How to start running: a complete guide for beginners. Running technique. How to properly run to lose weight? How not to run

All beginners who have decided to switch to a healthy lifestyle are interested in how to run correctly. The undoubted benefit of running is that it provides us with the opportunity to end hypodynamia and put our body in order.

Before you start training, you need to arm yourself with elementary ideas about running technique, a reasonable dosage of physical activity, time and place of runs, and pre-run training methods. Otherwise, instead of the intended benefit, an unprepared person can harm his health.

How to get started running:

• Beginners just starting out you should start not with running, but with leisurely walks along a pre-planned route. These walks should not be long: a quarter of an hour will be enough to raise the tone of the muscles and the cardiovascular system. You can start running only after several such walking workouts, not forgetting the need to alternate it with dynamic walking.
• The duration and intensity of jogging can be increased only a couple of months after the start of classes. This should be done gradually: starting with 15 minutes, you can bring the duration of the run to 45-50 minutes. Simultaneously with the duration, the length of the distance should be increased, as well as the pace of the workout. The most optimal frequency of training is at least three times a week.
• Of great importance is the terrain in which cross-country training takes place. Beginning athletes should be aware that the runner's route should include ascents, descents, and flat sections so that the load on all muscle groups is even. The fact is that the descents force the muscles and ligaments of the knees and shins to strain, and the ascents require increased work of the muscles of the ankles and feet. When compiling a running route, you must not forget about this.
• Running on asphalt tracks can harm the feet, spine and knee arthrosis of inexperienced athletes Therefore, it is best to run along dirt paths and paths. The best place for jogging is the forested area.
• If there is no such zone in your microdistrict and you have to run on asphalt, you will come to the rescue. high-quality sports shoes with enhanced cushioning characteristics. Good running shoes are not cheap, but you can’t save on the health of your feet.
• In principle, it does not matter what time it is better to run:
  health jogging is possible at any time of the day, if it does not cause inconvenience and brings pleasure.

Is it good to run in the morning

Immediately after waking up, you need to drink 200 ml of warm water and the same amount of liquid during breakfast: this will reduce blood viscosity, which is maximum in the morning. Thanks to the intake of fluid, the blood will circulate better throughout the body, which will immediately affect the improvement of cardiovascular activity, as a result of which the morning run will be more successful.

Any run, especially in the morning, must begin with a pre-run warm-up., which should last at least a quarter of an hour. A properly conducted warm-up will make the muscles elastic and prepare them for the upcoming physical activity, so the warm-up complex should include exercises with turns and torso bends, lunges and squats. After each exercise, you need to take a few vigorous steps.

After returning from a workout, you need to drink a glass of non-carbonated mineral water or natural fruit juice, and then take a shower (you can start with a warm one and end with a contrast one), which will increase the effectiveness of your run.
In favor of morning workouts is the fact that lovers of early runs can do without the invigorating effect of coffee, since running has an excellent stimulating effect on the central nervous system.

On the expediency of evening running

Evening workouts will be useful for those who need to relieve nervous tension that has arisen during the day, as well as for those who want their sleep to be strong and healthy.
Top tips for evening runs:

• Evening runs should be short(no more than 30 minutes) and not too intense. Jogging is best, at a speed of 6-8 km / h.
• You can't eat before a run. People who run after the end of the working day can drink a glass of kefir or eat some fruit.
• It will be possible to have a full dinner not earlier than an hour after a run.
• You can schedule a workout 40 minutes after dinner is over.

Lose weight with running

If you want to get a slim figure, then the following information is just about how to run properly to lose weight:

• Interval loads are the most effective for weight loss, in which the athlete alternates unhurried jogging with the fastest possible runs, as well as running and walking. It is this training tactic that allows you to burn fat.
• The duration of jogging for weight loss should be at least forty minutes.(only in this case, the fat layer will begin to burn).
• When is the best time to run for those who want to lose weight? Training aimed at losing weight is best done in the evenings, since it is at this time that the human body is most predisposed to burning fat reserves.
• The stomach should be empty (food should be taken a couple of hours before jogging).
• After training, you need to do breathing exercises.
• Before you start training for weight loss, you need to consult a doctor. If there are contraindications, it is better to refuse such loads.

A little about the benefits of running

Basic information about the benefits of running:

• Jogging is an excellent workout for all muscle groups, which in turn is a guarantee of joint health.
• During running, the human body is freed from substances harmful to it, which are excreted along with sweat.
• Running loads perfectly train the organs of the cardiovascular system, which leads to improved blood circulation and blood supply to internal organs.
• Running is a great antidepressant, which promotes the production of endorphin ("hormone of happiness").
• Jogging, carried out during any time of the year, hardens the body and increases its resistance to colds, since the immune system also trains at the same time.
• Regular training contributes to the formation of valuable personal qualities: willpower and discipline.

Running is one of the most accessible and beneficial sports among many others, which makes it possible to enhance physical condition and health anywhere at any time.

For jogging, a beginner does not need almost anything, no special equipment, no space. The most important thing is the will of the person.

However, due to the difficulty of motivating themselves and the visibility of results in the near future, it is quite difficult for many to force themselves to run.

There is a lot of different information around where to start running for a beginner. The main thing is not to get confused in this diversity and ... start.

In such cases, in addition to the mood, it is important to have a clear plan of action, which we will try to outline in the article for the convenience of performing them step by step.

Set realistic goals and milestones

Before you start running, you need to determine the goals that you want to strive for and that you need to achieve. It is the goals that determine the motivation of a person at the initial stage of playing sports.

Decide on the goals, designate them for yourself in the most visible place, so that you can always see them and try to follow them.

In order to achieve the chosen goal and not harm the body, you need to know which run is considered correct, since there are several techniques and types of running.

It is better if the main goal is broken down into intermediate, smaller, but no less important goals. It is following these important points in the end that will lead to the desired result. Going from one small victory to another, the main goal is gradually achieved.

Choose the motivation that affects you

Motivation is our drive to the goal, filling us with strength and confidence, forcing us to go further. Proper motivation helps to cope with any stress. Motivation can be positive or negative.

Where to start running as a beginner - find your motivation. Positive motivation is:

• lose weight
• to establish the metabolic processes of the body;
• develop physical resilience;
• increase the hormone of happiness;
• improve blood circulation;
• accustom yourself to the routine.

Negative - lies in fear and the desire to avoid trouble. Among the goals of a negative nature may be, for example, such desires:

• fear of gaining excess weight;
• fear of having heart problems;
• fear of looking bad.

Train yourself to walk a lot

It's important to know, where to start running for a beginner - be sure to walk.

1. The first week is brisk walking for 30 minutes. When walking, the back should be straight, the stomach retracted.
2. Second week - 5-minute warm-up, then easy running.
3. Another method is to break up the workout into periods.- Run 4 minutes and 2 minutes walk.

A month of such training is enough to smoothly switch to running for up to 30 minutes.

What clothes do you need for running

Where to start a beginner when choosing clothes for running - with the selection of shoes.

note, incorrectly chosen sneakers will make training not useful, but harmful to the body.

The first rule of footwear is comfort. It is better if it is loose, one size larger. You can’t run in wet shoes or walking shoes and sneakers, only special running shoes. Be sure to buy, you need to try on, jump and move around in it.

When purchasing shoes, you must:

1.Know what surface to run on(dirt, highway, track).

• ground - the sole is dense and not soft, equipped with a dense mesh;
• road, track - thick sole with powerful cushioning, with regular lacing and mesh on the upper to keep feet from sweating.

2. Pay attention to depreciation. It reduces the load, is installed on the toe and heel of the sole. Cushioning is achieved with springs, gel and gas.

3. In order for the sneakers to be laced up, have an arch support and the insoles must be removed.

4. For winter activities, the material is water-repellent, and in summer it is breathable. The upper and front of the shoe are soft and flexible.

5. So that the weight of one pair is no more than 400 gr.

Clothing in summer - T-shirt or T-shirt, sweatpants or shorts, socks and a sun hat. The main thing is that the equipment is made of natural fabric and breathable.

In cold weather - clothes from three layers. From the beginning, a T-shirt that collects sweat, then a layer that does not cool down (turtleneck) and a third one that protects from wind and rain (jacket or windbreaker). Clothing should not restrict movement and be very warm.

For women, it is important to choose special underwear, a bra or T-shirt with support for the chest.

Write out a 10 week running plan. Sample running plan

First of all, novice runners need to develop a training program. The right program allows you to achieve the desired results faster.

Where to start running for a beginner is from adaptation. The beginner has a weak physical training. This program will help the body gradually get used to the loads without causing harm.

You can’t immediately run at high speed, you need to start with an easy, calm run, gradually increasing speed. If this program is not suitable, you should earn it under the strength and capabilities of the body.

Learn how to warm up before running

Warming up is an essential part of a workout. With its help, the body prepares for the upcoming loads in order to avoid injury.

The benefits of warming up are:

• the body is protected from malfunctions;
• due to light exercises, the blood is filled with adrenaline, which makes it easier to withstand the load;
• the heart and lungs begin to work at full strength, and this increases the flow of oxygen into the blood;
• the nervous system functions better;
• warm muscles are more elastic and mobile.

Warm up:

1. Where to start a beginner in running - with exercises for the neck. Ordinary head turns, tilts and circular movements.
2. Shoulder and elbow joints - their warming up is very important when running. Rotations of arms and hands.
3. Body - all kinds of tilts and rotations.
4. At the end of the warm-up of the legs and knees.

The warm-up should be 5-10 minutes, you can not start it with a stretch and drink before it is not recommended.

Learn to breathe properly

In order for running to be beneficial, you need to breathe correctly. This will increase the efficiency of running and reduce the load on the heart. Proper breathing while running should be deep, light and even, providing the blood with the necessary amount of oxygen.

Each workout should begin with a warm-up and you need to breathe correctly already in the process of it.. Starting the exercise, inhale and end with exhalation.

Be careful! It is strictly forbidden to hold your breath at the moment of muscle tension. This will negatively affect the state of the body.

Most people breathe through their nose, but in the process of running, the amount of oxygen needed by the body is greater. That's why You need to learn to breathe through your nose and mouth together.

In winter, in order not to chill the airways, the tongue rises to the palate when breathing through the mouth, thereby the air will warm up a little before passing into the larynx. With proper breathing, the air should fill the lungs by 25-40% of their capacity.

Basic Rules:

1. If in the process of running when talking there is no shortness of breath, then breathing is correct.
2. In winter or near bodies of water, you need to breathe through your nose.
3. When running over rough terrain, inhale through the nose and exhale through the nose and mouth.
4. When running long distances, breathing is even and slow, with deep inhalation and exhalation.
5. When running slowly, it is necessary to inhale and exhale every 3 steps.

Basic breathing methods:

• 2 plus 1 - 2 short breaths and 1 long breath;
• breathe in a row: slow run - inhale and exhale for 3-4 steps, fast - for 1-2 steps;
• rhythmic breathing - add an extra step, then with a slow run exhale by 5, and with a fast run by 3;
• belly breathing - inhale to inflate the belly, exhale to lower.

Experts warn that a sudden stop after running is prohibited, it can adversely affect the work of the heart. Therefore, after a run, 5-10-minute recovery exercises are needed.

Watch the movement of all parts of the body

When running, especially for beginners, in the first period you need to control all parts of your body. You should pay attention to:

• flexibility, it is needed both in muscles and in joints, tendons. Small stretches for a few minutes are enough;
• correct posture, it is very important for running efficiency. Slight tilts of the body forward with a straight back;
• leg movement- not too big steps. With a comfortable run, the legs at the knees should be bent at an angle of 90 degrees;
• step frequency- it should be equal to 90 steps per minute with each foot;

• upper and lower body coordination, they must work in the same way, then the load is distributed evenly;
• knees and elbows- if their bend is small, then the muscles have to work more. The stronger the arms and legs are bent, the easier the swings;
• stomach- must be pulled in, this activates the abdominal muscles;
• body while running- move your body forward, not up;
• tension in the buttocks and thighs, they should be in tension, from the side of the leg standing on the ground.

Learn to distribute the load and improve your abilities

Many beginners make the mistake of trying to immediately run long distances at high speed. This cannot be done. It is necessary to raise the load gradually. This way you get the best results.

Start with walking or slow running, gradually increasing the speed and time. There should be at least 3 workouts per week. Large loads will immediately lead to a failure in the body and suspend training for an indefinite period.

Add variety to your running experience

When training becomes a routine and passes without desire, it is necessary to diversify the running process. Here everyone should choose something of their own:

• keep a diary of achievements, where every day to celebrate your successes;
• run to your favorite tune;
• change the place of running, the track to the forest, etc .;
• read books that inspire you to run;

• find like-minded people, run in a group or arrange your own small competitions;
• meditate, listen to your body, your sensations and the sounds of nature.

If the decision to start running was made consciously, there is no need to retreat. It is necessary to go to the goal, no matter how hard it is. The main thing is that training should be fun, bring health and good mood.

How to run to lose weight? How to start running for a beginner - in this video:

Motivation. 10 interesting facts about running:

Running is an affordable and effective workout that helps to monitor health, and also has a beneficial effect on the physical and emotional state of a person.

To learn how to run long and fast, you need to start small - just put on comfortable running shoes and go to the park near the house. True, you still need to have willpower and a clear goal in order not to go the distance after several workouts.

To enjoy running, proper organization of classes is important - otherwise you will experience a breakdown and a decrease in motivation, and in the worst case, even injuries and sprains are possible.

The purpose of the classes

Running can help you lose weight, improve your health, and improve your stamina.

Depending on the problem you want to solve with running, you can designate several effects for yourself:

1. The result of regular exercise will be trained muscles, strong joints and a healthy cardiovascular system. Increased blood flow contributes to the enrichment of the brain with oxygen, which improves memory and intelligence.
2. Running effectively burns excess calories and stimulates metabolism, helping to shed extra pounds.
3. Active sports strengthen the immune system, harden and increase resistance to colds.
4. Running increases the level of the hormone of happiness in the blood, improves mood and calms the nervous system. While jogging, you can think about important questions, remember how the day went, or make plans for the day ahead.
5. Running trains endurance. It has been proven that runners are less tired in everyday life and have high performance. Running exercises build character and develop willpower.

To reduce the risk of injury, you should understand how to run correctly.

Organization of training

Time to run

It is impossible to unambiguously answer the question of when it is better to run. Jogging time is selected individually, based on the runner's life rhythms and goals.

1. Jogging in the morning helps to wake up, start all the processes in the body, get a boost of energy, tune in to a productive day.
2. Running in the evening helps relieve stress, saves from evening overeating.

Many are interested in whether it is possible to run before going to bed. Healthy people do not experience problems falling asleep after an evening run, but running should not last longer than 40 minutes. If there are problems with the nervous system or increased excitability, it is better to postpone jogging for the first half of the day.

Everyone decides for himself when it is better to run. It is important that training brings pleasure, not suffering.

Key to a successful workout. It’s hard to run on a full stomach, so the last meal should be no earlier than 2 hours before a run.

In the morning, running is carried out on an empty stomach (it is permissible to drink a glass of water or freshly squeezed fruit juice). After training, you can eat no earlier than an hour.

Be sure to drink while exercising. It is better to take a bottle of clean non-carbonated water with you and take 3 sips every 15 minutes of running.

Running speed

In order not to overload the body when running fast, you need to monitor your breathing and heart rate. A pace is considered comfortable at which it remains possible to talk with a partner running nearby - as soon as the pronunciation of words becomes intermittent, the intensity of the load should be reduced. Regular runners do not notice how the ability to run fast without panting develops.

Place of employment

Stadium. A treadmill with a smooth non-slip surface and cushioning properties reduces the possibility of getting. In the stadium, the load can be dosed, since the distance covered is known exactly. The standard lap length at a sports stadium is 400 m, at school stadiums the tracks are slightly shorter - 200-250 m.

A park. Cross-country running has its own advantages - the combination of flat areas with ups and downs allows you to achieve an even load on all muscles and increase the effectiveness of your workout. Paved paths should be avoided because they increase the load on the musculoskeletal system.

The outside. When doing running sports on the street, you need to monitor safety. Avoid busy highways along which exhaust fumes can be inhaled. Running on the side of the road, especially at night, is fraught with getting hit by a car. You also need to be careful when running past pet walking areas so as not to provoke dog aggression.

Treadmill. It has a flat surface, allows you to set the desired training program, removes dependence on weather conditions. Workouts become variable, and distance, speed and incline are adjusted as desired.

For training, you need comfortable sports shoes made of well-breathable material with a soft shock-absorbing sole.

Sportswear is chosen breathable, not constraining movements. To control the heart rate, you can buy a wristband.

Warm up

Running makes the muscles of the neck, back, arms, legs and abdomen work. Before jogging, they should be warmed up - for this you need to do a little warm-up.

Suitable exercises: tilts, lunges, swings, turns, squats.

After the end of the run, you can not immediately stop. You need to walk at an accelerated pace, cool down, bring your breathing and heart rate back to normal.

You don’t need to try to run as long as possible on the very first day, bringing yourself to exhaustion - the load should increase gradually. To begin with, it is enough to run at an average pace of 200-300 m. The increase in distance occurs 1 time in 7-10 days. You can increase the distance by 5-10%.

For a beginner for the first time, it is enough to take a quick walk along the route. Next, you should alternate between running and fast walking.

The duration of the workout should also be increased gradually. For the first runs, a 15-minute load is enough, and after a month, the duration of the lesson should reach 30 minutes. With a good level of fitness, the time of each run can be from 40 to 60 minutes.

Runners often wonder how many times a week they should run. There is no need to run every day: the muscles need a break and time to recover. 3-4 runs per week is enough.

Side pain- a sign of lack of air, it occurs as a result of a spasm of the muscles of the diaphragm, when the load on the body does not correspond to the level of training. You should slow down and change the breathing technique: take a deep breath and slowly exhale. Stopping abruptly is strictly prohibited. Over time, with increasing fitness and endurance, the pain in the side disappears without a trace.

knee pain indicates that you should reduce the load, alternate running with walking and choose more comfortable shoes.

Pain in the lower leg- a signal of the body about muscle fatigue. A change in running technique, a change in the sequence of placing the foot on the surface, or running on toes without touching the surface with the heel will help.

krepatura- muscle pain after training, typical for untrained muscles, after a while it goes away on its own.

Contraindications

You should consult with your doctor before starting running workouts. There are contraindications for jogging, ignoring which causes irreparable harm to the body and poses a threat to life.

Running is absolutely contraindicated in:

• heart disease;
• a stroke or heart attack;
• hypertension;
• pulmonary insufficiency;
• chronic kidney disease.

Requires control running with diabetes and eye diseases.

It is dangerous to run with excess weight - it puts extra stress on the joints. Obese people can be recommended to start with walking.

Proper running combines many factors. In order not to harm the body, you need to know how to run correctly, master the technique and plan your workouts.

The regularity of training and the gradual increase in loads will turn running into a good habit that should not be abandoned.

Natural running has become a trend in recent years against the background of the pursuit of "natural" food, life, materials, etc. All this is rather useful than harmful, only naturalness must be correctly understood.

Man is already far from his wild ancestors and life in the wild, so far away that naturalness can not always be beneficial. Running in running shoes with a variety of supports and good cushioning is neither bad nor good. However, as well as running in sneakers for natural running.

You need to correctly understand what the shoes are for and who they are suitable for. In this article, we will analyze what natural running is, what are its pros and cons, how to choose running shoes for natural running and to whom they are contraindicated.

What is natural running?

Simply put, it's barefoot running. You can't think of anything more natural. Historically, running has been a natural process for humans. In the process of transition to upright walking on 2 legs, a foot with a natural shock absorber was formed - pronation and supination of the foot.

To feel it, try running barefoot. If you are used to running from the heel, then you will quickly adapt to natural running. The reason is simple - pain and discomfort. To avoid pain, the technique will begin to change: the step will decrease, the leg will stop throwing forward, the landing will be on the widest part of the foot - the base of the fingers, the arch of the foot will begin to tighten and dampen the impact of the landing. So it doesn't hurt? So you ran naturally!

Proper running technique is not running on toes! Running from the heel and running from the toe are 2 extremes. Proper landing should occur on the widest part of the foot at the base of the toes. Then the heel lands if you run slowly. With a very fast run, the heels almost do not have time to touch the surface.

Proper running technique and natural running are one and the same.. You should not separate these 2 concepts. Proper running technique, in addition to reducing the shock load, also gives running economy. This means that you can run faster and longer with the same effort. Moreover, running technique means not only the way of placing the foot and the work of the legs, but also the position of the body, the work of the hands, the amplitude and frequency of steps.

This is a run you should strive for, but don't rush to the store for a pair of minimalist sneakers or rush to run barefoot!

Sedentary lifestyle, improper footwear and other factors do not allow the formation of a natural "suspension" As a result, with age, a person gets excessive pronation (flat feet) and other disorders. The foot loses its ability to absorb, the load, exceeding the load when walking by 5-10 times, is transferred to the knees, spine, ligaments and tendons. The end result is trauma, often lifelong. To correct such a foot, you need to train long and hard.

An example of incorrect running technique

Natural running and proper running technique

How to run correctly? Running technique for beginners

For the untrained person possible danger of natural running outweighs its benefits. You can’t get up from the couch and start running in sneakers for natural running or barefoot. This must be remembered and exercise with caution.

Only a physically prepared person can run correctly and technically. How to prepare the cardiovascular and other body systems for training? That's right - you need to run. It turns out vicious circle: to run correctly, you need to run, and to run, you need to run correctly :). Way out: get the right running shoes. It should be a technologically advanced pair for long runs on asphalt with all kinds of supports. They do most of the training. Running shoes for natural running at the initial stage can only be used in some workouts!

Switching to natural running isn't just about getting new running shoes. You need to start mastering the technique of natural running by strengthening the muscles of the feet, legs and core with the help of special exercises.

At first, running barefoot or in shoes for natural running should be considered as one of the exercises. That's why, running shoes for natural running - training equipment, not the main running pair.

Sudden transition to natural running can be dangerous! To avoid trouble, you need to follow 2 basic rules:

• gradualism
• regularity

Start with runs no more than 1 km. Imagine that you start running from scratch - the sensations will be about the same. If possible, it is useful after each workout to run 500-1000m in natural shoes, you can use it to perform special running exercises. Do not forget about the rule of increasing volume - no more than 10% per week.

To master the technique of natural running, you need at least 4-6 weeks of regular training. No need to chase volumes. If you feel like it, bulk up in training shoes that fit your pronation. Work on the technique is usually routine and monotonous, but if you patiently do all the work, the result will definitely come.

Advice: periodically shoot your run on camera and analyze it against technical runners

Stages of mastering the technique of natural running:

• the first step is to strengthen the muscles of the core and legs
• development of individual elements of technology. Exercises are best performed in shoes for natural running.
• only after that you can begin to conduct full-fledged runs in minimalist sneakers
• at the fourth stage, you can gradually increase the volume of running in natural shoes, while maintaining control over the technique, but not more than 10% per week

Advice: rearrange your weekly training plan to include 1-2 workouts for strength and special running exercises

To whom can natural running be dangerous?

• Excessive body weight
• Overpronation
• Poor mobility of the big toe
• Achilles tendon problems

People with these problems need to exercise under the supervision of an experienced coach and the supervision of a sports doctor. With the right approach to training, the foot should be strengthened, the ligaments should become more elastic, and the joints more mobile. Flat feet will gradually improve.

Watch a useful video about running technique from Leonid Shvetsov, the former Russian record holder in the marathon, the coach who prepared the current Russian record holder and the winner.

How to run correctly?

• The head should be held straight, the gaze directed forward. Vertical oscillations should be minimal.
• Shoulders are straightened and relaxed.
• The arms should be bent at approximately a right angle, no more.
• The body should be held straight without leaning forward.
• You need to land on the front of the foot (the widest part). Put the foot under the center of gravity without moving forward, as happens when running from the heel
• It is important to keep your cadence at around 190 per minute. If you use a sports watch with a heart rate monitor and a pedometer, then multiply its cadence by 2, because. He only counts on one leg. Users of Garmin professional heart rate monitors can track oscillation and ground contact time. Stick to the level of oscillation - from 6 to 13 cm, the better the running technique - the lower this figure. Keep ground contact between 200 and 300 milliseconds to begin with, but it's ideal to get below 200.

Common Mistakes:

• pulling the sock forward. Often, novice runners, having heard that you can’t run from the heel, start running from the toe. But the point is not only and not so much in running from the toe, you need to start with the correct balance of the center of gravity and cadence, the setting of the foot will be corrected by these two components. Simply running from the toe will lead to “sticking in” and ankle injuries.
• kicking the leg forward. Such a mistake leads to placing the foot on the heel. The shock load passes through all the joints up to the spine, which leads to injuries. The leg should be placed under the center of gravity.
• running with an inclination of the body back or with an excessive inclination forward.

Running shoes for natural running

It is good to run barefoot if there are no problems with the health of the foot, there is a clean golf course or a coast with clean sand, in other cases it is better to protect the foot from sharp stones, glass, etc. For these purposes, running shoes have been developed for natural running.

Running shoes for natural running must meet the following criteria:

• the height difference from the toe to the heel should be no more than 3 mm, i.e. sole must be flat
• extremely thin and flexible sole
• toes should not be tightly clamped, you should move them calmly
• the heel should sit tight, the sneaker should not dangle on the leg

Run correctly, quickly and without injury! 🙂

When it comes to cardio for weight loss, the first thing that comes to mind is jogging. And no wonder, because this is the easiest and most affordable way of such training, which many people like. In this article, we will tell you how to run correctly for beginners, taking into account the observance of running technique to get a good result.

In order not to get injured during independent cardio training, it is necessary to master the main technical points. They are quite simple to perform and will help to quickly achieve the effect.

Stayer Techniques: Basic Components

For beginners, it is not recommended to immediately start running a marathon every day. It is best to start with small distances for 10-15 minutes daily, gradually increasing the distance. In the early days, a feeling of euphoria can override common sense, but a large load on the muscles and cardiovascular system from habit can negatively affect well-being and health in general.

The correct running technique for a stayer consists of the following points:

• breath;
• movement of the legs and arms;
• body position.

In addition, it is required to take into account the correct position of the body. For running the stayer, a special setting of the foot is used - first the front part of the ankle is placed, gradually rolling over its entire surface, evenly distributing the body weight. The knees are slightly bent. Unlike sprinting, it is better to keep the body upright. This helps you save energy for long distances and keep your pace longer.

The head should be kept straight, the gaze directed forward. The arms should be bent at the elbows at a slight angle and help increase the speed of movement.
It should also be borne in mind that the larger the step, the stronger the effort when running. Therefore, for long routes, it is necessary to control the amplitude in order to run the intended mileage.

How to run correctly - setting the legs and arms

For efficient and rational runs, step on the forefoot. This is achieved only through regular training, since such a technique is rather unusual for a person. But such a setting can be traumatic due to the fragility of this part of the body. Therefore, you need to train carefully and without sudden movements.

The energy of pushing off the ground is distributed along the calf and allows you to move faster. After contact with the ground, it is necessary to gradually transfer the weight of the body to the entire foot. Then it tucks inward, and the mass passes to the outer part. It is advisable to raise your legs high enough so as not to drag them along the ground and not to shuffle. Feet should be placed in a straight line to avoid lateral oscillations. The hip should not be raised too high - it uses too much energy. But when repulsing, it is better to straighten the knee completely.

The upper part of the body must necessarily help the body when running long distances and actively work. The higher the work of the hands, the greater the pace and speed, since this directly affects the number of steps. They must be bent at an angle of 90 degrees, without clenching your fists too much. You will need to move the elbow as far back as possible, then return it forward, like a pendulum.

How to breathe correctly

We receive oxygen to maintain body tone and activate blood circulation processes. At a low rate, you can inhale both through the nose and through the mouth, but in the second case, the process occurs more fully and deeply, thereby the lungs absorb more air. The same applies to the diaphragmatic and thoracic methods. When oxygen is taken from the chest, as we are used to in everyday life, this movement is brought to automatism. It occurs due to the expansion of the muscles of the chest.

Breathing diaphragms are often used by vocalists because this technique is the most effective and allows you to expand the volume of the lungs with constant use. To breathe with the “belly”, you need to straighten your back, exhale and release all the air from the lungs.


The advantage of this type is that a much larger volume of oxygen is supplied than with breastfeeding. Immediately there is more strength and energy for running.

In ordinary life, we do not notice this process, so it is highly likely that during training we will go astray and forget that it is imperative to control ourselves. Usually the focus of attention is enough for a few minutes, then the brain switches to more important things for it. To prevent this from happening, you need to regularly train your breathing, not only while jogging, but also in your free time.

Some experts recommend practicing this technique while lying on your back. In this position, the body is most relaxed and it is easier for a person to control the ongoing processes. First, put your hand on the diaphragm. It is located where the ribs end, in the center. After taking a full breath, you need to feel how the air has completely left the lungs. Then you need to take oxygen in the stomach, and the palm on the diaphragm helps to feel that inspiration has occurred as fully as possible. You can periodically do this exercise while doing your daily activities, and over time, such breathing will become a habit, which will be beneficial.

Proper preparation - how to run correctly for a beginner

It is necessary to approach this type of cardio training in advance: choose the optimal equipment and warm up well.

This is especially true of running in the winter season. Incorrectly chosen clothing hinders movement, interferes with productive running, creates a greenhouse effect, which will negatively affect the result. You can choose a good tracksuit for winter sports on the website of the Stayer online store. The company offers quality products at low prices.

In order to warm up well and not get injured while jogging, you should warm up all the muscles.

Proper warm-up is very important for training, as it prepares the body for the load and minimizes the risk of injury. It is better to start exercises from top to bottom, first making a complex on the cervical region, then stretch your shoulders, arms, hands, body, knees, feet. You can perform the simplest movements - tilts, hip rotations, squats, lunges, swings with arms and legs. General physical exercises well warm up all muscle groups.

How to start running in the morning correctly

The longer you run, the more time you need to spend warming up. On average it is 10-15 minutes. It is necessary to ensure that by the end of the warm-up, breathing and heart rate have returned to normal. If you plan to run immediately after waking up, then the warm-up should be more thorough, since the body has not yet fully woken up - all processes are started, joints that are stiff from sleep are warmed up, they need to restore elasticity. You can also do a test run after warming up, starting at a slow pace and gradually increasing it.

In the morning, cardio training is much more effective than in the afternoon. This is because the stomach has not yet begun to digest food, and the whole body is not tired at the end of the day.

How long distance running works

There are no special restrictions for long routes in order to lose weight or just have fun. This can be done both in the gym and in the park. The advantage of the gym is the control of the trainer, who will explain how to learn how to run correctly on the treadmill. If something goes wrong, the hall staff will help and explain all the necessary points. Many sports equipment has a heart rate monitor that allows you to control your heart rate and not overdo it with the load. The timer also helps you check the time and track your progress.

The advantage of jogging on the street will, of course, be an invigorating atmosphere and oxygen, which we get more than in ordinary life. In addition, when exercising in the fresh air, the body wakes up and is energized for the whole day.

Evening races are easier to organize than morning ones, but they have pitfalls. Firstly, after a hard day's work, the forces for sports may simply not remain. And secondly, in the evening, hunger can overcome, and running on a full stomach is not very productive, and even less useful. Therefore, the time must be selected individually.

Long-distance running: tactics

A certain technique is usually used by professional athletes to prepare for competitions. In everyday life, they are used extremely rarely, but someone needs a certain incentive for group activities, while someone lacks a competitive moment. In such cases, you can use some special technique and win amateur races or demonstrate skill in front of the opposite sex. There are several main types:

• leading;
• fast finish;
• "ragged run".

The second option involves speeding up before the finish, due to which the first place is achieved in the last seconds of the competition.

The third variety consists in a constant change of pace and is designed to take out opponents by regularly changing aerobic and anaerobic loads.

For simple jogging for the purpose of losing weight, it is not necessary to choose any tactics, it is enough to run for your own pleasure, but regularly. Systematic training is the best strategy.

Equipment selection

Picking up good clothes and shoes for running is half the battle, because with the wrong approach to this issue, you can not only get discomfort during classes, but also completely discourage you from doing it. Clothing should be made of quality materials so that the skin can breathe and the body can keep warm, especially in winter. A wide range of Stayer online store is designed for the cold season. Suits made of modern synthetic fabrics are suitable for skiing, snowboarding and jogging.

Shoes are also carefully selected individually. It is necessary to purchase special running shoes that fit the size, as stiffness of movement can lead to discomfort and even injury. Shoes that are too loose will not work either - with such a problem it is difficult to adhere to the correct technique and foot placement. Therefore, equipment is of great importance, especially if you want to make running a part of your life.

Train for pleasure and at any time of the year with Stayer.