extra training to your running routine.. In addition, your week should be diversified by other activity like swimming, cycling, jumping rope, climbing stairs, or Yoga.
If you feel you need extra motivation and professional adviser find yourself a coach. Not only he will ensure good training and motivation, but certainly he will tell you what and when to eat, to take care of for better results
Eat a healthy breakfast, as this is the basis for a healthy diet not only among athletes. Let your first meal consists mainly of protein, vegetables and healthy fats.First, you give yourself a dose of power that will stop you from snacking during the day, and secondly, you will feel much less hungry
Allow yourself a break, because your body needs recovery after exercise. The next day you’ll have a lot more energy. If you train regularly, you also take care of frequent rest, but beware so it will not last for a few days 🙂
Also, remember that Rome was not built in a day. Start with a slow run and short distances. A sample workout HERE patiently work towards better results and plan the improvement.
Run with company. This can be a friend, colleague or the second half. Firstly its harder to cancel training if you did set the traiting with somone :). Positive pressure and healthy competition paying off better and it can give quicker effects. Compare your results and motivate each other to achieve better.

9. It depends on you whether you will run in the morning or in the evening. I find it easier to motivate myself immediately after waking up, because during the day it’s hard to get out from under the pile of duties before the day is over. The morning run is also an excellent training for self-discipline. The study of World Online for runners confirmed that the best hours to train is 6 in the morning … well … you have to try 🙂

10. The base is the posture! If you spend a lot of time at your desk make sure that the keyboard and monitor are set properly, and the seat and armrests are appropriate for your height. If you want to make sure that you keep a good posture and engage all the muscles to exercise start using the gym ball instead of a chair.

11. Remember the right breathing. During intense exercise we need to provide a lot of oxygen to our cells, so dont believe in myths and breathe through your mouth! you will Improve comfort of your training if the rate of breathing is similar to the rhythm of steps. I advise to start with the ratio of 3: 3 or 3: 2 relative to the steps. This means that you take three steps during one breath and on exhale you take two or three steps. you should work on this, because the characteristic pain on the side is due to bad breath pace and interrupts the training even for advanced runners.

I have to two training plans tailored to different needs and levels:

Cardio Blaster – interval, which burns a lot of calories in a short time and perfectly strengthens the cardio – vascular and therefore improves overall health. For this performance you need a bike and treadmill.

Athletic warm up – 5 minut.
slow run – 15 minut
Run 90 to 95 percent of maximum heart rate, ie. You should feel like a 8.5 or 9 on a scale of 1 – 10 – 3 minutes
Active rest or slow run – 3 minuty
repeat- x3
Cooldown – 10 minut