But here, right away, it's worth noting that not everyone can run a race. Since in connection with the increased work of the lungs in the course of running, people with various diseases connected directly with this body can not deal with it. The same can be said about people who suffer from diseases related to the work of the heart muscle, which suffered some operations with flat feet, varicose veins, and joint diseases. So, having decided to start running, it is best to consult the doctor first.
In addition to all this, the great advantage of running as a sport is that it is one of the cheapest sports. The biggest expense in this case is the cost of good sneakers. It is more physiological to run barefoot, but in our time it is worthwhile to be realistic, since it is difficult to imagine a terrain on which you can fearlessly run barefoot.
For jogging, expensive gyms and gyms are not required, since the gym begins after you have left the door of the house.
During a run, you can stay with your thoughts one on one. Many run around with the player, listen to music.
During the run, endorphins are released, so running is an excellent remedy for depression.
Running quite fruitfully affects the immune system and the central nervous system.
Including running helps harden, if you make jogging in the fresh air.
Do not forget that running develops personal qualities, namely: dedication, self-control and willpower. People with physically trained self-esteem are much higher.
What do you need to start running?
So, in order to start running and keep your body and body in good physical shape you need:
First of all, you must have a desire.
Self-confidence, because it's not a matter of one week or a month to run and get a positive result, you have to run around the year.
Physical form. If the doctor told you that the load is contraindicated, then you should not take risks.
Sportswear. Necessarily necessary running shoes. It is good sports shoes with a soft sole that will protect your joints from shock loads, including that it will play the role of a good psychological stimulus.
You need to choose the place where you will run. Best if it's a stadium or a park. These places are the best way, because there are no cars. There are special tracks that you can run in both winter and summer, as they are cleaned. In addition, the park is nature, also mostly there are ups and downs, which, in turn, can diversify training. Of course, you can run around the house, but you will agree, the pleasure from this will be much less.
Choose the route by which you will run, pass and study it to make sure that there is no danger for you there.
And without fail it is necessary to make a schedule of runs. Decide for yourself on what days you will run: it will be daily( in the morning or in the evening), or only two or three times a week.
Beginners should prefer a daily morning run. As for the jogs themselves, they should be held at an average pace and last from 1 to 20 minutes, everything depends on your physical fitness. For example, if your preparation is completely nonexistent, then in this case, you should start with a run at home on the spot from one minute, and try every week to increase the time by 1 minute. Thus, in a couple of months it will be possible to move to the park.
But what directly concerns already prepared runners, they can train two or three times a week and run at speed, ie run at a fast pace not more than 12 minutes, or for endurance, namely, run at a slow pace, from 20 minutesup to several hours. Experts recommend alternating workouts for speed and endurance.
How to run in the street?
The main rule in this case is that it is necessary to gradually increase the load. You can start with walking, while gradually increasing the speed of walking. After that, you can go for small runs that need to be alternated with walking. And only after your body gets used to the loads, you can already use running in its pure form. Since for an untrained person a lot of physical activity is very harmful, this also applies to running.
Running directly should take at least half an hour a day. The best time for running is morning, as it is then that the air is not yet saturated with dust, exhaust gases and other delights of city life. Runs must be made no less than 2 times a week. In the event that you do not have any contraindications to running, then the duration of the runs and their frequency directly with time should be increased, while not falling into extremes. If it happens that after your run, your condition worsens, then you need to reduce the load, or stop running. In any case, the feelings of jogging, both moral and physical, should be positive, only in this case you will achieve a positive result.
You should not lose sight of the fact that when you run, you must observe the right posture. Despite the fact that each person has individual physique features, the right posture for everyone is different, but there are some general recommendations on how to run properly. So, do not bend forward much, lower your head. Do not throw your head back, or raise your chin high. The head should be held in such a way that would look at 10-15 steps ahead of yourself. Hands in turn should be bent at elbows at an angle of 90 degrees. Hands are not to be compressed into fists, since all movements must be natural and in no case strained. You will notice how after several training sessions, your body will feel how comfortable it is for him and will automatically take this position.
As for the jogging shoes, it should be comfortable, with a thick sole, but not too heavy. Jogging is desirable in places relatively deserted. Since not all runners like to be noticed, as well as an excessive number of passers-by simply will interfere with the movement.
Before running
It is worth noting that before you start running, you need to perform a warm-up, it's necessary directly to warm up the body and disperse blood. For this, it will be enough to walk around with a quick step, so that your pulse will beat faster. Next, you need to take a few deep breaths with your nose and exhale through your mouth. Perform hand movements with arms and legs, as well as rotational movements of the body.
It would not be bad if you pull the heated muscles, especially the muscles of the back and legs.
In brief about running
For those who are just starting to run, do not overdo it, it's better more often, but less.
The heaviest will be the first 200 meters, then everything will pass.
If you start from scratch, the real pleasure will manifest itself in a few years.
For beginners, the limiting factor first will be muscle strength, then the legs will be trained and the limiter becomes breathing. But over time, training, these factors are synchronized.
Before jogging, you can warm up, or you can not warm up.
After jogging, especially if it was long, if you decided to do stretching, then it should be done fairly neatly. Since heated muscles often seem supple and can be overdone.
Do not eat until running for at least two hours.
You can not lose weight from running unless you limit yourself to eating. After jogging, you can eat a little protein, a maximum of 200 calories, and do it an hour after jogging.
The technique of running is very important, since knees can suffer.
Useful advices
Starting a race is not at a high pace, gradually increasing it.
Make fewer unnecessary movements, as quite often during a run, excess traffic is committed. It is worth noting that extra steps lead to an overload of the body. But the slight inclination of the body forward shifts the center of gravity, and this in turn helps to avoid unnecessary movements.
Feet should be placed gently, without sharp impacts on the heels, as joints may suffer.
To run it is necessary directly, thus, not bouncing up and down.
Including should be as less adhesion to the ground. Running is not a walk. Putting your foot on the ground, it should be torn as soon as possible from the ground.
Running is necessary systematically, otherwise there will be no benefit.
During the run, you should breathe through your nose. In the case when the runner starts to breathe through the mouth, it means that the body is overloaded - there is not enough oxygen.
After the marked route or distance is covered, do not stop. Wait until the pulse returns.
In order to restore the water balance in the body after running it is recommended to drink a mug, or more, water at room temperature.
It can also happen that during the run the shin will begin to break. It is worth noting that after a jog, especially if it was good, on the second and third days the muscles may begin to ache. This happens immediately because almost all the muscles of the human body are involved during the run, and this pain speaks of an untrained body. The ache of the lower leg, in turn, indicates the weakness of the gastrocnemius muscles. The pain in the muscles is due to the fact that lactic acid is released from them. Since time all this will pass.
How do I run on a treadmill?
Of course, it also happens that not everyone can run in the park or in the stadium. The correct solution in this case is the acquisition of a treadmill, which in turn is a simulator that is directly installed at home and you can run on it without leaving the apartment.
There are two types of simulators:
Electric. In this case, the treadmill itself moves, if to be more precise, then the motor drives it. In this case, the simulator has many additional functions, for example, changing the angle of inclination, simulating different surfaces, automatic speed control, counting the number of steps, distance traveled, etc.
Mechanical. In such a simulator, the treadmill is driven by the force of the running legs. This, of course, is not the most convenient option, but it is the cheapest.
When running on the simulator, it should be borne in mind that, as with running on the street, the load should be increased gradually. At the moment when you turn on the track, the legs should stand on opposite sides of the tape, it is necessary to become on the tape when you make sure that the track moves with the minimum necessary speed.
At the first stage, unusual sensations can arise, related directly to the fact that the legs are in motion, but the situation around does not change, but you quickly get used to it. In extreme cases, you can use safety levers, but do not abuse them, because the body in any case should have the right posture, and all movements should be natural. While running on the treadmill, you should look forward while doing this, do not be distracted, because you can get off the step. It is not recommended to run barefoot on the treadmill, shoes, as well as during running on the street should be as comfortable as possible.
Do not forget that the movement, and actually running, is a natural state for a person. Therefore, running is useful, both for physical and psychological health. But it is very important, always observe the measure, and then you will soon begin to feel good. And the benefit in turn will only be with constant training, and do not forget that the load should be increased gradually.
