Blog taken from ingridkristiansen.com
Running comes a good second on the list of natural forms of movement for able-bodied people (walking is first). Everyone can run, regardless of climate, facilities and finances, and therefore the level of performance is also higher here than in any other sport.
You need almost nothing to run - there are still people who run barefoot, and you don't need much more than a fig leaf as equipment. In running, you can both measure your results against your competitors and against your own, national and international records. It is therefore a brutally measurable activity, which means that some take it a little too hard.
What is jogging and running? Perhaps you haven't thought about the difference between jogging and running? Many people think they are out running when they are actually out jogging or jogging.
Stumbling can be described as many small and quick steps with one foot on the ground at all times. If you lack strength in your thighs and calves, and at the same time have a slightly too heavy body, it can be difficult to achieve anything other than plodding. You don't usually get up to a particularly high speed with this technique, you can often walk at the same pace.
If you have a little more strength in your thighs and calves, you will "get up" more easily in the technique called jogging. During jogging, you get a small lift of your body, and for a short moment in each step you do not have contact with the ground. Runners often use jogging as a warm-up, to get warm while saving their stride.
A jogger can be a person who builds up to become a runner, or it can be a person who, for various physical or psychological reasons, thrives best at jogging pace. What particularly characterizes the jogger is that the leg strength is too low to get any particular flow and lift in the step.
The jogging step is therefore of limited length, and the speed is limited - usually below 10 km/h - even with a high frequency on the steps. Well-trained skiers and cyclists often look like joggers when running; it looks as if they are dragging themselves forward rather than lifting themselves forward, and they often have a "sitting" style.
The reason for this style is that they often have great thigh strength, but too little calf strength.
Runners float on the step in a series of elegant jumps or strides. Running is therefore often referred to as a jumping activity. Each step has a good length, and the runners have a clear lift from the ground in each step.
This requires you to have particularly good strength in your calves and hip flexors. You need strong hip flexors to get a good lift on your thighs and knees, so you can float further with each step.
Runners have the leg strength to go up well on their toes in the last phase of their stride, and they land more on the forefoot than on the heel. They have a body posture that leans slightly forward. Most runners have their own style. Some are elegant and graceful, while others run "like a cow". Don't be fooled by this; you can have a very effective running technique even if you don't look elegant when you run.
Jogging and running are demanding activities. The biggest challenge is gravity, or rather your weight. This weight must be lifted both up and forward in each step. That is why running and jogging are among the most effective forms of exercise per unit of time. The disadvantage is that each step always ends with an abrupt landing. It is easy to get strain injuries as a result of the impact the foot and leg have to absorb with each step.
As a beginner, you should start carefully, i.e. alternate between walking, jogging, jogging and running. Keep the tempo down. You should not be completely exhausted after training. To avoid injuries, it is advisable to jog or run on a soft surface, such as dirt roads, paths and the like.
Advantages: Running and jogging are very time-efficient exercises. This is because they provide a high specific load per hour. If you run or jog for 45-60 minutes, you've done a good workout. A skier or cyclist must be out twice as much to get the same training effect. The body must constantly compensate for wear and tear on the skeleton in the legs, and this prevents osteoporosis. You can run and jog almost anywhere. The activities can also solve a transport task. You don't need a lot of equipment - good running shoes are the most important thing.
Disadvantages: These are demanding activities. For many, it will be very difficult to run, especially as you get older. Running in particular requires light, strong and enduring muscles and preferably a low body weight.
The shocks you get with each sudden landing propagate throughout your body. This is a great strain on joints, tendons and muscles. Even with modern shock-absorbing shoes, this becomes too demanding for many. If you get too eager, you can easily get strain injuries. Running and jogging provide little stimulation for the upper body, while the lower body can easily get too much.
Some simple tips:
- Wear good shoes, preferably jogging shoes with good shock absorption.
- Don't run or jog faster than you can talk at the same time.
- Run and jog preferably on soft surfaces such as grass, paths or dirt roads.
- Extend the most important muscles after the trip.