If you are a recreational course of the following three tips will help you to improve the operation and avoid accidents. Beginners will especially benefit from this advice.
You learn to walk properly. You would think that anyone can do it because it's something that comes naturally, but I rarely, recreational runners will be successful. First, you should land on his heels. You should land the ball and the impact of landing in the calfMuscles through the Achilles tendon. The energy can be part of your calf muscles and then reused for you next spring in your step. This is easily done in the front. His foot landed just before or after your body. Then slide the leg back and to go forward in the next step. You have to think of it, continue to raise the hips as you bring your knees to the leg through. With a little 'practice you learn the proper technique in function, not only extend the length of the step, butIt also reduces the risk of injury to his back and ankles.
Stretching exercises. Stretching is important for many reasons. Helps the muscles, reducing the risk of injury and helps to increase your stride length of a few. Take a look at some websites of yoga for the ideas even more. You should always stretch in both directions, try the following sequence:
Relax on the floor lying on his back e. Raise the legs to rise at right angles to the body and then again up to the shoulderavailable to support your hips with your hands. Hold for a bit 'and try to keep your back straight. Now the lower legs above his head and try to put your toes on the floor, keeping your legs straight and lower arms on the floor. This is the position plow. Hold for a while 'and enjoy the track. Back into the shoulder stand and see that for a short period and then return to supine. Now, to lengthen in the opposite direction. Sitting on heels, lean backand you sit in your head on the floor. Keep your knees as close as possible. Put your hands if you pray and put on your heart. This is the position of fish. It 'very good for relieving tension and ankles splinters Shin. These exercises can be very difficult for you, or they can be easy. However, if you have not already done so, before they were to slow down for the first time. Use your sense and do only what you can. It can beeasier if you want to help someone with you, and positions.
Ankle exercises. Too much stress on your ankles when you run, and if you're new to the sport are still very weak. Absorb the shock of landing and re-use of energy in the next step is crucial to be implemented properly, and is the ankle, do most of the work. And 'this sector too, such as the tendency for injuries such as Achilles tendon injuries and ShinSplitter. You may also have injuries to the feet, so sure that you are a regular stretching and running.
Here are two proposals to strengthen the ankles and calves. Jumping rope or just jumping from one page to another in a line or a broomstick. Let your heels touch the ground and not jump too high. They aim at their feet bouncing like boxers. Try to get the speed increases as you go, the better. You need them for a certain time or a number of non –Repetitions.
Find a step or a block of wood about three inches. Stand with your heels on the floor and the balls of your feet on the step. It can be difficult if you have not done much stretching. Then set your body as high as you can say, 15 repetitions, rest and do two more sets. The goal, which does not grow on one leg at a time, and as high as possible. If you're good at it you can keep the weight too. Be improved with strengthening exercises after the race, you try to use onefew minutes for the workout and some ankle strengthening exercises.
These three ideas to improve the management and the possibility of harming yourself. Duly executed need for greater robustness and flexibility, which is produced by the strain and ankle strengthening exercises.
Related posts: