The runs

The sun starts to heat more, the day grows longer, we spend more and more time outdoors. Our body wakes up from hibernation, and with it the need to take a deeper breath grows. In warm, a sunny day is nice to go outside, even for shopping, not to mention a walk or any form of physical recreation. After a period of downtime, which most of us associate winter with, we feel like “stretch bones”.

We want to look nice in spring. We put on less clothes and … the hidden shortcomings of our figure are revealed. Let us not panic, after all, that's what a fitness club is for, swimming pool, rower, e.t.c. And of course jogging. Recreational running promotes good physical condition, de-stresses, allows for close contact with nature. If you only run in warmer weather, you will start regular jogging in spring. You should be prepared to engage in this form of activity – your muscles, joints and ligaments need to be more stretched. The best activity is physical activity all year round. This may be an offer of fitness clubs, or other forms of activity (swimming pool, rolls, rower). The point is, for the body to heal, suitably hardened for jogging. Aerobic classes at the club are great for this, such as: thread, low impact, step, spining, tae bo and training, aimed at shaping and strengthening as well as modeling the appropriate muscle groups. For this, fitness forms such as: TBC, ABS, ABF, BS.

The benefits of training
Apart from the obvious benefits, that come from regular exercise, at least 3 times a week, it is an excellent fitness preparation for jogging. These classes are the basis for all sports, whether winter or summer, both professional, as well as amateurs. For example, during cardio classes we prepare our circulatory and respiratory systems for aerobic training, what is jogging. On the other hand, during muscle classes we train our muscular apparatus, joint and bone. Try spinning to improve your fitness, which is also an excellent solution to the eternal problem of thick thighs and buttocks. Spinning effectively reduces excess body fat, modeling thighs and buttocks. In this way, it prepares us for jogging.

Thighs and buttocks work most actively while running. The second way to exercise is step. As a training device, it is irreplaceable in increasing the efficiency of the trainee. By adjusting step height – level 1,2,3 we influence the progress of training. If you are a person, who spends her free time actively all year round, you can jump into a tracksuit without fear, sports shoes, best for jogging and start running. If you're one of the people, which only bloom in spring – nothing lost, you can use the above-mentioned forms of physical activity and jogging. However, in this case, you can't just go out and start running – it takes a bit of conditioning to do that (general development) and a lot of will. According to experts, exercise is the best medicine for many ailments, e.g. for depression. Every human body has a coded need for movement and its intensity. Movement deficit, resulting from a lack of specific exercise can lead to poor cardiovascular capacity, respiratory and muscular. The most common symptom of motor passivity is muscle relaxation and weakness of the left ventricle of the heart muscle. Sports medicine doctors and specialists in the field of testing physical effort and body efficiency have their opinions, that the main cause of a heart attack is the lack of an appropriate dose of physical effort in relation to the needs of a given organism.

But before you start jogging, you should pay attention to a few technical things, related to running. First of all, try to look for places away from streets and asphalt. Run on grassy surfaces, shock absorbers, preferably in parks or stadiums.

Running technique
The correct running technique allows you to economically manage the body's energy resources. Body posture: running will be more efficient, if we maintain an upright body posture, perpendicular to the ground. This can be imagined on the example of a theater puppet, moved by lines. Any deviation from the level will require more effort, necessary to overcome the force of gravity. Head, torso, hips, the knees and hocks should move forward as one unit. The recommended position allows effective use of lung capacity. This is very important for a runner, who should breathe rhythmically and deeply, providing the body with the necessary amount of oxygen. The work of the arms and legs is also extremely important.

1. The work of the arms – while running, the arms should be freely bent and move in the sagittal plane close to the body, in a way that is coordinated with the movements of the legs. The main work should be done by the forearms and arms. Hands and fingers should be relaxed, and the thumb joined to the fingers.
2. Footwork – the muscles of the legs and shins play a huge role in the work of the legs, but also foot work. During the run, we should land on the heel, to absorb the impacts. Landing should be as short as possible.

Complementary exercises are just as important as the running technique, tj. stretching, strengthening and special exercises to shape the efficiency and capacity of the calves, ud, buttocks and sacral part of the torso. If the strength of these muscles increases without the use of appropriate stretching exercises, the end attachments of these muscles are shortened. They become less efficient and work with a smaller range of motion.
Regular and proper use of stretching will largely contribute to avoiding muscle fatigue. At the same time, it reduces the risk of injury. Inappropriate exercise selection can cause various types of injuries. Let's remember, that we use stretching exercises after a well-conducted warm-up. Stretching exercises should be included in those most involved in the run:

1. gastrocnemius muscles and Achilles tendon
2. biceps thigh muscles
3. the gluteus great muscle and the lower part of the spine extensors
4. quadriceps femoris

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