Sportspit

How to learn to run correctly: tips. When to run and how many times a week. How fast to run

It's hard to curb your enthusiasm when you start running, but it's worth doing it gradually, regardless of your current physical condition. Running can be hard on the body if you don't prepare properly. To understand how to start running, first read this article.

You may get injured or lose motivation. Do not approach training on the principle: it's all or nothing. It is important to understand how to start running and acting. Just imagine yourself in three months, in better shape. Give yourself time to prepare, organize your equipment and workout plan. Then the time will come to get to the start.

2. How to start running in the morning - the main thing is time, not distance

Just as running is categorized by distance, workouts are mostly measured in kilometers. However, for novice runners, time will be a more positive indicator for measuring progress. You can start running with 10 minutes and add 5 minutes every week. You can also train with intervals (alternate running and walking). Pay attention to the distance you run at a certain time during one week, and try to increase this distance in the next. Constant pressure, desire and striving for the goal, and you will understand how to start running in the morning. When you are able to run non-stop for 30 minutes, you can start training using distance measurements and start preparing for the competition.

3. How to start running for weight loss - listen to your body

Your body knows best what it can do. If something hurts you, it's a sign that it's time to rest. Not all pain and discomfort is an indication that you should stop exercising. Only you determine what level of pain at which you should stop further training. Also look out for other signs of overtraining such as fatigue, loss of motivation, decreased appetite, trouble sleeping, and more. These are all signals from your body to give it a break. Since the body lets you know when it's not up to par with a workout, it will tell you the same way when it's ready to get back into training. Listen to your body and it will tell you how to start running for weight loss.

4. How to start running in winter, spring or summer - make a plan

Running, like any other hobby, requires planning. There is not always time, and it is so easy to give up training. Decide how often you can afford to exercise and when exactly you are going to do it. Put them on your calendar as a non-cancellable event. When you look at the calendar, you will know how to get started. Make sure your friends and family know how important it is to you so that they respect the time spent on it and support you in reaching your next goals.

In addition, we can offer to watch a video with recommendations from a beginner runner, in which you will hear firsthand everything you need to know about how to start running

5. Run instead of riding

One of the hardest things about running is finding time for it. Try thinking about replacing your commute with a run to it, setting aside time for your run when you're not doing anything else. Maybe when you get home from work, you can put things in a small running bag and instead of taking a bus or a car, run this distance on your own legs? Or maybe after taking the child to school, you will return home after jogging? Walking the dog can also be replaced with a morning jog. By jogging while performing other daily duties, you will no longer have problems making time for training.

6. How to start running in the morning for weight loss - set a goal

Working towards your goal, no matter how small, will keep you motivated. Choose one main goal, such as losing a few pounds, running 5K, or anything else that will motivate you. Break your goal down into milestones so you can achieve small successes more easily and more often. If you want to lose weight, start with a healthy diet and cross-country running twice a week. In a month, you will be running for 20 minutes without a break, and besides, you will be able to fit back into your favorite trousers! Set goals, achieve them and you will always know how to start running in the morning to lose weight.

7. How to start running on a treadmill - alternate running with walking

If running or physical activity is completely new to you, start running with walking. It consists of segments of running and walking. If you are in excellent physical shape, short walks between significant running distances are sufficient. But, if you're starting from scratch, your first workouts might consist of a two-minute run and a one-minute walk. As your fitness improves, increase the distances you run while decreasing the sections you walk. Thus, you will begin to improve the condition and accustom the body to training, preventing injury. This is the only way to understand how to start running on a treadmill.

8. How to start running table - track your progress

One of the best ways to stay motivated is to record your results. On the first day, you may only be able to run 5 minutes before you lose your breath, however, on the tenth day, you will be able to run 10 minutes without the slightest problem. If you're having a bad day and you're running out of energy, look at your record of results a few months ago, you can easily overcome your doubts by looking at your accomplishments. Running continuously for 30 minutes will stop being a problem for you sooner than you think. Keep track of your progress so you know how to start running in the evenings. How to start running the table will show you what result to expect.

9. How to start running in the morning for weight loss - warm-up and stretching

If you run 20 minutes or 20 kilometers, then it is imperative to take time to warm up before the run and stretch after the run. Otherwise, unpleasant consequences await you. Not warming up can lead to stretching of the muscles, and by not stretching you risk that the next day your legs will be like lead. A proper warm-up can start with brisk walking or jogging before moving on to the main workout. At the end of your workout, do a series of stretching exercises.

For starters, there is no absolute need for any special equipment, but it is worth trying to get good running shoes.

10. Buy matching shoes

It doesn't take much to start running. However, the thing you shouldn't skimp on is shoes. Running shoes are designed to support the foot, reduce stress and protect the runner from injury. Everyone's feet are different. So what works for one runner may not necessarily fit and serve another. Before you start exercising, choose a good sports shop to pick up running shoes suitable for your workout.

11. Don't neglect your torso

Strong core muscles make a strong runner. It's not just about the abdominal muscles, the strength of the muscles of the entire body affects the quality of training. The stronger the muscles of the torso, the less likely to be injured. Exercises such as squats are the traditional way to strengthen the core muscles, however try yoga or Pilates as an alternative to get strong and stretched core muscles.

12. Strength training

Go to the gym along with running workouts to strengthen your body. Feet are under a lot of stress when meeting with the paved road, so the harder the better. Exercises such as deep lunges or shallow wide-legged squats are ideal. As you work out, add shoulder exercises as well. The elements present in yoga are also good, for example, the Pose of the Warrior (Virabhadrasana). A variety of exercises are ideal when it comes to strength training and cardio.

13. Appropriate equipment

You don't need the latest tech gadgets to start running, but there are a few pieces of equipment worth considering. Women should start with good sports bras if they want to avoid discomfort while exercising. When it comes to tops, avoid cotton as it absorbs sweat. Because of this, you may be cold and, in addition, the material will be heavy. Even the cheapest professional top will have the ability to keep you warm on cold days and cool on hot days. Thanks to this, clothes will always be dry during training.

14. Let your body rest

This is important, especially for new runners. Even marathon runners know the importance of rest. Muscles need energy and time to be in good shape. Otherwise, they become loose, which increases the risk of injury. Run one day, rest two - this is the easiest way to make sure you don't get into trouble at the very beginning of your running training.

15. Use apps and gadgets

Technology for runners is quite advanced and a smartphone can help a novice athlete. Check out the different apps available. There are those who will offer training programs, competitions and subsequent records of routes and achievements, calculate the number of calories burned and much more. The use of various applications and gadgets will significantly save the time that manual notes take. Applications also allow you to brag to your friends about your achievements and results in social networks.

16. Quit bad habits

Tobacco smoking and alcohol consumption hinder progress in running. Smoking makes exercising more difficult as it causes breathing problems. Post-workout recovery won't be right either. You don't have to cut alcohol completely (but we strongly recommend that you quit smoking completely), but a drastic reduction in your consumption is necessary. Alcohol dehydrates the body, which has a negative impact on running performance.

17. Saturate the body with water

Water is the most important element you need when running. Do not drink excessive amounts, in the shortest possible time and in large sips. Drink small portions throughout the day so that the body is always well hydrated. If you're running in a couple of hours, drink more. For shorter distances, it is not necessary to take water with you. Always replenish the water level after a workout.

18. Don't run alone

Running by its very nature is more of an individual sport, but sometimes it's hard to motivate yourself without a friend. Invite a friend or someone from the family to run, and then the time will pass much faster and more pleasantly. Consider joining a running club. This can motivate you to train, and besides, you will meet like-minded people. There are also runner forums where you can find people who live close to the same skill level.

19. Remember safety

If you listen to music while exercising, make sure that the volume is not too loud so as not to lose contact with the environment, especially when running across the road. Don't take your music player to workouts after dark. Always keep common sense. Make sure that when you run down the road, drivers will notice you without any problems. Wear reflective material, such as reflective runners or reflective clothing. Always run ahead to meet cars if there is no sidewalk. Be sure to make sure someone always knows where you are going to run and avoid dangerous areas. If you can, take your cell phone with you.

20. Proper nutrition

Good nutrition is important for all of us, but runners don't have to worry too much about it. Eat healthy food to have the energy to exercise. Eat three meals a day, with two extra snacks to keep your metabolism going. Don't go on a strict diet when you run because your body needs a lot of vitamins and minerals. A healthy, balanced diet will lead to higher performance, good mood and motivation for further training.

However, we still recommend beginners to start their career under more favorable conditions - in spring or early summer. The temperature at this time of the year is comfortable, daylight hours are long. However, if you decide to start now, then you should not delay. It should be correct or use, which is in any gym. No matter how many disputes there are, this is an excellent simulator on which you can work out many elements of a running training program.

Run in the morning or in the evening?

There are many opinions about this, and many of them are quite categorical. Nevertheless, in our opinion, a beginner should not take them to heart. Of course, it is best to postpone high-speed work until later, when the body wakes up, and take a light tonic run in the morning. However, first of all, you should listen to your biorhythms. Try jogging in the morning, then in the evening, then at lunchtime (if your schedule allows). Compare sensations and choose the most comfortable conditions for you personally.

In the future, when preparing for the competition, you will have to take into account the time at which the race will take place, and adapt to it when building a training schedule, but before this moment there is still more than one month ahead.

What clothes are suitable for running?

In what clothes to start your career as a runner is a favorite question for beginners. There are a lot of recommendations, so if you come to, then you should be extremely careful. In other cases, comfortable sportswear is suitable, preferably not made of cotton, but made of polyester, as it does not get wet and does not stick to the body, causing a feeling of discomfort. The most important thing is the right choice of running shoes.

How to run correctly?

Beginning runners are often concerned about the question of how to run correctly -. A lot of “advisers” are categorical on this issue, however, it should be remembered that research does not confirm the benefits of one technique or another (referring to running from the heel is harmful), rather, it depends on your pace and the surface on which you run. The main attention should be paid to the position of the body, arm movements and in no case should you chase records from the very first days of training.

Breathing while running

Running is a natural sport for a person, so the breathing process should be easy and relaxed. However, there are many methods and recommendations. The most important of them is that you need to breathe deeply and evenly, without thinking too much about it. And over time, the question of breathing only through the nose, mouth, or both nose and mouth at the same time will disappear by itself.

How often should you run?

This is a question that begins to bother beginners immediately after buying sneakers. At the initial stage, it is important to adapt the body to new loads, so there is definitely no need to run every day. In our article “ we consider this issue in detail. The most important thing is that between runs (as well as other types of loads) there should be a sufficient amount of time for the body. The more trained your body is, the less time will be required for this, which means that the frequency of training can be gradually increased.

How to increase the distance?

Unless you're an experienced runner, it's especially important to increase your mileage correctly. You don’t need to immediately set inflated goals for yourself, because your joints and ligaments are not strong enough for such loads, which can quickly lead to injuries. Start with less, gradually increase the mileage. According to famous trainer Jack Daniels, you should increase your weekly running volume no more than once every three weeks. Remember also the rule. In addition, you should, which can be achieved not only by increasing mileage.

What is a warm-up / cool-down, stretching?

Before starting each workout, you need to warm up the muscles, and the colder it is outside, the more time you need to devote to this. Warm muscles become more flexible and less prone to injury. It is usually enough to do some set of dynamic exercises, and then run for several minutes at an easy warm-up pace. Studies show that stretching exercises should not be done on cold muscles.

After performing intensive running work, you should “jog” at a low pace for some time so that the body smoothly switches from a rapid heartbeat to a calm rhythm. After that, it is necessary to carry out a “hitch”, which consists of static stretching exercises. This allows you to speed up blood circulation, which, in turn, quickly removes decay products from the muscles and contributes to the speedy. In addition, the more effective his run.

How to choose running speed?

Many beginners often immediately rush into battle with the goal of immediately setting PB (“personnel best”) - personal records. But this is at least unreasonable. First you need to lay the base, as described in the previous paragraph. And only then, when you already feel confident at certain distances, you should work on. Gradually include reruns in your training plan or. You can read about the importance of using these types of training in our article.

Nutrition before and after running

Benefits of running and contraindications

This point should finally make you get off the couch and start training.

Running (we are not talking about professional sports of high achievements) is an extremely useful pastime. There is a misconception that running “kills” the knees. Arthritis of the knee joints is much less common among runners than among those who avoid this sport. Our article discusses this issue in detail.

Another myth is that running is bad for the heart. An example is given of people who died during marathons. At the same time, they forget, however, to cite mortality statistics among smokers and hamburger eaters.

The fact is that the heart muscle, like any other, needs training. If you accustom him to long and intense loads gradually, then you can finish more than one marathon. The main thing is to do everything with your head and slowly.

Of course, there are situations in which running is contraindicated. But in such cases, most likely, any kind of physical activity is contraindicated.

chronic diseases, especially during the period of relapse;
diseases of the cardiovascular system; recent stroke, heart attack;
injuries and diseases of the musculoskeletal system;
the period of acute infectious diseases: influenza, acute respiratory infections, acute respiratory viral infections, as well as the recovery period after them;
oncology.

If you did not find your diseases in this list, then there is no reason to deny yourself running training.

In general, start your runs by reading our article, in which we have collected some tips on how. And to avoid the typical mistakes that beginner runners make, the material "10 bad running habits" will help.

Be sure to do strength training

Strength training for runners differs significantly from standard bodybuilding and fitness programs in that it focuses on developing and strengthening the muscles that are most involved in running. These are, first of all, the calf muscles, the muscles of the back of the thigh and the cortex.

There are two types of people: those who like to run and those who don't. Zozhnik translated the text with a bunch of tips on how to start running so that you love this business.

Advice comes from 2 running coaches: Jason Fitzgerald, founder of Strength Running, 2:39 marathoner, and John-Eric Kawamoto, also a personal trainer and consultant at JK Conditioning.

By the way, we remind you that there is on Zozhnik.

1. Be realistic about your options

In English, there is such a common expression “Go hard or go home”, which can be translated as “go all out or go home.” But running coaches say - this saying is not to start running.

Kawamoto says that one of the main reasons for the frustration that turns into a quiet dislike of running is the mismatch between expectations and reality. This is especially important during the first runs. Running requires a certain amount of experience and training, and you need to start slowly and gradually. Otherwise, you can “run up” on the very first run, suffer for some time at the limit of your abilities and decide that running is definitely not for you. Therefore, do not expect anything and do not demand from yourself on the first runs. Give yourself time to settle in and start setting realistic goals.

2. Buy good running shoes

Don’t even think about starting to seriously run in flats, and ordinary walking shoes are not an option. It is important to buy special running shoes (here, for example) that are right for you - this will allow you to avoid injury, and hence disappointment. Moreover, do not rush to immediately put on a watch with GPS and a fitness tracker and a heartbeat monitor - good sneakers (and a smartphone) are enough to start.

Pictured here is one of Nike's latest running shoes: the Flyknit Lunar 3, featuring a rag-resistant, lightweight upper and an ultra-light outsole.

3. If you've never run in your life, start with a mix of walking and light jogging.

Both trainers recommend taking this advice especially seriously. You need to start running gradually, and if you went for a run after a long break or for the first time, start with a fast walk or mix. Kawamoto recommends alternating a minute of fast walking with a minute of light running and repeating this 10-15 times - this is one beginner workout, two such workouts a week are enough to start. Start doing this and see how you feel.

4. But if you have been practicing for a long time, you can start running with a more serious load.

If you work out in the gym, warm up on a treadmill, go to the pool, play football on Sundays, go cross-country skiing in winter, then you can start running more actively. Kawamoto recommends starting with 2-3 runs at a slow pace. The length of such workouts should be 20-30 minutes maximum.

5. Don't Overstress, Check Your Pace

Trainer Fitzgerald identifies three principles of calm running recommended for starters: running comfort, controllability, the ability to speak while running (in the original - three "C": comfortable, controlled and conversational).

Avoid extreme discomfort while running: your pace should allow you to carry on a conversation with the person running next to you. If you're running alone, just try saying a long sentence out loud. If you are so accelerated that you can blurt out 1-2 words at the most, slow down.

The pace of running should allow you to speak freely, and not blurt out 1-2 words.

6. Don't do a full stretch before running.

Fitzgerald says that static stretching, according to the scientific approach, increases the risk of injury and impairs running performance.

7. It is recommended to warm up before running for about 3-5 minutes

If coaches do not recommend stretching before running, then warming up before jogging is, on the contrary, useful. A warm-up workout will moisturize the joints, increase the heartbeat, prepare the vessels, the cardiovascular and nervous systems for the load. In addition, warming up reduces the risk of injury.

Here is an example of a 3-minute dynamic warm-up before running:

However, there are options without felting on clean warm grass (especially if it is not there). Therefore, here is the second warm-up option for you before running from the nogibogi.com project:

8. For the first six months, run no more than 2-3 times a week.

9. Take a Break Between Running Days

Your body and ligaments (especially when you are just starting out) need to be rebuilt. Correct recovery makes you stronger, incorrect recovery wears away your health. Do not run two days in a row, even if you had to miss a workout, give yourself time to recover. It is during rest that you become stronger. You can read more about the importance of recovery in general in the text ““.

10. On one of the running days of the week, do a longer run and add distance every 2 weeks

Adding distance too zealously is a direct path to frustration and injury. Choose one day a week when you run a slightly longer distance. Fitzgerald recommends this rate of progress: add about 1 mile (1.6 km) to this distance every 2-3 weeks. Roughly speaking, if you ran on Saturdays, say, a 3.5 km distance for 2 weeks (not forgetting the rest of the days of running), you can add up to 5 km.

11. Add a power load

Both trainers recommend strength training to reduce the risk of injury and get better results. The same Fitzgerald, for example, advises doing a 10-15 minute power load after each run. For a runner, it is especially important to focus on the power loads on the muscles of the core and legs. Here's what we wrote about, and here's an example of a 7-minute strength training program from the trainer's website:

12. After you have done the first 3-4 workouts, add acceleration

Start running and gradually work your way up to about 95% of your maximum speed, then gradually slow down to walking. Rest 45-90 seconds and repeat the gradual acceleration to high speed. Start with four such speed-ups per workout after your regular light running workout. After 3-4 weeks of running with 4 speeds, work up to 6 speeds per workout.

For beginners, accelerations help you learn how to run more efficiently: with less effort and more speed. We also recommend reading where the principles of preparing for various distances are described.

13. Once you've mastered the accelerations, add high-speed sections

After about 6 weeks of speed work, coaches recommend trying to start more structured work on speed performance: adding, for example, six 30-second fast paced runs with a 2-minute slow run between fast sections to a running workout. You can dedicate one of your 2-3 running days a week to this speed workout.

But even if you are not going to show fast results in competitions, running at different speeds, including high ones, is a good injury prevention, Fitzgerald admits.

14. Don't worry about your current speed and distance, focus on consistency in your workouts

The only important thing to remember and follow is your running plan. After the first few weeks, novice runners will inevitably find that they no longer need to move to a walk, as in the first workouts, breathing has become calmer, the load is perceived more easily.

One of the great things about running is that it doesn't take long for you to notice your own serious progress. (For example, the translator of this text started with 3-kilometer runs at a pace of 6:30 - 7:00 minutes per km, and after 4-5 months he ran 3 times a week for 10 km at a pace of 5:00 min / km and faster ).

15. Use a tracking app to track your running pace and overall progress

In the mobile app market, as a result of a lot of competition, several excellent running tracking apps have surfaced. Choose any, put it on your smartphone and use it to your health: RunKeeper, Endomondo, Nike+. The application will record your time, track your speed laps (for example, tell you when it’s time to accelerate and stop accelerating into your headphones), tell you your current pace, save a run map (than ).

Saving your achievements in the application will allow you to track your progress and be pleasantly surprised after a few months of fruitful training.

This is how the Endomondo half-hour run report looks like.

Have you been thinking about running for a long time? The reasons for this can be different: to lose weight, improve well-being, tighten up your figure, prepare for competitions or a city marathon. How to start running as a beginner? One thing is certain, all this is achievable with regular jogging.

Experts note that sessions of running therapy improve a person’s mood, help in getting out of a depressive state, normalize sleep and increase efficiency.

How to dress properly

Before you start running, you do not have to run to the store and buy yourself a new tracksuit. You can easily get by with your existing old wardrobe. The main thing is that they are made from natural materials. If you're running in the summer, a cotton tank top or T-shirt, socks, shorts, and a cap will suffice. Natural fabrics absorb sweat better and will not allow the body to cool sharply. The hat will protect you from the sun.

In the cold season, a knitted hat and three layers of clothing are required. The first layer of clothing collects sweat - it can be a T-shirt, the second one - does not allow it to cool - it can be a turtleneck, the third one protects the body from the wind - a windbreaker or a puser. At the same time, clothing should be light and not restrict movement. It is also not worth dressing very warmly so that there is no overheating of the body.

How to choose sneakers

You need to know that not all sports shoes are suitable for running. Immediately discard your thoughts about sneakers or sneakers that are designed for walking or working out at the gym. Running is a huge load on the legs, especially on the knees, so running shoes should be only running! Save your money, but buy yourself real running shoes.

Running is the most economical sport, all you need is good running shoes.

What you need to know when buying running shoes

For them, depreciation is necessarily inherent, which is most often located in the back of the sole;
The top of the shoe and its sole in the front area of the shoe should be soft and bend well;
On the surface of the sole, inserts from rubber are required, which is not erased;
The material from which the sneakers are made must be breathable to prevent overheating of the feet. Leather sneakers or shoes made from other airtight materials are not recommended for running. If you're shopping for running shoes in the winter, the material should be water-repellent;
Solid shoe materials can only be in the back, and in no case "communicate" with the Achilles tendon;
The loops of the laces should not be connected to each other with something rigid;
The insole must be removable for the necessary replacement;
The weight of one pair should not exceed 400 grams.

When and where is the best time to run?

Everyone chooses a convenient time for him. Some people do it before work, some after work, and some do it at lunchtime. If you are aiming for weight loss, then know that the weight goes away with training at any time of the day. However, the fat layer burns better when running in the morning on an empty stomach.

For running, it is better to choose parks, alleys or stadiums. It is better not to run along polluted roads and streets, because when running, a person breathes intensively, inhaling car exhaust fumes. If the terrain allows, choose routes so that you can run up, down, and in a straight line. This helps to strengthen the work of the heart.

If possible, run not along the paved paths, but along the paths along them. When you step on hard asphalt, your knees and feet get a strong kickback, which can lead to injury. As a result, you may not improve health, but, on the contrary, lose it.

How much water should you drink while running

Always take a bottle of warm water with you when you run. During running, a significant part of the loss of fluid from the body occurs. If you do not maintain the right amount of water in the body, you may experience dizziness, nausea, and headaches. Training can turn into torture, not pleasure. As a result, you will become frustrated and quit running. After training, you can drink compote or juice, thus restoring blood sugar levels.

Remember that beginners should drink as much water as possible during the day, otherwise headaches and fatigue may occur in the evening. Help your body adjust to the extra load.

How long should the workout be

Before a beginner starts running, it is necessary to devote 5-10 minutes to a warm-up: warm up the muscles and joints, especially the knees.

Turn your head, arms, waist, knees, feet. Then do lunges on the right, left leg, squat.

A workout for a beginner, excluding warm-up time, should last 30 minutes. If for the first few days it is difficult for you to run continuously, then change running to fast walking, most importantly, do not stop. In subsequent days, the load can increase either in time or in pace of running. Over time, you will calmly run for 3 hours in a row.

How to breathe properly while running

The basic rule is to run at such a pace that you can carry on a conversation without being out of breath. Try to breathe deeply. If you start to feel short of breath, try breathing in deeply through your mouth and exhaling through your mouth. Thus, you will improve the flow of oxygen into the body and stop suffocating. If you are tired, change the pace to a slow run or a brisk walk, drink water. This will help you rest and continue your workout.

Another tip on how to increase the duration of your workout: try mentally counting while running. When you count, you set the pace for yourself and the body, like a well-oiled mechanism: it breathes, it moves its legs, it pumps blood.

During the correct run, thoughts go away, you completely focus on your breathing. That is why running helps a lot with stress, depression, mood swings. Your brain and your body become one. All worries, problems recede into the background. Some even meditate while exercising.

How to eat healthy while running

As a rule, in the morning you need to run on an empty stomach, having drunk a glass of water half an hour before. At any other time of the day, you should eat 2 hours before training and 1 hour after. It is advisable to consume protein foods after training: meat, poultry, fish. If you feel that you do not have enough energy for running, you quickly get tired while running - eat carbohydrates before training: cereals, boiled rice, buckwheat. If you work out late at night, give up a hearty dinner after a run: just a vegetable snack or a glass of kefir.

If your goal is to lose weight, reduce the amount of portions you usually eat. Remember, weight loss is 70% food you eat and only 30% exercise.

Contraindications

There is a category of people for whom running is not only undesirable, but also harmful. These are people who have congenital heart disease, mitral stenosis, insufficient blood circulation, heart rhythm disorder, thrombophlebitis of the lower extremities.

However, do not forget about diseases in which movement saves lives. It all depends on the severity of the patency of the disease and, as a consequence, the testimony of the doctor.

It is also not recommended to exercise by running during an exacerbation of any disease, even a cold. If you have been ill, then you can start training only after a week. It is important that the body recovers from illness.

Motivation

Very often people get excited about the idea of running, and after 2-3 weeks they give up this idea. Why?

The first is a lack of motivation. A person can very quickly agree with himself: “I don’t have time for this”, “I don’t have those circumstances now”, “everyone is looking at me, and I’m shy”, “running is not for me”, “I get tired "," I'm bored "and so on.

How can you motivate yourself for long workouts?

Set yourself a goal to run, for example, 10 km in 1 hour by a certain date. Or run to some distant building and back. In between the main goal, set yourself mini goals and reward yourself for achieving them. For example, “For 1 month of constant training I will buy myself a new T-shirt and shorts for running”, “For 2 months of training I will buy myself professional running shoes for running in winter”, “For 3 months of training I will buy myself a tracker or heart rate monitor” and so on. Perhaps your goal will be to prepare for a city marathon.

In fact, there can be a thousand reasons why you would run. The main thing is that you really like your main goal, that you cherish it inside yourself and want to achieve it above all else. Then running becomes a habit and an integral part of your life.

Running is the easiest sport. To successfully deal with them, you don’t need any skills, you just need to go out and run one day.

“Start running in the morning” is a standard item in plans that are traditionally written on New Year's Eve and are not implemented too often. You imagine something like the picture below, but in the harsh reality it turns out that the flight lasts 100 meters, after 200 meters it becomes difficult, and after 500 you want to die. What follows is the logical conclusion that running is for masochists and "it's just not for me." Particularly stubborn people repeat a couple more times, but most often they also abandon this dubious occupation. We know, they swam, I also didn’t succeed on the first try.

In this post, I will share technical information that I hope will help you start running gradually, without much bullying and without injury, and in the next I will give some tips,. All from personal experience, observations, books and other sources. Tested on unexamined conditionally healthy people from young to , all test subjects survived, they run 🙂

FAQ for beginners

A small selection of questions that usually arise from those who want to start running.

What time of year is best to start?

If you plan to run outdoors, the best season to start jogging is spring or early summer. Long daylight hours, pleasant temperatures and the absence of the need to deal with natural disasters increase the chances of getting another run. In addition, holding out until the onset of a gloomy rainy autumn and a terrible winter, you will have time not only to get involved, but also get hooked on this business 🙂

Run in the morning or in the evening?

When it is convenient and optimally fits into the daily routine. It is advisable to allocate a clear time in the schedule for a run, otherwise postponements and transfers are inevitable. When running in the morning, it is important to pay more attention to the warm-up so that the body has time to wake up and cheer up before a more serious load. I love - they give a boost of energy for the whole day and a pleasant feeling of a completed task. And it is also beautiful and deserted - both in the city and in nature.

How to dress?

For starters, any sportswear that is comfortable is suitable. It is better that it is made of synthetics, and not of cotton, which becomes heavy when wet, sticks to the body and does not dry out. I recommend that girls immediately purchase good sports underwear - on wide straps and tightly fixing.

As for the temperature regime, this is individual and is selected empirically. The rule of thumb is to wear one layer less than usual for a run. When you go outside, it should be slightly cool, warm up while running. You don’t need to wear a bunch of tight clothes on yourself in the hope of losing weight - they don’t lose weight from this, but become dehydrated, it’s harmful for the body and has nothing to do with fat loss.

In my heat-loving version (without correction for strong winds), at temperatures above +10, I run in shorts / skirt and T-shirt / T-shirt. If it is colder, a T-shirt with a sleeve is added, then tights (legs are more frost-resistant). I put on a windbreaker when the temperature is closer to 0.

How fast to run?

One of the most common mistakes made by beginners, especially males, is trying to run too fast. Ambition turns jogging into masochism at best, masochism at worst, with unpleasant health consequences such as injury. It's like trying to start building a house from the second floor. First, there must be a foundation - an aerobic base and muscles, ligaments and joints prepared for stress. You can build it only at the expense of slow kilometers at a comfortable pace.

A comfortable pace is one at which you can speak in sentences rather than in jerky phrases. You are short of breath and your pulse is too fast - you need to run slower. It does not help - go to the step, restore breathing, then run again. Speed is not an indicator that beginners should pay attention to. It is more important to increase the time of continuous running at a pace that is comfortable for you, i.e. endurance.

How to increase the distance?

The generally accepted rule for increasing weekly mileage is to increase it by no more than 10% of the previous week. A good option is to use one of the ready-made plans, for example, c25k, which I provide below. There are also good proven plans for beginners on Hal Higdon's website. Following one of these plans will allow you not to overestimate your strength and not do stupid things like “ran a half marathon after a month of training from scratch, then treated injuries for 3 months.”

Do I need to run every day?

No. If you are a beginner, then you simply will not have time to recover. In addition, it is difficult psychologically, which means that the chances of starting to skip workouts, and then completely abandon them, increase. Rest and recovery is no less important part of the process than running itself. Three times a week is enough for a beginner.

How to breathe while running?

There are a lot of theories and approaches, from “breathe only through the nose” to a given number of breaths for a certain number of steps. All this reminds me of that centipede that thought about how to move with its feet and completely entangled in them. Breathing is a natural function of the body, let it regulate it. Are you trying to control your heartbeat? It is enough to try to breathe deeply and evenly.

What is warm-up, cool-down and stretch?

A warm-up is done before a run, its task is to raise the pulse and warm up the muscles, preparing them for stress. It usually includes light jogging or fast walking and exercises that are well known to us from physical education lessons - all kinds of turns, tilts, swings, circular movements of the limbs.

The hitch is done after the main part of the run. An abrupt stop is harmful to both the heart and muscles, so at the end you need to lightly jog or walk in steps of 5-10 minutes.

Stretching is done after a run, its task is to speed up recovery and avoid muscle clogging.

Video with a warm-up option -, stretching -.

More about good habits for.

How to eat before and after a run?

Don't eat right before a run. For half an hour or an hour, you can have a snack with something light and carbohydrate, for example, a banana or toast with peanut butter. For 2-3 hours - complex carbohydrates, for example, porridge. It is undesirable to eat protein, fatty and heavy foods a few hours before a run.

Don't forget to drink water after your workout, and if it's hot, it doesn't hurt to take it with you as well.

After a run, you should not eat everything that is not nailed down, under the motto "compensate for the calories spent." The bad news: at entry-level loads, calorie consumption is very modest, unlike appetite. Example: 30 minutes of running at a speed of 9 km / h with a runner weighing 60 kg is only 270 kcal, well, a very modest piece of cake.

Jack Daniels "From 800 meters to marathon"
Pete Fitzinger "Road Running for Serious Runners"
Arthur Lydiard, Gilmort Garth "Running with Lydiard. Affordable Health Running Techniques from a Great Trainer of the 20th Century"
Mat Fitzgerald "Running the 80/20 Rule. Train Slower to Compete Faster"
Matt Fitzgerald "The Diet of Champions. The Five Nutrition Principles of Top Athletes"