Spring brings us nice weather, and the number of runners in our parks and on the streets is increasing. Most of them are recreational players who love this sport. It is for someone running part of a healthy lifestyle, some run to regulate body weight, while there are also the most persistent ones, who compete with a personal running record.
In one study done in Great Britain, in which hundreds of runners participated, it was proven that running stimulates the secretion of endorphins, the so-called hormone of happiness and pleasure. Of course, in order to feel real pleasure and avoid possible injuries, it is necessary to know the basic techniques and rules running.
Nikola Pavlović is a long-time triathlete, a participant in many European marathons, half-marathons and triathlons. Nikola is also an IronMan finisher and multiple sprint triathlon champion. We asked him to reveal the basic mistakes most runners make and how to correct them.
Here is what Nikola advises us.
- Do not run in old and worn-out sneakers
"Today there is a large selection on the market running shoes, which do not necessarily have to be expensive. Beginners usually think that worn-out sneakers are best for running. This can easily lead to injury to the runner, as worn-out materials lose their original function. There is a wide selection of running shoes, and brands are traditionally among the best models Nike, Adidas, Asics, Mizuno and, a newcomer to our market, the brand Hoka One One", explains Nikola.
- Always start at a slow pace
"The second piece of advice is related to the volume and intensity of running. If you are a beginner, it is very important to start running at a lower intensity and cover a shorter distance. Beginners know that with their first run they test their limits, so at the very beginning they run at a fast pace and cover long distances. In this way, the body is shocked and injuries can be caused that will separate you from running. So, start slow and gradually increase your pace and distance."
- Cadence – number of steps in one minute
Nikola believes that the number of steps we take while running, the so-called cadence, is a very important parameter for all runners. “Given that most runners today have sports watch or use an app on their phone to run, it's very important that they pay attention to their cadence. The ideal cadence is between 170 and 180, depending on the runner's height. If our cadence is below 170, it means that we are taking too big a step. If it is over 180, it means that we are taking too short a step. With cadence, it is also important that during running we give the rhythm with our legs, that is, that we move our arms and legs in the same rhythm".
- Body position when running
"I consider this one of the key problems of most recreational players. I often see runners who have a completely wrong body position when running". Nikola points out that the most important position is the position of the head and back. "The head must be straight, never bent or bent. Focus your gaze on the farthest point you can see. In this way, you facilitate the flow of oxygen to the brain. The back must also be straight, but slightly inclined forward. Be sure to relax your shoulders."
Regarding the legs and feet, Nikola believes that there are two basic rules: "The first rule is that the tread and the contact of the feet with the ground must be below the center of gravity of the body. Recreationists often make the mistake of placing their tread in front of the center of gravity. The second rule is the landing, which should be on the front of the foot. This means that only the front half of the shoe should have contact with the ground during running."
Finally, Nikola tells us:
"I hope these tips help you and make it easier to start running." Everything you need for running can be found at Intersport stores and on their webshop. Train, enjoy running and be healthy."
