Jogging classes. How to start running correctly for beginners: lessons and running programs. Making a running schedule for beginners

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

To start running, a beginner needs practically nothing, no special equipment, no space. The most important thing is a person’s desire.

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

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

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

Set a real goal and intermediate goals

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

Decide on your goals, mark 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 running is considered correct, since there are several techniques and types of running.

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

Choose the motivation that influences you

Motivation is our engine towards a goal, filling us with strength and confidence, forcing us to go further. Proper motivation helps you cope with any stress. Motivation can be positive and negative.

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

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

Negative - lies in fear and the desire to avoid trouble. Negative goals may include, for example, the following desires:

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

Train yourself to walk a lot

It is important to know, Where should a beginner start running - definitely with walking.

1. The first week is a brisk walk of about 30 minutes. When walking, your back should be straight and your stomach should be pulled in.
2. Second week - 5-minute warm-up, then light jogging.
3. Another method is to break your workout into periods- running 4 minutes and walking 2 minutes.

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

What clothes do you need for running?

Where should a beginner start 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 shoes is comfort. It is better if it is loose, one size larger. You cannot run in damp shoes or sneakers or walking shoes, only special running ones. When buying, you need to try it on, jump and move around in it.

When purchasing shoes you must:

1.Know what surface you will be running on(dirt, highway, track).

• soil - the sole is dense and non-soft, equipped with a dense mesh;
• highway, track - thick sole with powerful shock absorption, with regular lacing and mesh on the upper part to prevent your feet from sweating.

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

3. In order for the sneakers to be lace-up, have an instep support and the insoles must be removed.

4. For activities in winter, 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 grams.

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

In cold weather, wear three layers of clothing. First, a T-shirt that collects sweat, then a layer that does not allow you to cool down (turtleneck) and the third that protects from wind and rain (jacket or windbreaker). Clothes should not restrict movement and be very warm.

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

Write out a running plan for 10 weeks. Sample running plan

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

Where a beginner should start running is with adaptation. The newcomer has poor physical fitness. This program will help the body gradually get used to the stress without causing harm.

You can’t immediately run at high speed; you need to start with an easy, calm run, gradually increasing the speed. If this program is not suitable, you should work on it to suit your body’s strengths and capabilities.

Learn to warm up before running

Warm-up is a necessary part of training. With its help, the body prepares for upcoming stress to avoid injury.

The advantages of warming up are that:

• the body is protected from malfunctions;
• due to light exercises, the blood is filled with adrenaline, which makes it easier to withstand stress;
• 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;
• warmed muscles are more elastic and mobile.

Warm-up:

1. Where should a beginner in running start - with exercises for the neck. Normal head turns, tilts and circular movements.
2. Shoulder and elbow joints - warming them up is very important when running. Rotation of arms and hands.
3. Body - all kinds of tilts and rotations.
4. Finally, warm up your legs and knees.

Warm-up should be 5-10 minutes, you cannot start it with stretching and drinking before it is not recommended.

Learn to breathe correctly

To benefit from running, you need to breathe correctly. This will improve your running efficiency and reduce the strain on your heart. Proper breathing when running should be deep, light and uniform, providing the blood with the necessary amount of oxygen.

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

Be careful! It is strictly forbidden to hold your breath while your muscles are tense. This will negatively affect the condition of the body.

More often people breathe through their nose, but during running the amount of oxygen the body needs 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, air should fill the lungs to 25-40% of their capacity.

Basic Rules:

1. If there is no shortness of breath while running while talking, 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 jogging long distances, breathing is even and slow, with deep inhalation and exhalation.
5. When running slowly, you need to inhale and exhale every 3 steps.

Basic breathing methods:

• 2 plus 1 - 2 short inhalations and 1 long exhalation;
• breathe in sequence: slow running - inhale and exhale for 3-4 steps, fast - for 1-2 steps;
• rhythmic breathing - add an extra step, then when running slowly, exhale by 5, and when running fast by 3;
• belly breathing - inhale to inflate the belly, exhale to lower it.

Experts warn that stopping abruptly after running is prohibited; this can negatively affect the functioning of the heart. Therefore, after a run, you need 5-10 minutes of recovery exercises.

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 and tendons. Light stretching for a few minutes is sufficient;
• correct posture, it is very important for running efficiency. Slight bending of the body forward with a straight back;
• leg movement- not too big steps. When running comfortably, your knees should be bent at an angle of 90 degrees;
• step frequency- it should be equal to 90 steps per minute with each leg;

• coordination of upper and lower body movements, they must work equally, then the load is distributed evenly;
• knees and elbows- if their bend is small, then the muscles have to work more. The more the arms and legs are bent, the easier the swings;
• stomach- must be retracted, 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 loads and increase 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 increase the load gradually. This ensures better results.

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

Add variety to your running routine

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 you note your successes daily;
• run to your favorite tune;
• change the running location, the route to the forest, etc.;
• read books that inspire running;

• find like-minded people, run in a group or organize 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 towards the goal, no matter how difficult it may be. The main thing is that training is fun, brings 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:

Many people sooner or later come to the decision to start running. Some people want to lose weight, others want to get rid of shortness of breath. And some people just want to keep themselves in good shape. Running for beginners is a whole science. You can't just run here. Any task, even something seemingly so simple, must be approached wisely. So where to start? Let's study the process in order.

Training clothes and shoes

Before you start running, you need to decide what to wear for your running training. It's time to buy sports equipment.

Shoes

For the warm season, you will need sneakers with medium-hard soles. Such a sole is needed so that you can run both on asphalt and along forest paths.

It is known that a hard surface and lack of shock absorption have a bad effect on the knee joints and ankles. Therefore, you need to solve this problem with the help of a sole. Too soft springy soles are not suitable in our case, as they will quickly wear out when running on the street. Sneakers should not be slippery. The main tasks of shoes are: shock absorption of the feet on the road and good grip.

Sneakers are definitely not suitable for running, as their soles are too thin. You can hit your feet on the asphalt.

If your shoes have laces, pay attention to what kind they are. We will only be interested in flat laces. They are by no means round - they come undone quickly, and you will have to stop every 500 meters to lace them up.

In winter, sneakers should be insulated. Many sports brands have such models in their assortment. You should pay attention to the comfort of your shoes so that nothing rubs you anywhere.

Starting running without the right shoes, wearing “what you have” is an illiterate approach that will quickly discourage you from training.

Tracksuit and jacket

When you run, no matter what your goal is, you will sweat. Accordingly, you need clothing that can wick moisture away from the body well. The greenhouse effect created in low-quality suits is undesirable, since the body will overheat, and you will have to forget about comfort.

You can take sweatpants and a sweater separately, and a jacket if necessary. You should wear a comfortable T-shirt underneath. Clothing should not restrict movement.

The jacket should be light so that you don't get too hot. It is advisable that the collar covers the throat. At low temperatures outside, this will save you from sore throats and colds.

In hot weather, you can wear shorts and a T-shirt while jogging. Today, sports stores are full of clothes for active pastime, so buying clothes for running is not a problem at all.

Hats

In winter and in the cold off-season, you should have a hat on your head. The fabric of the hat needs to be light and moisture wicking. Running in winter without a hat is a thankless task, as you can easily catch a cold and get more harm from training than good.

Special caps for skiing and running can be found in sports stores.

In winter, you will also need gloves; they must meet the same criteria as a hat.

There is a lot that can be said about running for beginners. Now we will give some tips on where to run, when, and how, in general, to run in different situations.

Place for jogging

It is better to start learning to run at a sports stadium, where special circular paths are allocated for this.

It is very convenient to run there, counting the laps you complete. At first, you can not focus on time, but simply analyze your results based on the number of laps completed. If you want to vary the distances, keep in mind that the inner circle is smaller than the outer one. If the stadium is not enough for you, run around the outer circle.

You can set yourself a goal, for example, to run 10 laps during a workout. And you can start with 1-2 laps at an average pace.

A running program for beginners at a stadium should take into account the time of year, the characteristics of the body and the climatic conditions of the region.

Jogging can be practiced in forests, park areas, quiet and peaceful places. If you are going to run around your area, this is acceptable, as long as there are not many cars on the roads in the morning. The air in the morning is not as dirty as in the afternoon or evening.

Some countries have special places for runners. Comfortable non-slip paths lead through green forests. There is fresh air and the sound of birds. This is all very impressive.

When to run and how many times a week

The most important thing in running is to listen to your body. Try running in the morning, afternoon, evening. Decide when you feel most comfortable. Naturally, the experiment must be accompanied by a serious desire to start running in principle. Things won't work through force.

It’s clear that running in the morning helps you wake up and gives you energy for the whole day. And in the evenings, oddly enough, on the contrary, it helps to fall asleep.

When choosing a time to run, follow these tips:

• You cannot run completely hungry and too full, that is, on a completely empty and on a full stomach.
• You should not drink a lot of water before running. It’s better to either take small sips as needed throughout the workout or drink after, but not in one gulp.
• Try not to run in rain or ice.
• It is also undesirable to run in severe frost. But if this is typical weather for your region, you have no choice - you have to run. Or you should prefer exercising on a treadmill in the gym.
• Postpone your workout if you are sick. Colds, malaise, fever. Any condition different from the norm is a contraindication.
• If you are hypertensive, measure your blood pressure before running. Do this after training as well. Then compare the results. This way you can determine the optimal jogging intensity for yourself. Large pressure surges should not be allowed.

You can run 3-6 times a week. Morning runs lasting 15–20 minutes can be done 6 times a week. If you exercise 3 times a week, extend your run to 30-40 minutes. Focus on these numbers if you want to run 4 or 5 times a week.

Five rules of running

For beginners, it is important to do everything correctly, then jogging will become not only a useful activity for you, but also a pleasure.

Proper running is systematic and measured. You can’t run a sprint or marathon for the first time. You need to approach everything gradually, thoughtfully. Next, we will give the basic rules on the basis of which you can create a competent running program for beginners.

Rule 1: The first workout is the shortest

When you first go out for a run, limit yourself to 10 minutes of jogging. First, walk briskly for 3-5 minutes, then start running. Your heart rate will increase significantly and your breathing will become faster. Perhaps shortness of breath will appear - you will gradually get rid of it.

If you find it difficult to run, reduce your speed to a minimum, but run. As long as you feel the strength, don’t start walking. Even if you run slower than you would walk, you still need to run. If you feel that your heart is jumping out and you are suffocating, it’s time to take a step. After you catch your breath, try to start running again.

Running for beginners should always be dosed.

After a critical load of “I don’t want to”, your body may fail. And if the muscles definitely hurt, even if the approach is correct, then there should be no other unpleasant sensations (pain, temperature, etc.).

Rule 2: breathing technique

For beginners, running can seem like a very grueling process. Most often this occurs due to improper breathing.

To start running, you need to learn breathing techniques. This will keep you from getting out of breath for longer and will also help you get into your workout routine more easily.

In short, you need to inhale and exhale equally in time and distribute them over 3-4 steps if we are talking about jogging. That is, we stretch the inhalation and exhalation into an equal number of steps. It’s too early for you to know about sprinting – the breathing technique there is a little different.

The main thing is to keep the rhythm. If you don't have enough oxygen, take 3-4 deep breaths. It should help.

You need to inhale through your nose and exhale through your mouth - remember this golden rule. If you breathe through your mouth, you will quickly realize that your throat is dry and you are short of air.

Rule 3: if you're tired, don't move.

If you are simply tired (feeling muscle fatigue, but breathing and heart rate are within normal limits) and take a step, consider that your results that day are no better than last time. You won't make progress that way. You need to work through fatigue, at least a little.

If you decide to take up running, be prepared for self-overcome. Especially if your goal is to lose weight. Since this will require long, regular runs.

Running classes for beginners should take place in comfortable conditions. But already during the first training sessions, force yourself to sweat for at least 30 seconds, that is, to run some distance through “I don’t want to.” When it comes to jogging, it won't hurt you. But, under no circumstances, do not speed up your first few runs if you have not run for a long time.

Rule 4: regular training

Fitness and running require stability, it is not recommended to skip classes. If you're committed to training, you need a running plan. It is necessary to compose. For example, you will run three times a week, every other day. Sunday will be a day off. Decide on the duration of your runs and indicate this in your plan. And follow your plan if your health allows. If you have a cold, stop jogging until your recovery date.

The goal of running for beginners is to achieve their desired goals. And it doesn’t matter what it is – weight loss, endurance or something else. But these goals will not be achieved quickly; it will take time and perseverance. So be patient.

Running is essentially the same exercise, only longer in duration. Therefore, starting running without first studying the technique means exposing your body to unjustified risk.

Here's a quick reminder:

1. The length of your step should be comfortable; you should not take huge steps. They should be slightly larger than when walking. If you are very tired, you can reduce your step length to a minimum, barely mince, but make movements similar to running.
2. Gently place the foot on the heel, transfer the weight to the toes and push off from the surface with the toe.
3. We don’t raise our knees high, we don’t overwhelm our heels.

Rule 5: No need to endure pain

If something hurts you (leg, stomach, heart - it doesn’t matter), the action plan is as follows - take a step, slow down gradually and stop. If the pain goes away, try continuing the workout. If not, you will have to complete the training for today and deal with the cause of the pain.

Running training should be fun. If you are experiencing too much discomfort, find a way to make it less.

Running for beginners does not require special training. Just start studying, be systematic and stable, and everything will work out for you!

If you haven't caught the running fever yet, but really want to start running and run your first half marathon, then this app is for you.

Bodymaster tested a free, convenient and effective utility for the smartphone, Start Running. Running for Beginners is a program that can be downloaded and installed for free on an Android smartphone in the Google Play store.

Running, like any other element of working to improve your body, requires a thoughtful and competent approach. If you just accelerate and run until you are completely exhausted, the result, alas, will be very disastrous. This application is perfectly designed for those who are interested in how to start running as a beginner: it accustoms you to a certain rhythm of running training, taking into account your training.

You can see what the running application that we launched on the Fly Power Plus XXL smartphone looks like in our video:

To prevent possible overload, before you start running, it is better to warm up your muscles and joints thoroughly. Depending on the distance and conditions of your run, you should choose a specific type of warm-up. You can read more about this in our article Warm-up before running.

Simple running rules for beginners

Even if you are caught in a frantic running fever, you should not immediately rush to 10 kilometers. This can cause serious injury to an unprepared body. It is better to start with a short distance of 2-3 kilometers and gradually increase the distance by 500 meters. Remember that it is better to run more than once a week with an intense strain.

We also do not recommend that beginners in running immediately go outside. If possible, start running indoors on a treadmill. And to effectively prepare yourself for the outdoor distance, use our running training plan, which you will find in the article Jogging.

In addition, watch our video in which international master of sports in athletics and FSSP CyclON coach Mikhail Kulkov talks about the basics of running for beginners:

How to use the application

The Beginner Running Utility includes simple programs depending on your goal. You choose one of 4 programs, each of which lasts 4 weeks:

• 20 minutes
• 30 minutes
• 40 minutes
• 60 minutes

For those who are deciding how to start running from scratch, it is better to choose a short 20-minute workout to start with, gradually increasing the time for jogging. You don’t need to enter any additional parameters - you just click the “Start” button and run. A digital timer and voice assistant guide you through your entire workout. At the same time, the application carefully alternates between running and walking, so that you maintain the correct rhythm and do not run out of steam ahead of time.

For example, a beginner running program consists of alternating a minute of walking with a minute of running. And for advanced athletes at levels 3 and 4, the proportion will look something like this: 5 minutes of walking and 40 minutes of running.

In the adjacent “Statistics” tab, you can track how much you ran and how many calories you burned. You can also track your progress on a graph, which shows continuous exercise and the entire process of running training.

If you run outside, don't forget to turn on the GPS sensor on your smartphone so the app can track your geodata. However, keep in mind that if you run in the gym, or, as in our case, on a treadmill, the utility will not be able to create your geoposition.

To motivate yourself to run, you need a goal. Running may seem boring at the start, especially if you are alone, your heart rate is off the charts, you're thirsty, and you haven't even run a kilometer. There are many free running clubs and groups in Russia. Agree that jogging in company is always more interesting. And in the group there will definitely be someone who sets an excellent running pace. And with the Running for Beginners app, you can go for a run either alone or with a friend.

To do this, go to your personal profile and select the option to add friends. By the way, this is the only function that requires an Internet connection. You can start training at any level offline.

Another nice thing about running apps is that you don't have to open the app every time to keep track of the timer. The utility also displays a countdown counter in the notification panel on the home screen.

Follow this plan and you'll be running long distances in no time.

If you follow the plan outlined in this article, you will soon be able to run for 30 minutes (about 3 km) at a slow, relaxed pace. This is a simple but progressive running program for beginners that starts with more walking than running and ends with more running than walking.

When you are able to run 3 km without stopping, you will most likely want to set a new goal for yourself. You may decide to continue running 3 km three or four times a week. Studies have shown that this is quite enough to lose excess weight or maintain existing weight and improve important health indicators, such as cholesterol and insulin levels, and blood pressure.

Important points to consider before starting the 8-week program:

1. If you are over 40 years old, not used to physical activity, or are more than 10 kg overweight, consult your doctor. Even if you have health problems, your doctor will probably recommend starting to run. But in any case, a consultation will not be superfluous.

1. Training schedule. You won't find free time unless you specifically set aside it. Write the schedule on your smartphone, computer, diary, on the front of the refrigerator, or anywhere else you will see it regularly.

1. Don't expect everything to go smoothly. Everyone has bad days, but they quickly pass and the next workout goes much better than the previous one. So stick to the program.

1. Take your time. In the world of fitness, jump starts lead to injury and disappointment. Be patient and move forward slowly. Your goal is to be able to run continuously for 30 minutes, not to set a record.

8 Week Beginner Running Program

WEEK 1

Tip: To fuel up before your workout, eat some fruit or an energy bar 2 hours before you lace up your shoes. An hour later, drink 250 ml of a sports drink, which will cover the water, sodium and potassium needed for a quality workout.

WEEK 2

Tip: Before each workout, walk for 2-3 minutes to warm up. After training, walk for 2-3 minutes to cool down. Don't stretch before running. Do this after a workout or in the evening while watching TV.

WEEK 3

Tip: Keep your arms comfortably at your sides as you run, aiming for maximum relaxation. Bend your elbows at a 90-degree angle and move them back and forth at waist level. Clench your fingers into a relaxed fist. Your arms should not move in front of your chest.

WEEK 4

Tip: In hot, sunny weather, apply sunscreen, wear sunglasses (to help your facial muscles relax), and a visor or cap to keep the sun off your face. Work more slowly in hot and humid weather, and take more walking breaks. If you can, run early in the morning or late in the evening.

WEEK 5

Tip: Sometimes skip your running workout and do other sports instead. Go for a 30-40 minute bike ride, use the elliptical machine, or join a weight loss group. The change of activity will refresh you and you will begin to develop new muscles.

WEEK 6

Tip: Running is a great way to keep your bones strong. In addition, you need to consume enough calcium: 1000 mg per day (1500 mg if you are over 50 years old). Drink one to two glasses of low-fat milk per day or a cup or two of low-fat yogurt or cottage cheese. Dark green leafy vegetables are another important source of calcium.

WEEK 7

Tip: Beginner runners often experience pain in the patella or knee joint. These pains go away quickly if you apply ice immediately after training. Place a bag of frozen vegetables on your shins and knees for 15 minutes. If pain persists, take a few days off before continuing with the program.

WEEK 8

Tip: To breathe clean air and maintain your health, try not to run on the side of a busy street or during rush hour. Find a place where there are few cars driving and where the exhaust fumes will be quickly blown away by the wind. It is better to run among green spaces: in parks, on bicycle paths, around ponds, and the like. As a new runner, you may make progress quickly, but you are unlikely to win the competition. Run for your health.

Based on materials from: http://www.runnersworld.com/getting-started/the-8-week-beginners-program

There are usually three reasons why people most often give up running: physical - difficult, psychological - difficult, physical-psychological - very difficult. The third option is when you are running, your side begins to hurt, your legs, everything in general, and very tempting thoughts immediately appear in your head to give up all this and go do something socially useful. You are also an integral part of society, right? And here the most important thing is not to leave the race. It is for this that you need to start correctly and follow not only those rules that relate to your physical condition and will help you avoid injury, but also those that support the right psychological attitude.

Walk a lot. So many

As it usually happens. You put on your sneakers and sportswear, go outside or on a treadmill and... start at high speed, as a result of which you run out of steam literally after 500 m, gasping for air and twisting from.

How it should be. Anyone can become a runner. Running is our innate ability, we just need to remember how to do it correctly. New York trainer Gordon Bakoulis advises starting slow and building up gradually, or even better, starting with walking! Just walk a lot. If you can’t do it on weekdays because of work, then do it at least on weekends.

Then you can start running at a very slow pace, alternating between running and walking. The pace should be such that you can talk throughout the entire run. As soon as you start to feel out of breath, slow down or start walking. The number of trainings is three times a week. Over time, you can increase them up to 4-5 times.

10 week running and walking plan:

1. 2 minutes running, 4 minutes walking.
2. 3 minutes running, 3 minutes walking.
3. 4 minutes running, 2 minutes walking.
4. 5 minutes running, 3 minutes walking.
5. 7 minutes running, 3 minutes walking.
6. 8 minutes running, 2 minutes walking.
7. 9 minutes running, 1 minute walking.
8. 13 minutes running, 2 minutes walking.
9. 14 minutes running, 1 minute walking.
10. Run all the time.

Start and end each run with a 5-minute walk. If you feel tired before finishing your workout as planned, you either went at a pace that was too fast, chose a workout that was too difficult, or ran for too long. Reconsider your plan and choose something easier. And don't worry, even if you move a little faster than just walking - you are already a runner.

Always warm up well before training

Makes training easier so you can run longer, reducing the risk of injury to a minimum.

Plus, warming up is about much more than just activating muscles and increasing blood flow. It also triggers our neuromuscular system, which is how the brain tells our muscles to contract and get ready to run. Our body begins to actively produce fat-burning enzymes, which, in turn, help our aerobic system work more efficiently. The synovial fluid heats up, which helps lubricate the joints.

During a cool-down, our body cools down and all our systems return to normal operation. An abrupt stop has a negative impact on the health of the cardiovascular system. To slow down this way, just walk for a couple of minutes after finishing your run. As for, if time is really short, you can do it at home before bed.

Unfortunately, not only beginners, but also those who gave themselves a second chance to become a runner after the first failure, ignore warm-up and cool-down, citing lack of time and not understanding how important it is for training in general and good health both during and and after running.

Alternate between different running surfaces

Many runners don’t even think about the fact that variety in running can be introduced not only by changing the pace, but also by changing the surface. Each surface brings something different, and our body adapts to it. For example, one week you can run. The second - along the asphalt sidewalks of your area. On the next one, you can try running on dirt paths in the park, which then change to beach sand. What you shouldn't run on is concrete, since even asphalt has at least a little spring. Concrete is absolutely hard and does not absorb foot impacts at all. Your feet will feel the full force of the impact on this running surface, which can lead to injury.

Watch your body position

The quality of your running depends not only on how fast you move your legs, but also on the work of all other parts of your body.

Head. The gaze should be directed forward. The chin should not be pressed to the chest or, on the contrary, extended forward.

Shoulders. Everything is very simple here: they must be relaxed. Many runners strain them, which causes physical fatigue and slows down their running pace. If you feel that your shoulders are tense, simply shake your hands and try to relax them. Remember this position and try to keep your shoulders relaxed until the end of the workout.

Hands. Your legs do what your hands tell them to do. Remember this and try to work with your arms so that your legs run nice and straight. This means that the arms should move like a swing - back and forth - with good amplitude. Do not press them to your body with your elbows or swing them from side to side. Elbows should form a 90-degree angle, hands slightly clenched into fists, fingers slightly touching palms.

Frame. It must be held straight, avoiding tilting forward or backward.

Hips. Must be carried forward and straight by the muscles. Do not throw them back or wiggle them from side to side.

Legs and feet. Your feet should spring as they push off the ground. Landing should be on the middle of the foot, not on the toe or heel. You need to push off with the part of your foot where the ball of your big toe is located. It's like you're rolling rather than hitting the ground with your heel. And don't take big steps! Ideally, the impact of your foot on the surface should occur directly under your body.

Move forward slowly but surely

The phrase “Go slowly” is perfect for running. If you want to learn how to run fast and for a long time, you should never rush. A classic mistake not only for beginners, but also for those who started running after a break, is to increase the pace or distance too quickly.

Remember the golden rule of ten percent: each week increase your distance or speed by 10% over the previous week.

For example, if in the first week your total training time was 90 minutes, then in the second week you can safely run 9 minutes longer. Only for 9 minutes, not 20 or 30!

The same applies to the distance: the first week - 12 km, the second week - 13.2 km.

Add variety

Every runner periodically loses inspiration and running becomes boring. What to do? Find different ways. The good news is that there are quite a few of these methods and everyone can choose the one that suits them specifically.

Music. Bored of running around just with your thoughts? Create a playlist of your favorite tracks and enjoy the music. The main thing is to remember that we unconsciously adjust our running pace to the rhythm of the music, so either watch yourself or choose special playlists for runners taking into account cadence (frequency). If you don't like the music, you can listen to your favorite podcasts or audiobooks.

A group of like-minded people. If you're bored of running alone, find friends who are willing to support your running endeavors or join a running club. Running will become more fun, and responsibility will appear. Now you are unlikely to be able to find 101 excuses why you should stay in a warm bed at six in the morning and not go for a run if your friends are already waiting for you on the street.

Running diary. This is an option for those who like keeping observation diaries and studying statistical data. Tracking your progress and learning about the processes and circumstances that influence your running performance can be a motivator. After all, now you don’t just run, but you can track your progress, study the factors that influence it, draw appropriate conclusions and make adjustments necessary to improve your results. This can be done with the help of entire social health networks.

Meditation. Another way to add variety to your runs is to include mindful meditation. You learn to listen to your body, understand your sensations and use all this for your own purposes, as well as pay attention to the world around you: sounds of nature, smells, landscapes. Helps a lot when running long distances.

Remember it's never too late to start running

Never think that it’s too late to start running at your age. Run ! No one is asking you to have the speed of a sprinter or the endurance of an ultramarathoner. This can be jogging, turning into walking. It doesn't matter what others think of you. Don't be afraid to look ridiculous compared to more experienced runners. The main thing is that it is non-traumatic, maintains your health and brings you pleasure. Everything else is secondary!