If you’re planning to start running outdoors this coming Monday, it’s not as easy as it sounds, especially in hot weather. Making everything as enjoyable as gambling via a Woo Casino login, you should follow a proper running technique and remember some rules to help you stay on track.
Details About Running Technique
When running, the shoulder joints should be lowered and relaxed, elbows bent at right angles, fingers straightened or clenched into a weak fist. The movements of the hands are directed along the ribs, up to the solar plexus – right hand forward, left hand backward and vice versa. The main thing is that the arms and legs have opposite movements: right leg, left arm and left leg, right arm.
Position of the Body and Head
The body should lean forward by 5-7 degrees. This position will allow you to increase your running speed and expend less energy. If you tilt your torso forward more, you can lose your balance.
Don’t make unnecessary movements of your body and head. Tilting your head forward will strain and pinch your neck and shoulder muscles.
Depending on how high you raise your knee while running will determine your speed. The higher the leg, the higher the speed.
The speed of running is influenced by the correct positioning of the foot and the frequency of steps – cadence. The less time your foot touches the surface, the faster and more intense your running is.
The placement of the foot on the surface can be:
- Heel to toe. The most common way, which is suitable for long and leisurely runs.
- From the toe. Necessary for the development of maximum speed at medium and sprint distances.
- On the outside of the foot. Reduces the impact force of the foot on the surface.
Basic Rules for Running in Hot Weather
Start Running in the Spring
The most important rule of running is not to overheat during an outdoor workout. That’s why it’s best to start running in the spring, when temperatures are just picking up. But summer is just days away and that doesn’t mean you have to wait for the next season – pick the coolest time and start working out.
In summer, for outdoor running, give preference to the morning or evening time. From 12 to 3 p.m. to train outside in hot weather is not recommended. During this period, the sun is at its zenith and the ambient temperature reaches its maximum values. To train in such conditions, the body will need some time (1-4 weeks) to get used to such loads.
Decrease the Warm-up Time
In summer, it is much easier and faster to warm up your muscles before a workout than in winter. Therefore, the warm-up time can be shortened.
Wear the Right Clothes for Running
For outdoor running, choose light, loose, moisture-wicking, light-colored clothing. It is best to give preference to specialized sports equipment. Modern fitness clothing is made of special fabric that provides good air circulation, controls the evaporation of moisture and heat dissipation. With the wrong clothes it is easy to overheat, get heat stroke or catch a cold.
To avoid getting sunstroke or heat stroke, be sure to wear headgear – for example, a light-colored cap is great to reflect the sun’s rays.
Drink More Fluids
Limiting your drinking while running, as with any other exertion, is a common and extremely dangerous mistake for beginners. A lot of sweat is produced during the workout, which can lead to dehydration and reduce the effectiveness of the exercise. As soon as you feel thirsty, it indicates that your body has lost 1% of its fluids. To prevent this from happening, it is important not just to drink water during your workout, but to do it correctly – 2-3 sips every 10 minutes.