How to start running. Running: Where to run? When to run? How much to run? Tips and secrets.
Mar 21, 2018
For jogging, it is preferable to choose a crowded place, remote from the roadway, having tracks( paths).Best if it's a stadium or a park( forest).And the one and the other option have their advantages: the stadium has a good coverage of the racetracks, which will facilitate your studies, and the atmosphere of the park will help you tune in to a positive mood, relieve stress, stress. You can run at home using the treadmill.
How to dress for jogging? Running clothes should be as comfortable as possible and match the time of the year. No synthetics - only natural fabrics( cotton, linen).Particular attention should be paid to sports shoes - it will depend not only on your comfort during running, but also on its effectiveness.
When to run? If you decide to run in the morning, preferably the time from 6.30 to 7.30 - during this time, the human body is well aware of muscle loads. However, the morning is not the only time when you can usefully run. In the daytime, this is best done from 11 to 12 hours, and in the evening - from 16 to 18.
The choice of running time can also be determined by the final goal of the runs. If you want to strengthen the nervous and cardiovascular system, give preference to the morning jogs. Strive to raise muscle tone - run in the afternoon. Want to lose weight - jogging in the evenings. However, such conventions are relative, most importantly - to choose the same time for daily runs, the most convenient for you. In this case, the body will get used to physical loads at a certain time and will be ready for them after several training sessions.
How to prepare for a run?
There is no special preparation for running. It is enough to disperse the blood by fast walking, several times to breathe in deeply with your nose and exhale with your mouth, make several movements with your hands and feet, pull your back. That's it - the body is ready to run.
How to run? Run straight, without leaning forward, not bouncing and making unnecessary movements. Do not tilt your head or lower it - look straight ahead. Gently and without blows on the heels put your feet. Put your foot on the ground, as soon as possible, tear it off the surface. Hands bend at the elbows at an angle of 90 degrees. Breathe through your nose. Do not talk while running( by phone or with a partner for training) and generally try not to be distracted, focusing on jogging.
How much to run? Start with short runs - without requiring special physical effort and preliminary training, they will have a positive effect on muscles, musculoskeletal system, cardiovascular and nervous systems, on the condition of the body as a whole. Beginners are 15-20 minutes a day, and those who have been running for a week or two can increase the load and run for an hour. Running is good alternating with walking - this load is more effective for losing weight, and for the heart muscle.
How often should I run? At least 2 times a week to start, gradually the number of runs can be increased and subsequently make them daily. Limitations in running( 1-2 times a week, running at a slow pace, frequent alternation of running with walking, the latter should be longer in time) should be for the elderly, children, as well as people who for some reason are undesirablefrequent physical activity. Who is contraindicated in running? There is a category of people who are not at all contraindicated in jogging: people with respiratory system diseases( bronchial asthma), varicose veins, flat feet, progressive loss of vision, spine trauma, kidney stones, problems with the endocrine system. Ideally, before you start running, you need to consult a doctor and choose the optimal type of exercise for yourself.
How fast to run? Begin running at a slow pace, gradually increasing it. Speed select individually. Running should not bring discomfort, nowhere should "snatch", prick or hurt. Do not run through strength, overcoming pain and shortness of breath. If you feel tired or unpleasant, slow down and start breathing through your mouth.
How to check the load efficiency during running? Measure the pulse before and after running. If after running it became more often by 50% - the load is sufficient.
What to do after jogging ?Do not stop until the pulse recovers, do a few exercises or just walk around. Drink a glass of still water at room temperature to restore the water balance in the body. After jogging, it is also good to take a shower - and not only for hygienic purposes. Water procedures will strengthen the nervous and cardiovascular systems, raise the tone of the body, improve mood.
Systematic jogging will have a beneficial effect on the general condition of the body, raise the mood, help in the fight against excess weight, strengthen the immune system, improve blood circulation. This is also a great way of self-improvement and education of will power. Successful jogging!
One of the most common sports we resort to to lose weight, strengthen muscles or simply improve the overall condition of the body is running. Few of us did not light up the idea of jogging in the morning, especially with the arrival of spring, when the warm sun seemed to call for a run through the shady paths of the park or city stadium. How to start running, if you have never done this before, or has it been a long time since the last training? We will try to answer the most common questions of those who want to start running.
Where to run?