Correct posture during the race prevents injuries

Hiking and races are the first activities that come to mind want to start a regular physical activity, which makes it the most practiced in the world.

This choice has a rather simple explanation: it is a natural activity for an object that was created to be unstable - the human body, which makes it

Well, for those who pass the age of 30 and must leave the sedentary lifestyle, or even for those of a competitive spirit who want to participate in the tests disseminated by the weekends of the great metropolis, just buy a good pair of sneakers that the uniform is already guaranteed by the organizer of the event. Right? More or less!

Of course medical evaluation has already been provided and the release achieved, increasing the security of your heart for an activity that requires more effort. Ensuring the aerobic energy supply is not enough for a regular practice of running.

Observing the posture and distribution of muscle mass is critical, especially in those who have not exercised for years. The so-called "functional sarcopenia" (muscular hypotrophy due to lack of stimulation, movement) is the main cause of pain resulting from the lack of localized muscular resistance. They are called "false lean", which has a normal body mass index with a predominance of adipose tissue in its calculation.

Maintaining a coordinated "pass" requires a program of muscular development complementary to the body as a whole. It is not an isolated movement of the legs. It is part of a chain of movement.

Although it does not participate directly in the act of running, the torso must stand erect to assist the neck to keep the eye on the horizon. The various joints must ensure posture through the stabilizing work of the muscles. Developing the cervical, dorsal, lumbar muscles, strength and endurance of the abdominal muscles is key to making this task habitual.

The same can be said of the upper limbs. The various muscle groups responsible for joint stability of the shoulders, elbows, wrists and hands should ensure that during the run, random movements, parasites, do not lead to a higher energy cost than that used in the movement. Ensuring upright posture with minimal muscle work, muscles prepared for the task, arm swing marking the pace of the race, you can now think of it as the most comfortable position to hold.

in the legs.

The basin will naturally be aligned and positioned at the front. The pendulum of the legs, the beating of the heel and the boot with the forefoot will be easily automated and executed correctly.

If you imagine that all this is nonsense, wait until the muscle fatigue takes you to the doctor for that pain in the legs. back that increases during the race, or in the hip, that disrupts your sleep and your work. Hearing that delightful phrase, "let's stop training and do physiotherapy" is synonymous with "going to that marathon."

If that does not convince you, watch the high-level runners. All are thin but all have well developed, well-designed muscles so that the legs are released for the main activity. Note the position of the arms and the rhythm it confers to the race. Of course, there will always be exceptions, but note that for everyone there is a rule that is observed.

Remember also to ensure the use of range of motion for better joint health by load distribution.

Remember: getting training in the doctor's office is not a waste of time, but a gain in performance, health, and self-awareness.

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