How to start running for a beginner. Motivation, plan and running technique for beginners. How to start running in the morning - the main thing is time, not distance. How to run: stretching before and after a run

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 morning runs - they give me energy for the whole day and a pleasant feeling of accomplishment. It is also beautiful and deserted - both in the city and in nature.

How to find time to run - a few ideas that might be helpful.

Where to run?

Where it is comfortable and easiest in terms of logistics. Park, forest, stadium, streets, treadmill in a sports club or at home - all options have their pros and cons. You need to try and choose individually according to your conditions. I started on a treadmill in a sports club - because it was a cold season, and the idea of ​​​​going outside to run in the winter was not even considered at that time. Moved outdoors in the spring. A good option for beginners is the stadium, where there is good coverage and there is no need to control the environment like on the street or in the park. You can combine: for example, do training on weekdays at the stadium or track, and on the weekend get out to explore new routes.

What shoes do you need?

More often than not, we just reach into the closet and pull out some old non-running shoes. I did exactly that, too, starting to use well-worn sneakers. A couple of weeks later, while jogging, she felt a sharp pain in her knee, the training had to be stopped, and for another 2 days it was painful to walk. Having guessed to study the sole of the shoe, I found that it wore out unevenly - the heel of one sneaker fell inward.

Buy normal running shoes. It is unlikely that you will be able to immediately choose the most suitable model without delving into the concepts of pronation and structural features of the foot, but for short distances in the absence of strongly pronounced deviations, this is not critical.

If you have a normal weight, you should not choose models with the steepest cushioning and a powerful heel: in light sneakers with a thin sole, it is easier to immediately set the correct technique and gradually strengthen the feet. I also made this mistake - then I had to devote 4 months to targeted retraining.

The size of running shoes should not be close, but with a small margin, the toes should feel free, otherwise there is a great chance to get acquainted with black nails.

How to run correctly?

Usually beginners are advised to just run as they run. I do not quite agree with this, tk. relearning later, having already developed established movement habits, is more difficult and longer than trying to do it right, starting from scratch. On the other hand, there is no point in trying to deeply study the topic without even starting to try.

I would try to keep track of the following points:

• Do NOT plop down on your heel by stretching your leg forward. It is a traumatic technique and the most common cause of knee pain in runners. Barefoot or in shoes without a powerful shock-absorbing heel, you can’t run like that, because it hurts.
• landing gently on the wide front of the foot under the center of gravity, and not in front of it. Then the whole foot lands softly and a light touch of the heel occurs.

• running should be quiet and easy, no loud stomping and flopping. It is useful to imagine yourself as a gazelle or a predator
• shoulders are relaxed and lowered, the posture is even, the press is slightly tense
• the hands are relaxed, there is a right angle at the elbow, when moving the arms do not cross the center line (middle of the chest)
• move your feet more often, take short steps, do not jump up and down
• look forward, not down.

In this article, we will talk about how to start running correctly. The material will be useful for beginners, as well as for those who have not got on the treadmill for a long time, although they once ran 10 or even 20 km.

Many people view running as a safe exercise. At least at those speeds that are far from professional. However, even with a relatively slow run, with the wrong approach, you can get microtrauma and even damage your knees.

How to start running correctly: choosing running shoes

Of course, running starts with running shoes. A runner's shoes have a big impact on reducing running injuries. It is strictly contraindicated to use sneakers with thin soles for running. The impact of running is on the knees, which are especially unprepared at the start of running training.

Choose a shock absorbing sole. The faster you run, the more cushioning you need, the higher the sole should be. But, of course, it should not be an ala platform that lowers stability. The sole should be high enough, but stable - the foot should not roll or roll to the side. At the same time, the right running shoe sole should be flexible and cushioning enough - not too tight. Flexibility is easy to check - the sole can be easily bent in the hands.

Many well-known sports brands are constantly improving their running shoes, applying new technologies. Reebok, Adidas, Nike, and others have succeeded in this progress. You can also take a closer look at Sketchers (the go run and go ride lines).

When choosing the right running shoes, you should remember that the shoes should be sized, comfortable and fit well on the foot. The heel should not hang out. Shoes should fit the foot, but at the same time, not tighten anywhere. The lacing should not press on the instep, and there should be a little more space in the toe in front of the big toe.

And one more trick. If you run in the park, choose unpaved trails: the ground will increase the cushioning when you run.

How to Start Running Properly: Avoid High Starts

The first feeling of running is some inspiration and an urge to run faster. Perhaps this mechanism was determined by nature - after all, running for a person is such a natural occupation that came from the time of the corral of prey on two legs. Or maybe it's just caused by looking at other, more athletic people? We look at how fast they run and think: if they can, then I will run as well and even better. But it wasn't there. An untrained organism already at the first 500 meters begins to oppose our sprint desire, giving rise to unbearable pain in the side. Feelings are not only unpleasant, but disgusting to the pain in the eyes. After that, it is easy to lose all the desire to run for a long time.

To start running correctly, you need to understand one thing. The maximum problematic running is characteristic of beginners, but in order to move to another level, you need to organize the progressive adaptation of the body to running. Before running, walk at an accelerated pace for 5-10 minutes. Take an easy jogging start. Don't increase your speed until you've run at least 10 minutes at that pace. Remember: after each week of running, increase the distance by no more than 10% of the previous one.

How to start running correctly: running distances

The choice of running distance is another task that is often solved incorrectly: based on the greed for achievement (for "boasting" or just pride), and not at all on the basis of patience for learning an unprepared organism. It is noteworthy that not only beginners, but also experienced runners in the past, are subject to this error. Once they ran 10, 20 or 30 km, but they took a noticeable break. In pursuit of the past result, the old men try to start running from 5 or even 10 km. As a result, injuries often occur already at 2-3 workouts. Severe pain in the knee and adjacent tissues is a typical problem associated with fast starting oldies. This is inflammation of the anterior cruciate ligament (tendinitis), and inflammation of the periosteum.

How right. When starting running training, you need to start with a distance of 2-3 km and gradually increase it. Even if you are an experienced runner in the past, do not start long distances. Feel like a running beginner again. You may have to restrain yourself for a month and run very short distances, but you will catch up with your standard mileage without injury and stress.

How to start running correctly: do not run on your heel!

A common rookie mistake is heel running. It may seem that such a run, with wide steps and lowering the foot to the heel, is the most natural, but this is not so. How to properly lower your leg when running: you need to land on the front of the foot (the base of the toes), keeping the leg slightly bent at the knee. Then the heel drops, and you stand on the entire surface of the foot, loading it with body weight. This provides good cushioning and proper running.

The best way to set up the correct running technique is to take an instructor for at least one lesson. He will follow your mistakes from the outside and correct the technique.

If for some reason you can't hire a personal trainer, running barefoot will help you get your foot down properly when you run. Run some distance barefoot, trying to remember the position of the legs and the behavior of the body. You will be surprised how much the naturalness of barefoot running technique differs from the technique that seemed so natural when running in sneakers!

How to start running correctly: proper nutrition

Starting to run, you should follow a certain order of nutrition immediately before training. Eating should be 2 hours before the start of the run. Otherwise, the heated liver will meet the stomach in five minutes, and you will feel a sharp pain in your side. You can drink while running in small sips with an interval of about 10-15 minutes for 2-3 sips.

How to start running correctly and not stop

Running should be fun. When you set a goal to "run 10/20 kilometers", "run a marathon", there is a high probability that when you achieve your goal, you will stop running. In addition, when such a goal is achieved, there are frequent cases of violence against oneself, a disproportionate increase in the distance or speed of running. All this is deposited in your perception of running as exhausting work. In fact, running should bring - let's not be afraid of this word - a buzz. After all, jogging provokes the production of hormones of happiness. If you understand and embrace the philosophy of running in this vein, you will begin to run regularly, getting a rare and healthy pleasure. The benefits of running can be seen in the pictures.

Be happy and run with pleasure!

This beginner running plan will teach you how to run in 4 weeks from 0 to 30 minutes continuously.
Who can use this program?
This plan is suitable for beginners, in good shape and exercising before(for example, cycling, rowing, etc.), but beginners in running. In other words, if you are able to walk quickly for half an hour several times a week, then this program will suit you. If you can't, then start with it is simpler and suitable for most beginners.

If you are already running, you can start this program from later and advanced stages. However, if you can run once a week for 10 minutes without a break, then it is much easier than doing the same 4 times a week. Therefore, be objective. Although this program lasts only 4 weeks, it does not mean anything, because you have to run all your life.

Your goal is to advance in small, gradual steps, not huge leaps. What works is not what you learned and abandoned the next day. Running is not something that can be learned and the next day you can already run. Progress is gradual. The body must adapt to the maximum impact of running. It doesn't happen instantly. With every run, joints, muscles, tendons, ligaments and bones become stronger and stronger. You slowly change and improve your running style, making it more efficient and rhythmic. And you really start to enjoy running.

Running intensity

During the running phases, you need to run at a moderate intensity, which corresponds to about 70% of your maximum heart rate. In addition, you must be able to pass the Conversation Test. The conversation test is when running with a partner you can speak in full sentences. However, if you can only hum one word, then you are running too fast. On the other hand, you shouldn't be able to have a long conversation and give paragraph-length answers.

Running and recovery

How to start running from scratch. Running plan for beginners.

This 4-week Walk/Run plan consists of 4 workouts (days) per week. If you plan to run only 3 times a week, then move the fourth to the next week. If you move on to the next week but feel you are unable to meet the new level, then stay at the same level until you are ready. Do not worry about it. Listen to your body and progress at your own pace. Some will repeat workouts early on and then quickly go through the rest without too much trouble, while others may find the fourth week more difficult, and still others will not have any problems at all. All people are different.

How often should I run in this running program? In the table below, workouts are listed as days, but as mentioned earlier, this does not mean that day 1 is Monday, day 2 is Tuesday, and so on. Just stick to this sequence and include rest days between these four days. For example, you can run like this: Mon, Wed, Fri, Sat. You can run every other day, in which case the program will stretch for more than 4 weeks. If you work 2 by 2, run 2 by 2 on your free days. In short, the more evenly distributed workouts throughout the week, the better. But at least three times a week, otherwise there will be no sense. Rest days are very important.

Don't forget to spend stretching before and after training. Also, check with your doctor before starting a new exercise program, especially if you have health concerns.

WEEK 1

WEEK 2

WEEK 3

One of the most common sports that we resort to to lose weight, strengthen muscles or simply improve the general condition of the body is running. Few of us haven't been inspired by the idea of ​​jogging in the morning, especially with the advent of spring, when the warm sun seems to be calling for a jog along the shady paths of a park or a city stadium. What is the right way to start running if you have never done it before or a lot of time has passed since the last workout? We will try to answer the most common questions of those who want to start running.

Where to run?
For running, it is preferable to choose a place that is not crowded, remote from the roadway, with paths (paths). It is best if it is a stadium or a park (forest). Both options have their advantages: the stadium has a good surface of running tracks, which will facilitate your activities, and the atmosphere of the park will help you to tune in to a positive mood, relieve tension and stress. You can also run at home using a treadmill.

How to dress for a run? Running clothes should be as comfortable as possible and appropriate for the season. No synthetics - only natural fabrics (cotton, linen). Particular attention should be paid to sports shoes - not only your comfort while running, but also its effectiveness will depend on it.

When to run? If you decide to run in the morning, the time from 6.30 to 7.30 is preferable - during this period of time the human body perceives muscle loads well. However, the morning is not the only time when you can usefully jogging. During the day, this is best done from 11 am to 12 pm, and in the evening - from 4 pm to 6 pm.

The choice of time for running can also be determined by the ultimate goal of jogging. If you want to strengthen the nervous and cardiovascular system, give preference to morning jogging. Strive to increase muscle tone - run during the day. If you want to lose weight, go jogging in the evenings. However, such conventions are relative, the most important thing is to choose the same time for daily runs, the most convenient for you. In this case, the body will get used to physical activity at a certain time and will be ready for them after a few workouts.

How to prepare for running?
You don't need any special preparation for running. It is enough to disperse the blood by fast walking, inhale deeply through the nose and exhale through the mouth several times, make several swing movements with the arms and legs, and stretch the back. That's all - the body is ready to run.
How to run correctly? Run straight without leaning forward, jumping up or making unnecessary movements. Do not throw your head back and do not lower it down - look straight ahead. Place your feet gently and without hitting your heels. With your foot on the ground, lift it off the surface as soon as possible. Bend your arms at the elbows at a 90 degree angle. Breathe through your nose. Don't talk while you run (on the phone or with a training partner) and generally try not to get distracted by focusing on your run.

How much to run? Start with short runs - without requiring special physical effort and preliminary preparation, they will have a positive effect on the muscles, the musculoskeletal system, the cardiovascular and nervous systems, and on the state of the body as a whole. For beginners, 15-20 minutes a day is enough, and those who have been running for one or two weeks can increase the load and run for an hour. It is good to alternate running with walking - such a load is more effective both for weight loss and for the heart muscle.

How often do you run? At least 2 times a week for a start, gradually the number of runs can be increased and subsequently performed daily. Restrictions in running (1-2 times a week, running at a slow pace, frequent alternation of running with walking, and the latter should be longer in time) should be for the elderly, children, as well as people who for some reason are undesirable frequent physical activity.

Who is not suitable for running? There is a category of people who are completely contraindicated in jogging - these are people suffering from diseases of the respiratory system (bronchial asthma), varicose veins, flat feet, progressive loss of vision, spinal injuries, kidney stones, problems with the endocrine system. Ideally, before you start running, you need to consult with your doctor and choose the type of physical activity that is best for you.

How fast to run? You need to start running at a slow pace, gradually increasing it. Choose the speed individually. Running should not bring discomfort, nowhere should it “grab”, prick or hurt. Do not run through force, overcoming pain and shortness of breath. If you feel tired or uncomfortable, slow down and start breathing through your mouth.

How to check the effectiveness of the load while running? Take your heart rate before and after your run. If after running it became more frequent by 50%, the load is sufficient.

What to do after a run? Do not stop until the pulse is restored, do some exercises or just walk around. Drink a glass of non-carbonated water at room temperature to restore the water balance in the body. It’s also good to take a shower after a run – and not just for hygienic purposes. Water procedures will strengthen the nervous and cardiovascular systems, raise the tone of the body, improve mood.

Regular jogging will have a beneficial effect on the general condition of the body, cheer you up, help in the fight against excess weight, strengthen the immune system, and improve blood circulation. It is also a great way to improve yourself and build willpower. Good luck with your runs!

Under the pressure of your own ego, rushing out, and being unable to contain the athlete inside you, you still decided to start running. We strongly support this decision! But with one caveat: only if the doctor examined you, approved this idea and issued a certificate on which something is written.

So, if you answered yes to the question “how to start running”, then you probably already know about the benefits of this activity. If not, we'll be happy to tell you.

In ancient times, to earn a piece of food, people did not sit for 8 hours in offices. They ran, jumped, threw spears, moved to get food. Modern man does not care much for such trifles. But you have to bathe on really serious issues, for example, how to start running for weight loss ...

Reasons to start running

When you run, large muscle groups work - back, abs, legs.

If sitting on your ass 15 hours a day is about you, then running, seasoned with a pinch of other physical exercises, will save you from the negative consequences of such a lifestyle.

Running, you prolong the shelf life of your porn-motor system, and musculoskeletal too.

Start running in the morning and your nervous, cardiovascular and immune systems will bless you!

Start running in the evenings, and your son, left alone at home with his girlfriend, will bless you!

Breathing, stamina, physical tone not at its best? How to start running correctly - read, and you are not offended!

An excellent mood is ensured by the release of the hormone of joy - Endorphin.

Improves blood circulation in the pelvic area, which will positively affect the "communication" with the opposite sex. Here are some more for men.

And, of course, what we are all here for is weight loss. Running is great for this.

How to start running as a beginner. Step-by-step instruction.

Now you are motivated and mentally ready for the first race. Starting from scratch is easy:

1. Decide on the place and time where you will run.

It is better, of course, to train outdoors, for example, in the nearest forest. On unpaved paths, the joints experience less stress than on asphalt. But it's better to run on the pavement than to sit at home and gnaw chips.

As a rule, it is better to run in the morning than in the evening: the body is not yet tired, sunlight, cheerfulness for the whole day - all this speaks in favor of morning sports. But it's better to run in the evening than... well, you know.

2. Equipment.

Having decided on the place, you can buy sports equipment. This is a windbreaker, sweatpants and shoes. If you are going to run in the cold season, then we also take thermal underwear. Running, you benefit!

Shoes for running on asphalt are different from shoes for dirt. You also need to take into account your weight, the shape of the foot, the cushioning of the sole. It's not for you to drive suckers around the district in shoes under sportswear!

Surely, in your city there is a large sports store where you can find everything you need at once. He also has a grocery hypermarket, where you used to buy alcohol, buns and dumplings for two days in advance.

3. Body and muscles.

If your general physical fitness is not very good, you can first prepare a little for the loads of running - strengthen your muscles, work on coordination of movements.

Start with calf jumps, squats, calf work on steps. All kinds of lunges, tilts, push-ups are also perfect. Advanced level - skipping rope. It coordinates movements and at the same time teaches you how to land correctly.

4. Preparation for the first race.

To run without unnecessary discomfort, colic in the side and other things, make sure that you ate about 2 hours ago, and warmed up well - stretched.

Remember the exercises that your classmates warmed up at the gym while you were sitting on the bench with the release. They are what we need to warm up.

And a little theory, which is very important to know:

Do not land on your heel with all your weight! Her touch on the ground should be light and fleeting.

Do not slouch, straighten your shoulders, so your lungs can hold more air, it will be easier to breathe.

Bend your arms and work your elbows more.

Inhale through the nose, exhale through the mouth. Breathing is even, smooth, as are your movements.

5. Run? Went!

At first, you will walk about as long as you run, if not more. It's okay if you run for 2 minutes (or even 30 seconds) and then rest for 2 minutes while walking at a brisk pace.

Gradually increase your running time, and decrease the rest time according to your own feelings, as well as the number of repetitions.

As you can see, it's not that hard to start running. And then admire your reflection in the mirror will be quite simple! Here's what will be even easier for you to do while running:

1. , and it doesn’t matter whether on with, or in reality. But in any case, knowledge of the hidden ones will not interfere.
2. Stop wondering."