löpningÄntligen värmer solen, fåglarna kvittrar överallt grönskar det. Helt underbart! Vi tänkte ta upp ämnet löpning några veckor framåt. För att hjälpa och ge tips till både er som är vana att springa och för er som är sugna på att komma igång. Denna vecka skriver vi lite om löpteknik. Egentligen kan ju alla springa, vi har en naturlig inbyggd teknik för löpning. Men den tekniken fungerar lite olika för oss alla och kan vara bra att finslipa lite för att minska risken för skador. Och rätt teknik gör också löpsteget snabbare, lättare och roligare.

 

Vad ska man tänka på som nybörjare och början av löpsäsongen?

  1. Börja lugnt- ha inte för bråttom.  Många går ut för hårt i början och springer för snabbt. Det ökar risken för skador. Är du nybörjare så kan du varva gång och jogging enligt 5min/1 min och öka gradvis med några minuter per vecka. Det här gör att du bygger upp styrkan i fötter, ben, rygg och mage på ett skonsamt sätt och för att kunna hålla tekniken i löpningen framöver.
  2. Fokusera på tiden du är ute istället för hur långt du ska springa.  15-20 minuter räcker i början.
  3. Bra hållning. Sträck på dig och skjut fram höften, dra axlarna bak. Om du säckar ihop som en fällkniv när du springer får du inte tillräckligt med syre till musklerna och uppfattar då joggandet som jobbigt. Med en liten korrigering av hållningen och om du sänker farten går det mycket lättare!
  4. Tänk på att landa med foten under dig, istället för framför. Ett vanligt nybörjarmisstag är att man tar för långa steg och landar på hälen vilket gör att man bromsar steget och får ett hårt nedslag som ökar risken för skador i fötter, knän, höfter och rygg. Landa istället på framfoten och kom ner med hela foten innan du sparkar ifrån.
  5. Använd baklår och rumpa i frånskjutet. Om du landar med foten under dig arbetar du också bättre med stora sätesmuskeln och baksida lår. Jobba med benen bakom kroppen istället för framför. Det avlastar vaderna och låter de stora musklerna runt låren och höfterna jobba vilket är mer naturligt för kroppen.
  6. Pendla inte överdrivet mycket med överkroppen från sida till sida. Undvik att tvista överkroppen från sida till sida- det gör att kraften går i sidled istället för framåt. Håll istället armarna, med ungefär 90 grader i armbågsled, pendlande bredvid dig.
  7. Slappna av. Spänn inte vaderna, utan tänk på att slappna av i musklerna och låta benen pinna på av sig själva.
  8. Alltså: Sträck på dig och slappna av i axlarna. Låt fötterna flytta sig på ett sätt som känns bekvämt, ta inte för långa kliv. Känn in rytmen, andningen blir automatiskt ansträngd när du börjar jogga – den kommer på några veckor bli betydligt lättare!

Kontakta oss gärna om det är något du undrar över eller om du känner att du vill kolla igenom ryggen innan du drar igång. Nästa inlägg kommer vi att behandla ämnet löparskador. Hur de uppkommer, vad som påverkar och hur man kan motverka dem.

Lycka till!

/Maria & Linda

 

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