What do you need to start running? When and where to run

Running is easy, right? People started running as soon as they started walking on two legs. But it turns out that jogging is harder than it looks. This article will help you learn this without the risk of injury and give you the motivation to overcome the difficulties that await you along the way. Can you do this! How exactly, see below.

Steps

Part 1

Find the right shoes.

Buy comfortable, suitable clothing.

• Strive for freedom of movement. Clothing should be loose or stretchy so that it does not restrict your movements. In addition, you need to choose clothes of a suitable shape and from breathable materials. This will reduce the risk of rashes and other skin problems.
• Pay attention to weather and temperature. Depending on where you live, you may need several tracksuits. For example, for winter runs it is better to have warmer closed clothes.
• Don't forget pockets. You will need pockets to store things like ID and keys. Although, you can also use your shoes or armband for this.
• You have to wear the right socks. Look for socks specifically designed for runners. They will help you avoid corns and blisters.

1. Consider additional entertainment.

   • Take an mp3 player. Small players (like the iPod nano) are great to use while running. There are special armbands to which they are well attached.
   • Find something to listen to. The obvious choice would be music, but you can listen to both radio shows and audiobooks. This can be a great solution to keep up to date, or to "read" if you don't have much time for it.
   • If you wish, you can enjoy silence: if you don't want to, don't listen to anything!
   • Think safety! If you still decide to listen to something, use only one ear for this. Hearing the sound of an approaching vehicle or other dangerous signals is essential to your safety.

   Part 2

   Route planning

   1. Think safety.

      • Be careful while running. Choose safe, crowded places, if possible, so that there are fewer cars.
      • Choose a convenient time for running. Running in the morning or evening at dusk is much more dangerous than during the day. You risk being run over by a driver who doesn't see you, or intruders can attack you when no one is around.
      • Be visible to drivers. If you do decide to run near roads, wear bright, reflective clothing. To become even more visible, you can use a blinking flashlight.
      • Run with a friend. Whether you're running with a human or a dog, it's safer than running alone. So you are less likely to be attacked by bandits.

   2. Determine how far you are going to run.

      • Do a test run. Run the chosen distance and evaluate your health. Try how far you can run until you feel tired. You are more likely to succeed if you set realistic goals for yourself.
      • Don't forget to return to the starting point of the route. Consider the time and effort it will take you to get back to the start of the route. You might be able to run to that coffee shop at the end of the street, but how do you get back?
      • Gradually increase the distance. Remember that you can run long distances when you're at your best; you can run further and faster. Run the route at your discretion. Increasing the distance will give your body a better workout, so plan ahead for a longer route.

   3. Draw it on the map!

      • Use dedicated software. You can use free tools like Google Maps or RunningMap.com to measure the distance of a route and keep track of things like elevation change. There are even some social sites that allow you and other runners in your area to share and compare routes.
      • Consider the complexity of the terrain. Changing the road surface, changing the landscape, the height above sea level can be an insurmountable obstacle for you. Try to avoid things like the steep climb at the end of the route, because that can hurt you.
      • Test your route. Once you've come up with a good route, test it out before implementing it. You can even come up with several different routes and alternate them throughout the week.

   Part 3

   Proper running (jogging)

   1. Don't try to be a superhero.

      • Do not hurry. Gradually move on to heavy loads. Otherwise, you risk injury!
      • Don't overdo your workouts. Don't let them become your obsession. This is harmful to health, especially if you are too slender physique, then too intense training will only harm you.
      • You also should not exercise through force. A little stress is helpful. But with excessive stress, you will end up in the hospital. Therefore, monitor your well-being, and you will feel when you need to stop.

   2. Eat right.

      • You should not run on a full stomach: you can weaken or even get sick!
      • Before class, you need to eat a little: something that will give you energy and not overload your stomach. A banana and a couple of sweet sticks are a great choice because both of these foods will give your body the nutrients it needs to burn off while running.
      • Don't forget to drink enough!

   3. Warm up.

   4. Stay calm and relaxed.

      • Keep your muscles loose, move naturally. Stress or excessive force can cause injury.
      • Keep your shoulders down and relaxed.
      • Your torso should be straight and upright, with your hips pointing forward: in other words, your body should be in a natural position.

   5. Breathe.

      • Don't forget to breathe!
      • Breathe deeply and evenly.
      • If you feel dizzy, stop! Give yourself some rest and breath.
      • If you find it difficult to breathe, check with your doctor, you may have asthma.

   6. Observe the water regime.

      • Take a bottle of water with you, or drink plenty of water before and after your run.
      • Drink plain water and eat foods that are rich in potassium, sugar, and salt (electrolytes), or drink water enriched with electrolytes.
      • Your body releases vital nutrients as you sweat, so you need to replenish them. If you don't, your health will suffer.

   7. Move right.

      • You should not land on your heels. It's bad for your knees. Try to land with the whole foot, and it is best to land on the front of the foot.
      • Bend your arms at a 90° angle.
      • Keep your head straight. Don't look down any more than necessary. It is best to look at least a few feet in front of you.

   8. Cool down.

      • Cool down to avoid injury. This step should never be skipped!
      • Run slowly, then walk for a few minutes before stopping.
      • Finish off with a little stretching. Calf stretching exercises are very beneficial for runners.

   Part 4

   Get on a schedule

   1. Run in the morning.

      • If you move the rise 30-45 minutes earlier, you can fit jogging into your schedule.
      • Jogging in the morning will kickstart your metabolism and energize you for the rest of the day. It's no less effective than a cup of coffee to wake you up!
      • After class, you can take a shower, this will save you time if you usually take it later.

   2. Run in the evening.

      • If you are not a morning person, you can run at the end of the day. You can do this right after you get home or after dinner, so it will be easier to fit jogging into your schedule.
      • The added benefit is that you can shed some of the extra calories you ate at dinner, but on the other hand, you'll be less tired before bed.

   3. Run during your lunch break.

      • If you have a long lunch break and are able to take a shower, you can include a brisk jog in some of your lunch breaks.
      • This will help keep you alert for the rest of the day.
      • In addition, running during lunch removes the time barrier that many people have and allows you to make exercise one of your priorities in life.

   4. Run on your way to work or school.

      • If your work or school is close enough to your home (less than 3 miles), you can use this route for running.
      • Of course, you will need a place to clean up. Grab a change of clothes and think about how to eliminate the smell of sweat before you go about your usual business!

   5. Prepare a backup plan!

      • Remember that in bad weather, you can run on a treadmill or indoor stadiums.
      • You can do other workouts if for some reason you cannot run. For example, if your leg hurts, you can do upper body exercises.

   Part 5

   Keep Motivated

   1. Run for the right goals.

      • You have to run because you love it. If you don't enjoy it, you have little to no chance of staying motivated.
      • Jogging is just one of many types of exercise. There are many activities that will be more effective for you, and it will be easier for you to fit them into your schedule.
      • If you're running to lose weight, remember to also diet and be more active during the day (like climbing stairs instead of using the escalator). For many people this will be enough.

   2. Organize everything properly.

      • Don't give yourself excuses to skip workouts. If possible, eliminate all the reasons that will prevent you from training so that your daily routine is comfortable.
      • Choose a weather-independent route close to home.
      • Find in your schedule a time for running that you don’t have to constantly change.

   3. Get a friend involved.

      • This will help you stay motivated by making you responsible for someone else. This could be a close friend or family member.
      • You can even bring your dog with you if you have one.
      • In addition, this is an additional plus for your safety during classes.
      • You can join a local jogging group. Jogging groups are organized in many areas. Check your area!

Article outline:

Running and its properties

But here, right away, it is worth noting that not everyone can run. Since, due to the increased work of the lungs in the process of running, people who have various diseases directly related to this organ cannot do it. The same can be said about people who suffer from diseases associated with the work of the heart muscle, who have undergone some operations that have flat feet, varicose veins, and joint diseases. So, deciding to start running, it is best to consult a doctor first.

Running does not require expensive equipment and, since the gym begins after you have left the door of the house.

While running, you can be left alone with your thoughts. Many run with the player, listen to music.

Running releases endorphins, which is why running is an excellent remedy for depression.

Running quite fruitfully affects the immune system and the central nervous system.

Including running contributes to hardening, if you jog in the fresh air.

You should also not forget that running develops personal qualities, namely: determination, self-control and willpower. Physically trained people have much higher self-esteem.

What do you need to start running?

1. First of all, you must have the will.
2. Self-confidence, since running and getting a positive result is not a matter of one week or month, you will have to run all year round.
3. Physical form. If the doctor told you that the load is contraindicated, then it's not worth the risk.
4. Sports uniforms. Running shoes are a must. It is good sports shoes with soft soles that will protect your joints from shock loads, including playing the role of a good psychological stimulus.
5. You need to choose a place where you will run. It is best if it is a stadium or a park. These places are best suited as there are no cars. There are special paths along which you can run both in winter and summer, as they are cleaned. In addition, the park is nature, they also mainly have ups and downs, which, in turn, can diversify training. Of course, you can run around the house, but you must admit that there will be much less pleasure from this.
6. Choose a route that you will run on, go through and study it in order to make sure that there is no danger for you.
7. And without fail, it is necessary to draw up a schedule of runs. Decide for yourself which days you will run: will it be daily (morning or evening), or only two or three times a week.

But as for already trained runners, they can train two or three times a week and run at speed, that is, run at a fast pace for no more than 12 minutes, or for endurance, namely, run at a slow pace, from 20 minutes to several hours. Experts recommend alternating training for speed and endurance.

How to run outdoors?

Jogging should take at least half an hour a day. Morning is the best time to run, because that's when the air is not yet saturated with dust, exhaust gases and other delights of city life. Jogging should be done at least 2 times a week. In the event that you do not have any contraindications to running, then the duration of runs and their frequency should be increased over time, without going to extremes. If it happens that after a run your condition worsens, then in this case it is necessary to reduce the load, or stop running. In any case, the sensations from jogging, both moral and physical, should be positive, only in this case you will achieve a positive result.

You should also not miss the fact that when running, you must maintain the correct posture. Despite the fact that each person has individual physique characteristics, the correct posture for each is different, but there are some general recommendations on how to run correctly. So, do not lean forward strongly, lower your head down. You should also not tilt your head back, or raise your chin high. The head should be held in such a way as to look 10-15 steps ahead of you. The arms, in turn, should be bent at the elbows at an angle of 90 degrees. You should not clench your hands into fists, since all movements should be natural and in no case tense. You will notice how after a few workouts, your body itself will feel how comfortable it is and will automatically take this position.

Before you run

It would not be bad if you stretch warm muscles, especially the muscles of the back and legs.

Briefly about running

• Those who are just starting to run should not overdo it, it is better more often, but less.
• The first 200 meters will be the most difficult, then everything will pass.
• In the event that you start from scratch, then the real pleasure will manifest itself in a few years.
• For beginners, muscle strength will be the limiting factor at first, later the legs will be trained and breathing will become the limiter. But over time, training, these factors are synchronized.
• Before a run, you can warm up, or you can not warm up.
• After a run, especially if it was long, if you decide to stretch, then this must be done quite carefully. Since warmed up muscles often seem pliable and you can overdo it.
• Don't eat for at least two hours before running.
• Not from running if you do not limit yourself in food. After a run, you can eat a little protein, a maximum of 200 calories, and this should be done an hour after the run.
• Running technique is very important, as knees can suffer.

Make fewer unnecessary movements, as quite often unnecessary movements are made during the run. It is worth noting that extra steps lead to an overload of the body. But a slight tilt of the body forward shifts the center of gravity, and this in turn helps to avoid unnecessary movements.

You need to run straight, while not bouncing up and down.

Including should be as less grip on the ground. Running is not a walk. Having put your foot on the ground, it should be torn off the ground as soon as possible.

It is necessary to run systematically, otherwise there will be no benefit.

While running, breathe through your nose. In the case when the runner begins to breathe through his mouth, this means that the body is overloaded - there is not enough oxygen.

After the marked route or distance is completed, do not stop. Wait for the pulse to recover.

In order to restore the water balance in the body after a run, it is recommended to drink a cup, or more, at room temperature.

It may also happen that during a run, the lower leg will begin to break. It is worth noting that after a run, especially if it was good, muscles may start to hurt on the second and third days. This happens directly because during the run almost all the muscles of the human body are involved, and this pain indicates that the body is not trained. An aching shin, in turn, indicates weakness of the calf muscles. Muscle pain is due to the release of lactic acid from the muscles. All this will pass with time.

How should you run on a treadmill?

There are two types of trainers:

• Electrical. In this case, the treadmill moves by itself, to be more precise, it is driven by an electric motor. With all this, the simulator has many additional functions, for example, changing the angle of inclination, simulating various surfaces, automatically adjusting the speed of movement, counting the number of steps, the distance traveled, etc.
• Mechanical. In such a simulator, the treadmill is driven by the strength of the runner's legs. This, of course, is not the most convenient option, but it is the cheapest.

At the first stage, unusual sensations may appear, directly related to the fact that the legs are in motion, but the situation around does not change, but you quickly get used to it. In extreme cases, you can use safety handles, but you should not abuse them, since the body must have the correct posture when running, and all movements must be natural. When running on a treadmill, you should look ahead while doing this, you should not be distracted, as you can lose your stride. It is not recommended to run barefoot on the treadmill, shoes should be as comfortable as possible while running on the street.

Running is one of the most popular types of training, apparently because no special equipment is needed. Get dressed and run.

Most people start running to achieve the body of their dreams, but remember that in general it is not conducive to building muscle mass, unless of course it is training for a 100-meter sprint.

But, despite the bright prospects, not everyone is running. It is incredibly difficult for many - muscles and joints hurt, the lungs shrink from tension, the mouth dries up, and other unpleasant symptoms occur, up to fainting. And all because even though this is a very natural thing, you need to be able to deal with it - to study and hone the technique and be aware of the mass of subtleties.

How to run correctly: safe running technique

Let's try to describe the correct running technique as simply as possible: running is a constant fall forward, you fall and put your feet up so as not to fall - in this way, you save strength due to the energy of the fall, which partly moves you forward.

Putting your feet under your falling body must be correct: land on the toe of the foot, ideally exactly under the center of gravity of your body. With perfect landing technique, you will be able to run even on slippery ice.

“Cadence” in running (number of steps per minute) for beginners is usually too small (too long, sweeping steps, jumping too high), one should strive to move the legs more often (about 90 steps per minute), take steps less.

The arms should move along the body, bent at a right angle, as if you were holding a towel thrown over your neck by the edges.

That, in fact, is the whole science of running, and now all this is much more detailed:

Here is the technique for performing one running step. Many nuances, but not all at once. Master these tips one or two at a time, gradually developing the skill of the correct movement. It would be optimal to hire a coach to set up the correct running technique. Zozhnik recommends, for example, trainers from the Trifit studio (this is if you are in St. Petersburg). Our experience has shown that it is more efficient and cheaper to take two or three personal training sessions with the best running coach and then follow an individual program written by him, than to do seven weeks in a group.

click to open a large image.

At the start of each step:

• take your leg straight in front of you;
• look forward and keep your head parallel to the ground (imagine that there is a plate on the top of your head);
• bend your arms at an angle of 90 degrees or slightly less;
• do not slouch, straighten your shoulders (this also allows the lungs to open up and work more efficiently);
• keep your knees soft.

In the air:

• do not wag your hips: you are running, not dancing, running should not look sexually provocative;
• work your arms clearly back and forth, do not swing them in other directions;
• keep your shoulders back and do not pinch them;
• bend the knee and ankle joints at an angle of 90 degrees.

At the ground:

• shorter step: feet should land exactly under the buttocks;
• keep a brisk rhythm (count how many times the foot touches the ground), your goal is 85-90 times per minute;
• land on the middle of the foot, do not drive your heels into the ground (if you are running at a leisurely jog, gently put your foot on your heel and roll onto your toe);
• after the foot touches the floor, tighten the buttocks, bringing the leg to the next step.

Exercises that will improve your running technique

1. Change running postures with your back to the wall

• Purpose: to learn how to pull the heel in the right direction - under the pelvis, so that the leg does not remain behind and does not splash far forward.
• Execution: stand with your back close to the wall. Jump from foot to foot, making an active movement in the limb that you lift off the ground, and not in the one you are going to put.

2. Running in place

• Purpose: to understand that until you give the body a tilt, you will not move forward. And secure the position when the legs remain under the pelvis.
• Execution: remember exercise 1 and, according to the same principle, just run in place: pulling your heels under the pelvis and raising them to a comfortable height - approximately to the middle of the lower leg.

3. Fall on the wall

• Purpose: to learn to "fall" forward, keeping the body constantly straight.
• Execution: stand in front of the wall, knees slightly bent: they should be above the toes. The weight will move to the forefoot, the pelvis over the support, the shoulders over the pelvis. Fall on the wall and rest against it with your hands: make sure that the pelvis is not behind.
• When you get comfortable, you can try this chain. Change of poses of running against the wall - running in place - falling on the wall - running with the addition of a fall forward. Over time, you will feel that the greater the slope of the fall, the higher the speed. Make sure that the pelvis does not go back, the shoulders do not fall forward, your position remains collected, there is no rocking from side to side, the body does not twist along with the arms, the movements are light and smooth. Keep your head straight, do not nod.

4. Running with arms outstretched forward

• Purpose: to check how well the body works.
• Execution: stretch your arms in front of you and fold your hands. If during the run they start to “walk”, you are doing something wrong. Align yourself, try not to wobble.

How to run correctly: pace and duration

Quite often, neophytes start too briskly and quickly leave the race with injuries and the belief that running is evil. In fact, evil is not to understand how fast and how long you need to train.

If you can freely carry on a conversation while running, then you need to add speed. But wheezing on individual words is wrong. Optimal speed is the golden mean between these extremes, when you can speak, but not grandly, but in short sentences. In numbers, this is about 5.5 - 7.5 minutes per kilometer, depending on the level of training.

Start joining the running with 20-minute runs three to four times a week. Don't worry if you need to step up for the first few months when things get tough. Your goal is to gradually reduce your rest periods and build up your pace. If you are an absolute beginner with no contraindications to jogging, then after 10-12 regular workouts you should be able to run at a calm pace for 30 minutes without a break.

Only when your running pace is in the range of 5.5-6.5 minutes per kilometer and you can keep it for at least half an hour, gradually add running exercises.

1. After warming up and 10 minutes of continuous running, do 20 seconds of maximum acceleration, then 10 frog jumps or just low jumps. And so four times in a row. At the end of the workout, perform dynamic stretching exercises (several swing and amplitude movements) and walk at a fast pace for 10 minutes.
2. Run uphill for 30 seconds, jump low in place 10 times or do 10 jumps if you feel strong. This is 1 approach, do 3. After - dynamic stretching.

Every week or two, add 10 seconds to your intensity interval. And try to end your workout with the intention of running a minute longer next time, not dreaming of dying in a puddle of sweat at the finish line.

How to run: run longer

When you run, your lungs, heart, and muscles work hard, but running also puts a strain on your brain. From the moment you lace up your sneakers to the end of your session, your gray matter is actively involved in the process. To prevent it from forcing you to finish your workout ahead of time, listen to the doctor of psychology Jeff Brown from Harvard University:

Visualize your success
Athletes who imagine how they achieved high results are more demanding of themselves and train more intensively. Before you run, dream about how you cross the finish line of some significant competition for you with a smile on your face.

Find words of encouragement
Come up with a catchy slogan and repeat the cherished words when you want to send everything to hell. For example, “I had time and harder” or “I can, I will, I have the strength!”. If only you yourself believed in the mantra, and it inspired you.

fool yourself
If you are reluctant not only to train, but even to look out into the street, then inspire yourself that you go out only for 3 minutes. You will see: as soon as you start jogging, the desire to turn off the straight path will disappear. And if not, then your goal does not inspire you and you need to invent another one.

smile
If not from the heart, then at least bare your teeth fervently. This will add self-confidence and help not to burst into tears at the finish line.

Don't run every day
We all know that for a good result you need to constantly train. Each session is a shake-up for muscles, bones, joints and ligaments, and the more often you expose them to dosed stress, the more resilient they become. But it is important not to overdo it with loads. Alternating monotonous running with interval running too often or accelerating beyond measure, you risk injury.

The ideal regimen for those who have recently started is 3 runs per week. If you train less often, progress will crawl like a snail, and you will run like the first time every time. And if you increase the load, then the body may not have enough time to recover. One thing: those who have neglected physical education for years, are significantly overweight, should limit themselves to two races a week and add one or two walks or bike rides. But in general, before doing recreational physical education every person you must undergo at least a minimal medical examination and consult a doctor.

If you've already been running three days a week for a month and a half, you can add a fourth workout. This is the optimal mode for most (except for preparing for competitions). Adding a fifth day is not worth it. It is better to spend 4 classes a week with full dedication and gain strength for new exploits. A good athlete is not one who runs every day, but one who is able to overcome long distances. When increasing the effectiveness of monotonous workouts, keep in mind that you should not increase by more than 10-15% per week, neither mileage, nor the number of workouts, nor the time of the run.

How to run: how to drink, what to eat - before and after running

If you are going to run for an hour, then 15-20 minutes before the start of the workout, eat 100-200 kcal in the form of carbohydrates: a banana or a slice of whole grain bread. 4 hours before training, drink 350 ml of plain water, and then continue to drink as usual.

If your running workout lasts more than 60 minutes, then every hour you need to drink 450-500 ml of a sports drink (isotonic) containing electrolytes such as sodium and potassium (not in one gulp, gradually). It is optimal to drink isotonic 100-130 ml every 15 minutes.

You can buy an isotonic drink, or you can make it yourself: for 400 ml of water, add 100 ml of any fruit or berry juice, 20 g of honey or sugar, a pinch of salt and soda on the tip of a knife

Run no earlier than 2 hours after a full meal, so that blood rushes more actively to working muscles, and not to the digestive tract.

How to run correctly: increase the distance

For many beginners, the phrase "run 5 kilometers" sounds much scarier than "15 minutes of running." And vice versa, experienced marathon runners often measure their achievements in tens of kilometers, without bothering how many minutes flew before the first sweat. In general, for those who are just starting to plan their great athletic future, we advise you to focus on time, not distance.

If you feel tired, reduce the intensity but keep moving (jogging or walking) for the set minutes. You will start planning distances later, when you are able to run 40 minutes or longer without any problems.

One more nuance about time and kilometers: you should not continuously increase either one or the other. In general, if you run 5-7 kilometers 3-4 times a week, we are very happy for you - this is a wonderful support regimen for muscle tone (including heart). If more significant achievements beckon, leave the duration the same, but add high-intensity intervals. For example, after 10 minutes of easy running for 20 minutes, alternate 2 minutes at "conversational" speed with a minute of acceleration.

If you plan to “make” a marathon (42 km) or a half marathon (21 km), then, of course, you need to increase the distance. But do it slowly and do not forget about. Let one of the races a week be long - add 2-3 kilometers to it, and leave the rest time until the next.

Gradually, you will be able to pump all your workouts in this way. After - again increase one of the races, and so on. But always follow a simple rule: the number of kilometers added should not exceed the number of training sessions per week. As a result, the distance of a long run should not be more than half of all the kilometers collected in your piggy bank for a week.

How to run: competition is fun

No matter how old you are at the moment, you can start preparing for next year's fun starts and achieve good results there. By the way, the more you invest (both moral and material) in training, the stronger the motivation will be to train with full dedication. Choose a distance that inspires you, make sure you have enough time, and start preparing.

For beginners, it’s best to look at 5-10 km races and hold off on ambitious marathon dreams. Leave it for the distant future, but for now, plan about two months to prepare for the 5K race and at least 3-4 months- ten. Work out gradually adding time and distance to one, then to several workouts per week. I hope you remember about the increase in indicators by no more than 10-15%.

An excellent motivator is a training diary, which will allow you to have a schedule of all your exploits in front of your eyes in 3-4 months. If you regularly run 15 km or less a week, then get ready for a 5-kilometer run, 15-20 for a 10-kilometer, 20-30 for a half marathon, 30 or more - wow! Get ready for a marathon.

Who to run with

Being in a company is cool. But what if your partner is well prepared and runs like an elk? Or, on the contrary, is it you - the same moose, and a friend puffs from behind?

If you have more experience, combine days when you have easy workouts with intense runs by a partner.

Do a warm-up together, and then go your own way. After training, reunite and discuss your achievements or failures. If your friend is more experienced, have a cool down together.

Go together for a group run at your level. Each of you will run for yourself, but you will find yourself in the company of people who are carried away by a common idea, in fact you will feel that you are many and you are strong.

How to run correctly: tracking running

The most popular programs: Runkeeper, Endomondo, Nike Plus - choose something to your liking, they are in iOS and Android and probably on other cellular operating systems. These are indispensable assistants that, through music that inspires you to run, will tell you in your headphones, for example, your pace over the last kilometer.

About injuries

Every year, about 75% of great people stop exercising temporarily due to injury. Some pain is inevitable while joining the orderly ranks of runners, but if you cannot move like a human being because your knees are constantly aching, you should think about it. And if the discomfort does not let go at night or lasts longer than a few days, this is an occasion to visit a doctor, especially if you have symptoms from the table below.

When is the best time to run?

In the morning or evening? They say that in the morning it is unecological and harmful for the heart, and in the evening it is harmful for sleep.

If you live in a metropolis, then the phrase “running in the morning is not environmentally friendly and harmful to the heart” loses all meaning. Not environmentally friendly either in the morning or in the evening. Yes, at the beginning of the day, the accumulation of harmful substances in the air is greater, but only relatively. Therefore, try to run in park areas and near water bodies, and ideally go out of town. In other cases, the only salvation is a fitness club, but even then not just any, but with a good ventilation and filtration system.

In fact, morning jogging is still the most useful and effective. With its help, breathing and the work of the cardiovascular system are activated, a larger volume of blood and oxygen enters the muscles and internal organs - the metabolism accelerates, the body wakes up. This will make you feel great throughout the day. If the lesson is evening, the body will not soon come to the stage of relaxation from the state of overexcitation - you simply will not be able to immediately go to bed and fall asleep peacefully. But people are all different, try running this way and that way.

What to do if you can't run anymore

We saw runners who periodically stop and start jumping in place, spreading their arms and legs to the sides. Twitch like this for a minute - and run on. These are "breaks". They make it possible to diversify a long monotonous run. Plus, they include muscles that are not focused on while jogging. It is not harmful if the pulse is in working condition, plus or minus at the "running" intensity.

If you feel that you increasingly want to switch from running to walking, then it is better to initially choose a more relaxed pace so that it is not so ragged. Then after training there will be no “I died” state.

How to drink while running

Drinking while running is a must. The liquid thins the blood - and it is easier for the heart to pump the latter. Not to mention the danger of dehydration and heat stroke. If the training is intense and long, it is advisable not to drink water, but a special sports drink - isotonic, which will replenish the salts lost with sweat and provide the body with electrolytes and vitamins. You need to drink as much liquid as you lose, plus a small reserve. This is approximately 500-1500 ml. Constantly and gradually - do not flood. Where to put the bottle? Now there are so many T-shirts with special pockets and running backpacks, so this is not a problem.

What to do if it gets bad

If any complaints arise, such as “pricks in the side”, “fainted without leaving the treadmill”, “knees ache”, “I start to choke”, “no matter how I run out, it immediately blows my back”, “pinched the lumbar nerve”, it is necessary First, stop. And secondly, seek advice from a sports doctor and undergo fitness testing. It is impossible to drive a car without passing a course of study. So it is with the body - it is impossible to run without understanding its needs, the biomechanics of movements, the processes that occur under various loads. Ideally, any training should begin with an assessment of all of the above parameters.

Run categorically contraindicated if there is an exacerbation of gastritis or peptic ulcer. When these conditions are in remission, training is not prohibited. Such loads cannot provoke the transition of gastritis to peptic ulcer. Although, of course, if you exercise regularly, then you need to be doubly serious about your diet and diet.

Can you run with varicose veins?

This disease requires the supervision of a phlebologist, who in certain cases can limit the patient's running loads. But it is impossible to give unambiguous and at the same time impersonal recommendations here: you need to look at a specific person, take into account where he works, how much he weighs, what physical condition he is in, how pronounced his varicose changes are.

Is running bad for joints?

Running is one of the most natural activities for the human body, which is very beneficial. But with a few "ifs":

• you stay within the limits of normal weight for your height;
• run not like a driven horse, but in a moderate volume;
• on natural surfaces (long running on asphalt overstrains the ligaments and joints);
• adhering to the correct technique;
• in special shoes that optimally fit your foot and the configuration of the lower extremities;
• competently build a rest and load regimen and maintain overall physical fitness at the proper level.

The option - 4 hours of sleep, 12 hours at the office, a hearty dinner and immediately 10 km on asphalt in sneakers that are expensive as a memory of the pioneer camp of the eighties - is definitely harmful. In other cases, before plunging headlong into serious training, you need to consult with a sports doctor or a rehabilitation specialist who will assess your condition and give recommendations for classes.

Running is a shock load on the joints, including the spine. The higher the impact, the stronger it is. Asphalt and a treadmill injure joints, not immediately, of course, but much faster than other surfaces. The injury accumulates, the joints and ligaments begin to hurt, and it is advisable to listen to this pain.

We age, the body recovers longer - in the end, with age, running will make itself felt, but only if you do it all your life. And the higher the intensity, the closer day X is. The situation will be brightened up by the right shoes (special running shoes, with shock absorption on the foot and heel, on thick soles with balloons filled with air) and a less rigid coating. Running in a place not intended for this is strictly not recommended.

How to run: stretching before and after a run

Stretching is a must. In the warm-up, use dynamic, which will prepare the muscles and ligaments for serious stress. After the race, stretch statically, holding each position for 20-60 seconds.

How to breathe properly while running

Inhale through your nose: this is how the air is filtered and warmed, and exhale through your mouth: carbon dioxide should quickly leave your lungs. And try to breathe deeply so that the cells are better saturated with air and oxygen starvation does not happen.

The safest workout for a beginner

Jogging or brisk walking for 45-60 minutes, at an intensity of 50-60% of the heart rate of the maximum, without taking into account the warm-up and cool-down. There is a simple Karvonen formula: heart rate during training = (maximum heart rate - heart rate at rest) x intensity (as a percentage) + heart rate at rest.

The interval training option is not suitable for neophytes. A ragged rhythm is a rather serious burden on the cardiovascular system.

10 Beautiful Running Jackets You Can Buy Right Now

By themselves, there are a lot of reasons for sympathy for running, because it is not in vain that this is one of the most popular types of training. The Sport & Fitness Industry Association counts 13 million women worldwide who regularly storm stadiums, forest trails and running tracks. Most ladies work out to get the figure of their dreams, and we understand them well: about 100 conventional kilocalories per kilometer is serious. Danish scientists, in addition, promise that just 1.5-2 hours of jogging per week increase life expectancy by about 6 years. How can you not run?

Helped us:

Tatyana Lukina
Master trainer of the sports and entertainment club "Multisport", instructor of outdoor programs

According to the Women's National Runner Survey (conducted by the non-profit organization Running USA), among more than 5,500 runners, 66% love this activity because it increases stress resistance and ability to achieve results improves health. After a 30-minute run, many, especially beginners, fall into euphoria - the mood rises, and there is a determination to move mountains. And you can use it to your health.

But, despite the bright prospects, not everyone is running. It is incredibly difficult for many - muscles and joints hurt, the lungs shrink from tension, the mouth dries up, and other unpleasant symptoms occur, up to fainting. And all because even though this is a very natural thing, you need to be able to deal with it - to study and hone the technique and be aware of the mass of subtleties.

Secret #1

Decide on the pace and duration

Often neophytes start too briskly and quickly leave the race with injuries and the belief that running is evil. In fact, evil is not to understand how fast and how long you need to train.

Here’s a “speech test” for you: if during class you can retell your favorite movie and your breathing doesn’t go astray, then you’re hacking. Smooth speech at such moments is not yours. But wheezing on separate words is not our method. Optimal speed is the golden mean between these extremes, when you can speak, but in short sentences. Keep using our test every run and after a few weeks or months you won't need it anymore - you'll start adjusting your speed without even thinking about it.

Now for the training time. If you are new to the big world of athletes, our expert Tatyana Lukina advises starting with a 20-minute run 3 times a week. And feel free to switch to brisk walking every time it gets hard. Your goal is to gradually reduce your rest periods so that you can eventually run for 20-30 minutes non-stop.

After a while, the constant speed on the "speech test" may seem too slow. You will speed up, increase the angle of ascent... and finish your sessions in a week or two with an injury or a feeling of wild fatigue. We will have to realize that for a fragile organism, even such a load is stress. So take your time and don't change the way you train until you start running non-stop for 20-30 minutes 3 times a week for at least a month (but preferably three). Only then do you have the right to add one (one!) of the following exercises at the end of the run:

1. Speed ​​up for 20 seconds, jump low in place for 2 minutes. This is 1 approach. Do these 4. At the end, perform dynamic stretching exercises (several swing and amplitude movements).
2. Run uphill for 30 seconds, jump low in place for 2 minutes. This is 1 approach, do 3. After - dynamic stretching.

How to run longer

Your lungs and muscles work to their fullest, but running also loads the brain. From the moment you lace up your sneakers to the end of your session, your gray matter is actively involved in the process. To prevent it from pushing you out of the race ahead of time, follow the advice of Jeff Brown, Ph.D., from Harvard University.

• Represent Success
  Athletes who imagine how they achieved high results are more demanding of themselves and train more intensively. Before you run, dream about how amazing you'll look as you cross the finish line in some big event.
• Find words of encouragement
  Come up with a catchy slogan and repeat the cherished words when you want to send everything to hell. For example, “One-two-three, run more, eat less!” or the simple “I can, I can, I can!”. If only you yourself believed in the mantra, and she motivated you.
• fool yourself
  If you are reluctant not only to train, but even to look out into the street, convince yourself that you are only going out for 5 minutes. You will see, as soon as you start jogging, the desire to turn off the straight path will disappear.
• smile
  If not from the heart, then at least fervently bare your teeth. This will add self-confidence and help not to burst into tears at the finish line.

Secret #2

Don't run every day

We all know that for a good result you need to constantly train. Each session is a shake-up for muscles, bones, joints and ligaments, and the more often you expose them to dosed stress, the more resilient they become. But it is important not to overdo it with loads. Alternating monotonous running with interval running too often or accelerating beyond measure, you risk injury. How to find the golden ratio?

According to our expert Tatiana, the ideal regimen for those who have recently started is 3 runs per week. If you train less often, progress will crawl like a snail, and every time you will run like the first. And if you increase the load, the body may not have enough time to recover. One thing: those who have neglected physical education for years should limit themselves to two races a week and add one or two walks or bike rides.

If you already run 3 days a week for a month and a half, you can add a fourth workout. This is the optimal mode for most (except when you are preparing for a competition, which will be discussed below). Adding a fifth day is not worth it. It is better to spend 4 classes a week with full dedication and gain strength for new exploits. A good athlete is not the one who runs every day, but the one who can overcome long distances without injury. When increasing the effectiveness of monotonous workouts, keep in mind that you should not increase by more than 10-15% per week, neither mileage, nor the number of workouts, nor the time of the run.

What to eat and drink

Take a closer look at the athletes on the street and you will see how carefully they are hung with sports (and not only) nutrition. Get to grips with how, when and how much a running person should eat with Susan Bowerman, assistant director of the Center for Human Nutrition Studies at the University of California, Los Angeles.

• If you are going to work on yourself for an hour, in 15-20 minutes. before the race, eat 100-200 kcal in the form of carbohydrates: the same banana or a slice of whole grain bread.
• Drink 350 ml of water 4 hours before training. Then continue to drink in the usual mode for you.
• If you run longer than 60 minutes, drink 450-500 ml of a sports drink containing electrolytes such as sodium and potassium every hour (not in one gulp, gradually), or count exactly: 100-130 ml every 15 minutes. Take more only if you work in a high-intensity mode.
• Run no earlier than 2 hours after a full meal, so that the blood rushes more actively to the working muscles, and not to the digestive tract.
• Adjust your diet. Eat more plant foods, cereals and whole grains, healthy fats from nuts and avocados, and protein. By the way, fruits and vegetables contain antioxidants that help the body recover.
• An hour after your run, your snack should have a carb-to-protein ratio of 4 to 1. You can drink, for example, 250 ml of cocoa with skim milk (do not make your eyes round in surprise - according to many practicing athletes, this children's treat quickly starts the recovery process muscles).

Secret #3

Properly increase the distance

For many beginners, the phrase "run 5 kilometers" sounds much scarier than "15 minutes of running." And vice versa, experienced marathon runners often measure their achievements in tens of kilometers, without bothering how many minutes flew before the first sweat. In general, for those who are just starting to plan their great athletic future, we advise you to focus on time. If you are tired and not feeling well, reduce the intensity, but run (walk, crawl) for the prescribed minutes, gritting your teeth. Even if not in the best way, but you will still work out the training. You will start planning distances later, when you are able to run 40 minutes or more without problems.

One more nuance about time and kilometers: you should not continuously increase either one or the other. In general, if you run 5-7 kilometers 3-4 times a week, we are very happy for you - this is a wonderful support mode for muscle tone (including the heart). Bigger achievements beckon - keep the duration the same, but add high-intensity intervals. For example, after 10 minutes of easy running for 20 minutes, alternate 2 minutes at "conversational" speed with a minute of acceleration.

If you plan to light a marathon (42 km) or a half marathon (21 km), then, of course, you need to increase the distance. But do it slowly. Let one of the races a week be long - add 2-3 kilometers to it, leave the rest time until the next one. Gradually, you can pump all your workouts in this way. After - again increase one of the races, and so on. But always follow a simple rule: the number of kilometers added should not exceed the number of training sessions per week. As a result, the distance of a long run should not be more than half of all the kilometers collected in your piggy bank for a week.

Secret #4

Run in competition

More and more girls of different physical form, age and training are taking part in running competitions. And you are worse? It doesn't matter what your experience is at the moment, you can start preparing for the fun starts that will take place next year and achieve good results there. By the way, the more you invest (both moral and material) in training, the stronger the motivation will be to train with full dedication. Pick a distance that inspires you, make sure you have enough time, and get going.

For beginners, it’s best to look at the 5-10 km race and hold off on ambitious marathon dreams. Leave it for the distant future, but for now, plan for about 2 months to prepare for the 5k race and at least 3-4 months for ten. Work out by gradually adding time and distance to one, then to several workouts per week. You remember about the increase in indicators by no more than 10–15%.

An excellent motivator is a training diary, which will allow you to have a schedule of your exploits in front of your eyes in 3-4 months. If you regularly run 15 km or less per week, prepare for a 5-kilometer run, 15-20 for a 10-kilometer run, 20-30 for a half marathon, 30 or more - wow! Get ready for a marathon.

run together

Working in a company is also a great motivation. And everything is great if you have about the same preparation. But what if your partner frantically gallops ahead? Or, on the contrary, puffs from behind, slowing down the process of your training? Below is how to work productively in tandem.

• Stick to the schedule
  If you have more experience, combine days when you have easy workouts with her intense runs. Just don’t constantly talk about how cool you are and how easy it is for you to do something that is not easy for her.
• Start and finish together
  Do a warm-up together, and then go your own way. After training, reunite and discuss your achievements or failures. If a friend is more experienced, do her hitch with her.
• Run with company
  Go together for a group run at your level. Each of you will run for yourself, but you will find yourself in the company of people who are carried away by a common idea, in fact you will feel that you are many and you are strong.

Real story

Do you think running is only for the healthy? There is no dispute! So before you take on this serious matter, you need to undergo an examination. But here's a story for you about a beautiful girl Tatyana Serdyukova, who running helped restore health. Too bad our heroine is too modest to show you her face. Just read and be inspired * .

As you know, the knees are a weak spot for many runners. It was during a run (albeit not a sports one - she was in a hurry to get on a tram along a slippery track) that Tanya earned her injury: a partial rupture of the anterior cruciate ligament on the inside with damage to the meniscus (it even sounds unpleasant). The leg turned up, and our heroine sat down in an unimaginable pose, and in parallel there was a vile crunch, and the pain took her breath away. Further, the knee swelled, and it was no longer possible to lean on the leg.

The leg was rolled up in plaster and the verdict was announced: from now on, you can forget about sports. “Yes, what kind of sport is there - they predicted a lifelong lameness and a wand as a fashion accessory,” recalls Tatyana. “And this is after many years of passion for fitness!” Some advised to sew the ligaments and remove the meniscus, while others, on the contrary, stated that after the operation it could only get worse, taking physical therapy and medication.

Only one thing was clear - something urgently needed to be done, because crawling with a stick, getting fat without sports and arousing self-pity was not in Tatyana's character. A doctor from the City Clinical Hospital of Moscow No. 59 came to the rescue, who promised: you will howl in pain, but you will develop your leg with the help of physical education, massage and baths. Tatyana immediately seized on this both seductive and dubious idea. The outcome of the operation could turn out to be unfavorable, physiotherapy did not promise a 100% result, but here a method was proposed in which a lot depended on it.

Tanya got an exercise bike and a leg extension machine. After a month in a cast, the muscles looked like jelly. Baths, an exercise bike, simple exercises to strengthen the muscles of the thigh, massage - and so on for 10 hours every day! Of course, our heroine admits that she trained through tears and sweat, it was very painful. Sometimes it seemed that progress was not in a hurry, there was definitely no strength left. At such moments, Tatyana recalled how dreary it was to live chained in plaster, and rightly concluded that it was better to suffer for the sake of a great goal than from boredom and uncertainty.

After about 7-8 months, she added running to her workouts to further develop her leg. She hadn't done it before, but now she had to.

Why running? “Because running is movement, it is life. I understood this very well, after lying in a cast for a month, and even listening to the lamentations of others about how “convenient” it is to have one and a half legs. On a bicycle or on roller skates, it is traumatic on the street, because I could not make sudden movements. I wanted something simple but effective. Like running. Well, I wanted to lose the excess weight accumulated during physical inactivity, but I don’t know a better way than running, ”Tatyana explains.

At first there was, of course, walking in a rigid fixator on hinges, then a slow run, and then the excitement turned on - “will I be able to run fully or not?”. Tanya wanted to prove to herself that she was able not only to sluggishly drag along the track, but to do it like an athlete and participate in competitions. Slowly, she increased the time and speed of training, paid more and more attention to running. And a year later, her dream came true, and after three, no one would have said that the girl had a serious problem. Sorry for the involuntary pathos, but many doctors refused to believe in such a quick recovery from her injury. But the fact is obvious - now Tanya runs 3 times a week for an hour and a half, goes in for fitness and skiing. Are you weak?

* Do not try to repeat yourself without consulting with specialists.

Injury symptoms

Every year, about 75% of great people stop exercising temporarily due to injury. Some pain is inevitable while joining the orderly ranks of runners, but if you cannot move like a human being because your knees are constantly aching, you should think about it. And if the discomfort does not let you go at night or lasts longer than a few days, this is an occasion to visit a doctor, especially if you have symptoms from the table below.

Running technique

More precisely the movement - less injuries. Here is the technique for performing one running step. Lots of nuances, right? But we do not force you to do everything at once, master these tips one or two at a time, gradually developing the skill of correct movement.

At the start of each step:

• take your leg straight in front of you;
• look forward and keep your head parallel to the ground (imagine that you have a plate on top of your head);
• bend your arms at an angle of 90 degrees or slightly less;
• do not slouch;
• keep your knees soft.

In the air:

• do not wag your hips: you are running, not dancing salsa;
• work with your hands clearly back and forth, do not swing them;
• keep your shoulders back and do not pinch them;
• bend the knee and ankle joints at an angle of 90 degrees.

Close to the ground:

• shorter step: feet should land under the buttocks;
• keep a brisk rhythm (count how many times the foot touches the ground), your goal is 85-90 times per minute;
• land on the middle of the foot, do not drive your heels into the ground (if you run at a leisurely jog, gently put your foot on your heel and roll onto your toe);
• after your foot touches the floor, tighten your buttocks as you bring your foot into the next step.

Corbis/Fotosa.ru

Perhaps no other form of fitness does not cause me so much doubt. I know that running is an excellent cardio workout, that it helps to lose weight, strengthen the muscles of the legs and buttocks. However, I often hear that it puts too much stress on the heart, joints and spine. But this only happens to those who do not know how to properly build workouts, fitness instructors assured me. In order for running to bring only benefit and pleasure, you need to remember a few simple rules (see material:)

Running technique: how to run correctly

First: do not start abruptly. “Running is really a serious load on the heart, lungs, muscles,” recalls Evgeny Beresnev, City Fitness Dobryninsky fitness manager, personal trainer of the year 2010 according to the Fitness report magazine, presenter of international conventions. - If before that you led a sedentary lifestyle, you need to prepare for such a load gradually. Start with regular walks at a fast pace. And when you can walk briskly for an hour without rest, try alternating walking with running, for a start accelerating by only one minute every three.

Rule two: put your feet right. Running loads not only your muscles, but also your joints. There is flight in running. Literally: at some point you find yourself in the air, and after a moment you fall on one leg. It takes the weight of the whole body and absorbs the impact. Ankle, knee, hip and spine receive a shake. But it can be reduced if you land correctly. There are three options: on the toe, on the heel or on the whole foot. “Toe running is the safest for the joints,” says Alexandra Fironova, personal trainer of the Mitino Fizkult club, personal trainer for outdoor programs. “But it requires so much work from the calf muscles that it can be too difficult for a beginner. Personally, I always start with my clients with a heel run. It’s not as good for the knees, but it’s easier to learn: the heel-to-toe roll characteristic of walking is natural for a person. Then we move on to running on the whole foot - of course, we land softly, without flopping. And only when the muscles are already well strengthened - on the toe.

Having mastered toe running, you should not rely only on him. In some situations it is reasonable to use other techniques. The calf muscles are tired - we start running from heel to toe. You need to climb the hill - on the whole foot: in this case, the biceps femoris, a larger and more powerful muscle than the calf, will be included in the work, it will be easier for it to pull you up. Run on rough, rocky terrain - also lower your foot on the entire sole: the larger the area of ​​\u200b\u200bsupport, the safer, there is less risk that if you land on a bump or spine with your foot, you will stumble and fall.

The safety of the knee joints depends not only on the placement of the foot, but also on the width and smoothness of the step. When you diligently pull the leg forward, especially on the descent, the load on the knees increases. When you bounce with every step, too. A good runner moves forward evenly, as if rolling (by the way, to learn how to run like this, try to imagine that you are rolling a ball in front of you). It does not sway from side to side, does not lean forward much, does not bend the neck - it respects the third rule of safe running: it fixes the upper part of the body in the desired position.

“If you stay straight, keeping the natural curves of the spine, it absorbs shocks better,” says Evgeny Beresnev. - The abdominal muscles should support it in this state. Strengthen them and until they get used to the static load, periodically remind yourself during the run: tighten the press.

Fitness instructors unanimously advise running on soft elastic surfaces: a stadium track, sand or grass is preferable to asphalt. But what if there are simply no sports facilities nearby, and from green spaces - perhaps a city square with the same asphalt paths?

Don't worry, American physiologists believe that asphalt and concrete slabs are even more suitable for jogging. “On hard surfaces, your knees and hips absorb shock better. But on soft feet, on the contrary, they lose flexibility, ”says Stuart Varden from Indiana University.

And finally, whatever your run, start with a dynamic stretch: a few lunges and squats will not only get blood flowing to your leg muscles, but also release the natural lubrication that protects your joints. And finish in a maximum of an hour, an hour and fifteen. “If you are not a professional athlete and you run just for health, a longer run will not bring any benefits,” says Alexandra Fironova. “And it’s hard for the joints, and you get tired, stop following the technique, start running leg by leg and you can easily fall off.”

And do not forget about suitable shoes with shock-absorbing pads in the toe and heel area.