To Run

To run

Running is one of the most original forms of movement. Even very young children run out of their natural urge to move. For adults, running is a simple sport that promotes health and can be practiced regularly - even into old age. An additional plus: The costs are kept within limits, even if you don't save on running shoes and focus on quality. Untrained people or beginners should have their state of health checked by a doctor before starting running training in order to avoid overload.

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• Continue reading
• more on the subject

• What you should be aware of
• What is being trained?
• Estimate energy consumption while running
• Running technique
• equipment
• Whom can I ask?

What you should be aware of

In short phases of running movement, the legs can be loaded with approximately three to four times the body weight. The musculature of the musculoskeletal system, the tendons and ligaments can handle this stress without any problems if they are used to running. Untrained or beginner runners should therefore slowly increase the volume and intensity in order to give the body time to adapt. You can start, for example, with brisk walking, Nordic walking or alternating short running and walking. When the run starts, trained trainers or instructors can also provide support.

What is being trained?

Running uses around 70 percent of the muscles. This particularly strengthens the calf, thigh and gluteus muscles. Above all, running trains endurance. The pushing movement also improves bone density. Running at moderate intensity has the best health benefits. The body consumes significantly more energy when running than when walking.

Estimate energy consumption while running

The energy consumption while running can be easily estimated using the following formula: Net energy expenditure (energy consumption without basal metabolic rate or performance metabolism) = 1 kcal x kg body weight x km running distance.

An example: A person with a body weight of 75 kg runs a distance of 8 kilometers in 1 hour. The net energy expenditure is around 600 kcal (1 x 75 x 8).

Running technique

Feet and legs absorb the kinetic energy when running like a spring (support phase of the running movement) and release it again (swing phase). With an efficient running technique, the back is straightened, the upper body tilted slightly forward and the abdominal muscles are tense. The arms swing back and forth parallel to the body. Lateral movements or turning movements cost energy because the swing does not go in the running direction. Everyone develops their own personal running style. The running style can be improved through special technique training (e.g. running ABC exercises).

equipment

The running shoes support the individual rolling movement of the feet and absorb shock loads. When choosing a running shoe, the position of the feet while running (in the support phase) is a criterion. Different models are available - e.g. for normal foot position, for feet with overpronation (excessive inward bending) or supination (outward bending) - which offer good guidance and support for the feet. Running shoes should definitely be big enough (around one and a half to two shoe sizes larger than normal) to avoid pressure points and blistering.

Whom can I ask?

"Fit Sport Austria" offers quality-tested offers for health-promoting running throughout Austria.