When and how to run. Complete guide: how to run properly. What clothes do you need for running

There is a great desire to have a slender, pumped-up body, and how difficult it can be to find the strength to change your life for the better. The diet does not bring results, the weight goes away, and the body remains unattractive. There remains a proven and reliable way to put the body in order - running.

About the same thing makes us all start running - an inner voice that is dissatisfied with the state of affairs. It occurs when, having risen to the third floor, you understand that already on the second floor there was shortness of breath and slight weakness in the legs. Or when a beefy guy or a slender girl passed by.

How to start running from scratch?

Going out into the streets of the city you can meet people running towards the meeting. There are an average of 5 runners per walk. And someone once told me that “running is out of fashion” - no matter how. Today the sport is gaining popularity and running is the most accessible and effective tool for modeling the dream body.

Armed with sneakers and sportswear according to the weather, you can safely start training. Everything seems to be simple, just ran. This is true. However, there are methods that a short time able to work wonders: the distance increases, the speed of running increases, the body becomes slender.

Running training program

Every self-respecting athlete should know what awaits him in training today. The topic becomes especially relevant for beginners who simply do not know what to do? The answer is simple - arm yourself with the following running training program and tips.

1 day	Run 30 seconds at a pace of 30% of top speed. Stop slowly. Take 3 deep breaths and exhale. Walk 30 seconds and repeat from the beginning. Repeat 5 times.
2 day	Run 30 seconds at a pace of 40% of your maximum. Follow the recommendations for restoring breathing. Repeat 6 times.
3 day	Increase the time to 45 seconds and run at a 30% pace. Regain your breath. The rest time remains 30 seconds. Repeat 5 times.
Day 4	Try to run 1 kilometer with the suggested option. Accelerate to 40% of your maximum pace for 15 seconds, then jog for 15 seconds. Accelerate again. During the passage of the distance, it is impossible to switch to walking.
Day 5	Gradually increase your distance while decreasing your jogging time. Don't let yourself go to walking. The tempo can be reduced up to 20%.

Tip 1. To avoid sore muscles after running, do a hitch.

Hitch - slow running after a long load on the legs.

You can cool down on the way home in jogging mode.

Tip 2. When you get home, take a contrast shower. Alternate hot and cool water for a minute for 5 seconds at each temperature. If not, then just take a shower.

Someone will say, but what about the warm-up? Running is a warm-up. Start with a slow run and gradually increase the pace until you feel that you have reached your optimal speed.

How to run correctly?

Nature has introduced into our genotype the ability to run almost from the cradle. However, you still need to learn how to run correctly.

Pay attention:

Proper breathing

Breathing plays a key role in achieving results. The ability of muscles to work effectively depends on the dosage of oxygen, which is delivered in the right amount at the right time through the blood.

The standard advice we were told back in school "inhale through the nose, exhale through the mouth" stops working when, after running part of the distance, there is a need to take short frequent breaths and exhalations. I want to take in as much air as possible. To everything colitis in the side.

A few tricks to get you started running successfully , avoiding unnecessary hassle.

Inhale through the nose, exhale through the mouth - is it the right technique? Actually yes. Ideally, if the breathing cycle occurs in this form.

There are several reasons for this.

Inhalation occurs under the difference between the atmospheric pressure of the external environment and the lungs. Thus, inhalation is a voluntary action. Exhalation is mandatory.
Inhalation is smooth and longer than exhalation. The nose is perfect for this task. Making a deep exhalation, the lungs empty by 3-4 liters of air and the oral cavity is able to skip such a volume within a second.

Runners who are not used to breathing properly can experience dizziness and yawning. Therefore, try to inhale through your nose and exhale through your mouth, but learn this gradually.

If colitis is on the right, the liver hurts; on the left, the spleen hurts.

The reasons why it can naturally stab in the side can be different. Usually associated with a load to which the organs did not have time to adapt.

The right equipment

The runner's outfit includes different sets of clothes, depending on the season and the temperature outside. Shoes remain unchanged - sneakers.

What should be the shoes? Light ~400 grams, easy to bend toe, springy heel.

Why sneakers?
A distinctive feature of sneakers from sneakers is their preparedness for the type of load. While items like lightness and a soft toe can have both, the heel of a sneaker has no springy effect. A small detail, but it plays an important role, because. with the constant use of sneakers as running shoes, the athlete “knocks down the heel”, which subsequently leads to pain in the knees. In addition, running in sneakers will be easier, because. a higher heel promotes propulsion.

Summer outfit usually has short view: T-shirt shorts.

Sneakers. Lightweight, soft toe, springy heel.

Socks. There is a lot of controversy about the length of socks. We are of the opinion that they should be short. And of course, allow the skin to breathe as much as possible.

Shorts. Should be above the knee, so as not to hamper the movement forward. Well fixed, for example, with a lace or a tight elastic band.

T-shirt. Should allow the skin to breathe. Should not hamper the movement of the hands, preferably fitted, with a short sleeve or without it at all (T-shirt).

Winter equipment should not allow air to directly penetrate the body. Standard set of equipment: socks, sneakers, sweatpants, olympic jacket (bike), gloves, hat.

Socks. Now it's not worth talking about the length. It is important that the socks are comfortable and do not cramp the foot in sneakers.

Sneakers. All the same light and comfortable. Some runners specifically purchase shoes with more studded soles for better traction on slippery surfaces.

Sports trousers. There are no special criteria. The only desirable moment is warm inner part. Knitted pants work well for this purpose.

Olympic. The collar should cover the throat as much as possible from oncoming cold air. The sleeve can be with an elastic band. The bike will be warmer. It is worth noting here that the choice lies in the comfort for everyone.

Gloves. A mandatory attribute that many beginners neglect to run. During the run, the hands are the least active, especially the outer side of the hand freezes. A lot of heat comes out through the hands.

A cap. The leader in retaining heat is a hat. More heat escapes through the head than through the hands. An alternative would be a headband or a biker hood - better than nothing.

In the event that spring comes out cold and late autumn warm, remember a simple rule: +15 and above - a short form of clothing, +14 and below - a long version of the equipment.

What if you don't feel like running today?

Quite natural behavior for people who decide to regularly go for a run. Runners remember not wanting to run before a tiring day or after a crazy day. Also affects muscle fatigue from the first workout.

What to do?

Run takes 1 hour

- 15 minutes preparation for training (putting on equipment, going to the running area)

- 15-30 minutes of running

- 15 minutes shower after training session.

The hardest thing is to go outside. As soon as you left the living quarters and headed to the place of training, the lesson took place. While running, try to complete the installation: breathe correctly, watch the movement of your arms, legs, torso, be careful.

Busting yourself once, the next one will be easier.

Bored to run

Many people hesitate to start running because they are bored. Let's make running fun!

How to run correctly is interested in all beginners who have decided to go to healthy lifestyle life. The undoubted benefit of running is that it provides us with the opportunity to end hypodynamia and put our body in order.

Before you start training, you need to arm yourself with elementary ideas about running technique, a reasonable dosage of physical activity, time and place of runs, and pre-run training methods. Otherwise, instead of the intended benefit, an unprepared person can harm his health.

How to get started running:

Beginners who have just started training should not start with running, but with leisurely walks along a pre-planned route. These walks should not be long: a quarter of an hour will be enough to raise the tone of the muscles and the cardiovascular system. You can start running only after several such walking workouts, not forgetting the need to alternate it with dynamic walking.
The duration and intensity of jogging can be increased only a couple of months after the start of classes. This should be done gradually: starting with 15 minutes, you can bring the duration of the run to 45-50 minutes. Simultaneously with the duration, the length of the distance should be increased, as well as the pace of the workout. The most optimal frequency training - at least three times in Week.
Of great importance is the relief of the area in which running training. Beginning athletes should be aware that the runner's route should include ascents, descents, and flat sections so that the load on all muscle groups is even. The fact is that the descents force the muscles and ligaments of the knees and shins to strain, and the ascents require increased work of the muscles of the ankles and feet. When compiling a running route, you must not forget about this.
Running on asphalt tracks can harm the feet, spine and knee arthrosis of inexperienced athletes, so running on unpaved paths and paths is best. The best place for jogging is the forest park zone.
If there is no such zone in your microdistrict and you have to run on asphalt, high-quality sports shoes with enhanced cushioning characteristics will come to the rescue. Good running shoes are not cheap, but you can’t save on the health of your feet.
In principle, it doesn’t matter what time it is better to run: you can engage in health jogging at any time of the day, if it does not cause inconvenience and brings pleasure.

Is it good to run in the morning

Those interested in how to properly run in the morning should take note that you cannot run on an empty stomach. Therefore, you need to get out of bed in such a way that the interval between jogging and breakfast is at least 30 minutes.

Immediately after waking up, you need to drink 200 ml of warm water and the same amount of liquid during breakfast: this will reduce blood viscosity, which is maximum in the morning.

Due to the intake of fluid, the blood will circulate better throughout the body, which will immediately affect the improvement of cardiovascular activity, as a result of which morning running will be more successful.

Attention!

Any run, especially in the morning, must begin with a pre-run warm-up, which should last at least a quarter of an hour.

A properly performed warm-up will make the muscles elastic and prepare them for the upcoming workout. physical activity, so in warm-up complex exercises with twists and torso, lunges and squats should be included. After each exercise, you need to take a few vigorous steps.

After returning from a workout, you need to drink a glass of non-carbonated mineral water or natural fruit juice, and then take a shower (you can start with warm, and end with a contrast), which will enhance the effectiveness of the run.
In favor of morning workouts is the fact that lovers of early runs can do without the invigorating effect of coffee, since running has an excellent stimulating effect on the central nervous system.

On the expediency of evening running

Few people know how to run in the evenings. Chronobiology argues that health effect from jogging will be much higher if they are carried out between sixteen and twenty o'clock in the evening.

They attribute this to the fact that, according to the daily rhythms of the human body, the body temperature during this period is optimal for physical activity.

In addition, the condition of the muscles during this period minimizes the possibility of any injury.

Evening workouts will be useful for those who need to relieve nervous tension that has arisen during the day, as well as for those who want their sleep to be strong and healthy.
Top tips for evening runs:

Evening runs should be short (no more than 30 minutes) and not too intense. Jogging is best, at a speed of 6-8 km / h.
You can't eat before a run. People who run after the end of the working day can drink a glass of kefir or eat some fruit.
It will be possible to have a full dinner not earlier than an hour after a run.
You can schedule a workout 40 minutes after dinner is over.

Lose weight with running

If you want to get a slim figure, then the following information is just about how to run properly to lose weight:

For weight loss, interval loads are most effective, in which the athlete alternates unhurried jogging with the fastest possible runs, as well as running and walking. It is this training tactic that allows you to burn fat.
The duration of jogging for weight loss should be at least forty minutes (only in this case the fat layer will begin to burn).
When is the best time to run for those who want to lose weight? Training aimed at losing weight is best done in the evenings, since it is at this time that the human body is most predisposed to burning fat reserves.
The stomach should be empty (food should be taken a couple of hours before jogging).
After training, you need to do breathing exercises.
Before you start training for weight loss, you need to consult a doctor. If there are contraindications, it is better to refuse such loads.

Basic information about the benefits of running:

Jogging is an excellent workout for all muscle groups, which in turn is a guarantee of joint health.
While running human body it is freed from substances harmful to it, which are excreted along with sweat.
Running loads perfectly train the organs of the cardiovascular system, which leads to improved blood circulation and blood supply to internal organs.
Running is an excellent antidepressant that promotes the production of endorphins (“hormone of happiness”).
Jogging, carried out during any time of the year, hardens the body and increases its resistance to colds, since the immune system also trains at the same time.
Regular training contributes to the formation of valuable personal qualities: willpower and discipline.

Source: http://VashSport.com/kak-pravilno-begat/

Running is the most affordable way to improve your health, get rid of depression and develop useful character traits - self-confidence, purposefulness and balance. Running prevents the development of serious diseases, strengthens muscles, improves blood circulation and metabolism. But if you do not follow certain rules, the body can only be harmed.

Don't overload yourself

One of the foundations correct running- gradual increase in load. Have you decided to seriously dedicate 3-4 hours a week to running training? So, there is no hurry for you. Intense workout on the first day does not bode well for your body. It is better to just walk along the chosen route for 15-20 minutes, look around.

If, after such a walk, breathing is even, no tingling is felt in the side or other organs, the next day you can lightly jog. If walking takes your breath away, continue to walk the distance for the next week until such a walk ceases to cause discomfort.

Also gradually increase the time of classes. Start with 15 minutes and add five minutes every week until you reach your optimal workout length. For recovery, a 40-50-minute workout several times a week is enough. If you want to lose weight, classes should last more than an hour.

Run on the ground

Choosing a place to practice is just as important. Ideal Conditions for jogging is a forest or park, with a clean and fresh air and dirt paths. But such conditions are not available to everyone.

Try to avoid hard asphalt surfaces that adversely affect the health of your spine and joints. Run in the stadium or around the house, but on the ground.

If this is not possible, choose suitable shoes with reinforced cushioning, which will soften the hardness of the asphalt and protect you from injury.

Warm-up value

Before jogging, be sure to do a little warm-up to warm up the muscles, protect them from sprains and prepare the body for a serious load.

Basically, the warm-up should consist of flexibility exercises. Include in it a variety of swings with arms and legs, lunges and half-squats, circular motions.

A well-executed warm-up is essential for a comfortable and productive run.

When is the best time to run?

One of the most FAQ beginner runners - when is it better to run, in the morning or in the evening. The answer to this question is quite simple - when it is more convenient for you. Someone has a period of biological activity in the morning, someone prefers to load their body in the evening, after work.

There are many arguments about the dangers and benefits of both morning and evening running, but these arguments are often based on conjecture and conjecture. So do it when you want to. It is only important to train at the same time and on certain days of the week.

Source: https://geekrunner.org/general/kak-pravilno-zaanimatsya-begom

How to start running

Running is growing in popularity. Now this activity is considered not only useful, but also interesting, fashionable. Many modern companies encourage their employees by promising certain bonuses for jogging.

But, despite the seeming simplicity, you need to start practicing with a certain knowledge base. Let's figure out how to start running correctly, how to avoid common mistakes and really make running healthy.

We will not tire you with complexes and daily routines: you will figure it out on your own. Let's focus on running.

How to start running correctly: typical beginner mistakes

You downloaded the application, bought the right form and running shoes, started from a short distance ... but on the second day you have a prick in your side, your legs do not obey, your head is splitting ... There is simply no strength to go to training. Conclusion - you made one or more mistakes. What did you do wrong:

They ran too fast. It is better to start jogging with a walk, moving to a slow run. This will give access to oxygen to all organs and muscles that are involved in movement. A novice runner is not yet ready for speed: you need to accustom the body gradually.
They leaned hard on their heels. There is a popular but erroneous running technique: landing hard on the heel after throwing the lower leg forward. The result is an excessive impact load on the joints of the legs, which can even lead to injuries to the ankle or knee joints.
Dress or wear the wrong shoes. Put on budget synthetics that soar the body or put on hard sneakers.
We chose a long distance or rough terrain. Huge sudden loads for the body are fraught with pain, discomfort and simply poor health.

What you can definitely do is diversify your runs and even use this time to improve your own knowledge. It is enough to take headphones with you and turn on your favorite music, or listen to podcasts, audio books.

We have already figured out how to start running correctly and avoid common mistakes. Now it is important to learn a few rules.

Running from scratch: key points

First you need to create comfortable conditions for running: good shoes and properly selected clothes will be of great help. Things must pass air and remove moisture. Pick up sportswear microfiber or other material with suitable properties. Other rules:

the first distance should be small - a maximum of 2 km;
training is better to start with a warm-up;
the first field for running should be a stadium or a flat park path;
for a beginner best run- this is a fast paced walk
you need to land on the middle part of the foot or on the whole foot;
at the end of the run you need to do a few basic exercises to loosen muscles.

For the final set of exercises, be sure to choose slopes in different directions, lunges, half splits. Do not move abruptly - beginners often get injured due to overzealousness. If you do not have enough knowledge, contact an experienced trainer. In one or two workouts, he will give the necessary base.

Knowing how to start running correctly, you can finally decide to go to the first workout. Take a step for the benefit of the body and your own development.

Source: http://liveprosto.ru/kak-pravilno-nachat-begat/

How to run correctly?

So you've decided to take up running. This article will provide some tips on how to run properly so that sports bring pleasure and health, and not harm. Of course, the article is intended for beginners who decide to take up running for themselves - professionals should train under the supervision of a trainer.

First of all, it is important to understand for yourself that sport is a serious occupation that requires concentration, effort and time. Losing weight, increasing endurance, improving breathing or heart function with the help of running in a week will not work - you need a long time, at least two to three months, to regularly practice according to a certain program.

If you are ready for this, then you can start classes.

Choose a place where you could practice - a stadium near a school or a sports complex is best, a deserted straight or ring alley, a park where there are not too many people is also suitable.

You need a solid, level surface under your feet (rough terrain will put too much strain on a beginner) and a space where you won't be hindered by pedestrians or, say, dogs.

Further. Start with a test run. Just run, trusting your body to choose the pace. It's not worth rushing. To increase endurance and improve breathing, you need to keep a low pace and run more. If you are focused on speed running, you still need to start with endurance and breathing training, and then run short distances for speed with a stopwatch.

This trial run will show you what pace is right for you and how far you can run without pushing yourself too hard. Let's say you ran a kilometer and got a little tired. You will choose this distance as your base: run it 2-3 times a week for 2-3 weeks or until you feel that you are doing much easier than at the beginning.

Then, every week, increase the distance by 200-300 meters, carefully following the sensations: if you feel overtired, then you don’t need to further increase the distance yet.

In addition, do not forget to warm up before each race - do some stretching and warming up the muscles. This will help avoid injury and maximize the effect of training.

Source: http://how-right.ru/kak-pravilno-begat

How to run properly

Running can be not only a professional sport, but also a hobby and a way to maintain health and muscle tone. Very effective, not difficult and useful sport.

Over time, you will feel an improvement in your breathing - you will not often be bothered by shortness of breath, you will be able to calmly climb the stairs and overcome long distances. Hiking in the mountains, forest and other hiking will again be within your power. And you will stop giving them up.

But, it is important to remember that for people with heart disease, muscle disease and other diseases that prevent running, it is better not to tempt fate.

Preparation

Before you start running, decide on the desired result and motive. Running at a certain time affects the body and muscles in different ways. Running in the afternoon and in the evening - promotes muscle building. For working people, it will serve as a stress reliever that has accumulated during work.

But do not run before going to bed, as you will disturb him. And then you won't be able to sleep. For people who want to lose weight, it is better to find time for a run in the morning. It is at this time of day that you lose weight faster while jogging. In the evening, you will need 1.5-2 hours of intensive running.

For both weight loss and muscle building, it is important to maintain a regimen and balance of proteins, fats and carbohydrates.

For beginner runners, their muscles need to be adapted gradually, starting with light loads, with their further increase.

Warm up

Before running, stretch the muscles of the legs, back, neck. Make several warm-up movements: tilts to the right, to the left, forward, backward; circular movements of the body; a few squats (from 5 times), then shake your legs; make circular movements with the neck; jump in place, alternately raising your legs bent at the knees up. You can trample on the spot, stepping from one toe to another.

Nutrition

Eat well in advance, about an hour in advance. Before running, it is better not to eat. Food will serve to form pain in the sides and heaviness in the stomach.

But do not run completely on an empty stomach, so you will not have strength and you will be distracted by hunger and pain in the pancreas and under the shoulder blade. You can recharge with fruit or cottage cheese. And don't drink a lot of water.

Otherwise, you will begin to sweat heavily or will gurgle in your stomach, causing discomfort when running.

Cloth

While running, it is equally important to feel comfortable in the body. Wear sports clothes that do not restrict your movements, put on sneakers. In intense sun, if you are running outdoors, be sure to cover your head.

The best option is a cap, it will protect your face as well. A t-shirt will save you from burnt shoulders. Do not run at high positive temperatures.

This is fraught with consequences (dizziness, sunburn, moisture deficiency in the body, and others).

If you decide to support classes during cool weather, then be sure to wear warm clothes, a hat. Cover the respiratory organs with a scarf to prevent cold air from entering the lungs. Do not go for a run during rain and strong winds.

You could get injured or get a bad cold. During such periods of weather, replace running with home fitness, if there is an opportunity and time, sign up for courses with a professional or go to Gym. Strengthen your muscles so they don't get stiff while you're not running.

Otherwise, everything will have to start from scratch.

The first 4-5 days run for 15 minutes. Let your muscles get used to the stress. After jogging for the same amount of time, walk with a calm step to stabilize your breathing and heart rate.

But never sit down. It's bad for the kidneys. Drink some water. After running, your body, more than ever, requires the renewal of water balance.

At the end of the run, take a cool shower, so you will relieve the tension and fatigue of the body.

When you feel that you can freely overcome 15 minutes of running, add another 10 minutes, and so gradually increase the time of the run.

If during a workout you feel severe fatigue, muscle cramps, dizziness - stop and rest. Do not overexert yourself and do not deprive yourself of all your strength. It will only worsen your health.

Calculate your runs according to your physical condition. So you will understand your body and be able to control it.

Most importantly, remember that the run must be calm. Find a rhythm that suits you and stick to it. Thus, while running, you will feel good and your strength will increase.

Attention!

Observe correct breathing(two inhalations through the nose, one exhalation through the mouth). Elbows should be bent, hands closed into a fist. And in this state, keep them in front of you while running. The body is tilted slightly forward.

When running, step on a full foot.

Place to run

by the most the best place a shady park will serve for running. Where you can run on the ground, in the shade and fill your lungs with fresh and useful air. And after class, you will have the opportunity to relax, watching the beauty of nature.

parting word

Gradually, getting used to the loads, your body will allow you to run long distances. But even in this case, do not forget to monitor your pulse, heartbeat and listen to your muscles. If you give loads through force, then your next race will not happen soon.

If, after a week of training, your muscles need rest, then remember that you should not take a long break. Pain is kicked out by pain. Better go for a 10 minute run. And so for several days. Do not forget to warm up the muscles, so you relieve tension from them and reduce pain.

After your muscles "get into a rut." Running for them will become a habit and they will not bother you with pain, you can try cross-country running. Choose an uphill road and run, first uphill, then downhill.

This way, you increase the load even better, work more energetically. Your speed also develops. A big plus in this run is that the load on the knees is reduced, the risk of injury is reduced, and the muscles of the upper body are also beginning to be involved. The muscles of your entire figure develop.

With such a run, you further develop endurance and respiratory organs.

Source: http://kakpravilino.com/kak-pravilno-zaanimatsya-begom/

How to start running properly for weight loss

Many people at some point in time begin to think about running. It is important for beginners to enter the training mode correctly. Otherwise, you can get a lot of fatigue, injury and a desire to abandon classes.

There are several reasons why people often decide to quit running:

hard physically;
difficult psychologically;
lack of motivation.

In order not to leave the race ahead of time, you need to know how to start running. At the same time, it is important to follow the rules that will help prevent injuries and allow you to maintain a positive emotional state.

Here are some tips to help beginners.

Check your body

Running is a serious cardio exercise. It also puts some strain on the joints. Therefore, you need to make sure that you have no contraindications to it. It is advisable to visit a therapist and undergo the necessary examinations.

Set a goal

In order for training to be effective, it is important to understand what you want to achieve. Perhaps your goal is to reset excess weight, and it is possible that you want to pump up muscles and make the body more resilient.

Do it gradually

Graduality is the main principle of training. No need to try to run 10 kilometers at the very first workout. self-line training process happens to be difficult. Therefore, it is better to start classes under the guidance of a trainer.

Experienced trainers will work with you in the OFP PROFI center, who will build the training process so that the loads are feasible for every beginner.

They know, how to start running to benefit, not harm the body and prepare it for stress.

Choose your running shoes wisely

Shoes must be designed specifically for running. It will have a special shock-absorbing sole, which will reduce the load on the joints. Responsibly approach the choice of clothing. She should be comfortable. If you have to train in pants in the summer heat, you are unlikely to enjoy running.

Change your diet

There are foods that increase stamina, and there are those that reduce it.

Mistakes that beginners often make

Wrong shoes. As already mentioned, the choice of shoes should be given great attention. Perform a gate analysis in sports shop and choose the pair that suits you. The shoes are not suitable for running. They are traumatic.
Neglecting the help of a coach. How to start running only professionals know. They will tell you the running technique, help you understand how to alternate training and recovery periods, how to increase the load, etc.
Incorrect load distribution. Many beginners overestimate their own abilities and start running every day or set themselves the goal of conquering 10 kilometers on the third training session. It is necessary to set a feasible goal for yourself and gradually approach it.
Neglect of OFP. Trained muscles are essential for safe running. Functional training very important for runners. Indeed, without a muscular corset, successful work is impossible. Therefore, it is necessary to include a set of strength exercises in your classes.

How to start running people who haven't exercised in a very long time? They are better off walking. You need to walk at least half an hour a day. Then you can start running at a slow pace. You can alternate between walking and running. The pace should be taken so that you can talk calmly while running.

If you find yourself out of breath, just slow down.

Start and end each workout with a five-minute walk. If you feel tired, it means that you have taken a very high pace.

Be sure to warm up your body before exercising. Warming up will make the exercise easier and reduce the likelihood of injury. It will increase blood circulation, activate the nervous and muscular systems.

After it, the body will begin to actively produce fat-burning enzymes. Joints begin to secrete synovial fluid, which acts as a lubricant. Your body will be fully prepared for stress.

For a hitch, you can walk at a calm pace for several minutes. If there is enough time, stretching can also be done. It will help you relax and rebuild your muscles.

Unfortunately, many runners neglect to warm up and cool down, thereby reducing the quality of their training.

While running, you should control the position of the body. Shoulders should not be tense. If so, you will get tired very quickly. Elbows should not be pressed to the body, nor should they be twisted from side to side. The body must be straight. No need to roll it back or forward. As for the feet, you need to land on the middle of the foot.

Make your workouts varied and interesting. Find a group of like-minded people, keep a diary, listen to pleasant music while jogging. Your classes will be more fun and easier.

If you don't know how to start running, sign up for the OFP PROFI center. Professional trainers of this center they will tell you about running technique, help you make a training plan, give valuable advice and lead you to the desired result!

How to run properly? How to start running? Running is probably one of the most accessible and enjoyable sports. Running is more than a sport. This is freedom. A chance to become stronger, more successful, stronger. Gain confidence and great physical shape. “Everyone ran and I ran.” - claimed the notorious character Vasily Alibabaevich from the movie "Gentlemen of Fortune". Of course, he spoke about a specific (on) run, but we will focus on sports.

Running is probably one of the most accessible and enjoyable sports. You can start doing it at any age, and this hobby can remain for life. Abroad, it is called jogging (from the English jogging - jogging).

Running is more than a sport. This is freedom. A chance to become stronger, more successful, stronger. Gain confidence and great physical shape. Get the opportunity for self-realization and realize the dream of beautiful figure And healthy body. On the way to this, meet many running companions and make friends in them. You only need to take a few steps and be in their camp. With every kilometer to feel closer to the world that I wanted to know.

There are many health benefits to running. Running strengthens the blood supply system: previously “sleeping” capillaries begin to open, and as a result, the activity of internal organs is activated. The work of such an important organ as the heart stabilizes, tends to normal arterial pressure. Strengthens bones and muscles, improves metabolism. The skin becomes healthy and natural look. While running, hormones of happiness – endorphins – are intensively produced, a feeling of euphoria appears. This is a good fight against depression. You should not forget that before you start running, you need to ask your doctor if you have any contraindications.

Equipment.

To get started, to start running, you need to choose equipment. Clothing should be chosen according to the time of year. Running in the same is not recommended. In summer, run in T-shirts and T-shirts, in autumn and spring in sports sweaters, in winter in a light jacket or a warm sports jacket. In winter, do not forget about a hat and gloves, and do not run at temperatures below -20 C.

It is better to choose equipment in specialized stores. The clothes chosen there are well ventilated and absorb sweat during workouts. The choice of shoes is perhaps of paramount importance. Sneakers should be designed specifically for running and have good shock absorbers (gas or microporous, and preferably gel). In summer they should have good ventilation, and in winter they should have low thermal conductivity.

Time and place for running.

Larks will be more comfortable in the morning, but before running they should first be fully awake. Evening time - the territory of owls. Anyone who is undecided or has a mixed type should listen to the body, your best adviser.

After eating, you can run no earlier than after 1.5 hours, but running on an empty stomach is not recommended. Before training, it is recommended to eat an apple, raisins, to maintain sugar levels. You can drink juice or mineral water.

It is better to run in the park, alley or forest paths. You can practice at the stadium, but it's not so interesting. Jogging along the roads is not recommended - you will have to breathe exhaust fumes. There are plenty of sports fans just like you in the training places. Fit girls and guys can become additional incentive for you or you can team up for joint classes.

You can only run on asphalt in sneakers with good cushioning, otherwise problems with the spine are possible. It is better to plan the training route in advance, or even better to walk along it during the day, checking for possible obstacles and dangers. You can choose several options for routes for more variety.

Running technique.

In running, the main thing is regularity. Sometimes it can be difficult to force yourself to exercise, but if you make concessions to yourself, then dreams of health will remain dreams. You can find a jogging colleague among your friends or girlfriends. It’s more fun together and it’s harder to take a break from training.

Before jogging, you need to do gymnastics purposefully, warming up the whole body and stretching the muscles for 10-15 minutes.

It is better to run 2-3 times a week, depending on the length of the distance and the intensity. If you train more often, then the body does not have time to recover (it is possible only with short runs). Optimal quantity workouts - 3 times a week or every other day.

You should start with a 20-30 minute run or 4-5 km three times a week. After a couple of weeks, getting used to the rhythm, you can increase the load. If you are overweight or not at a very good level of physical fitness, you should start jogging with walking, alternating with jogging. For example, 1 minute to walk, 1 minute to run - the total duration of the lesson is no more than 15-20 minutes.

As you train, once a week, make longer runs for an hour - one and a half. This change in the type of running has a beneficial effect on the body and will add more efficiency. At the end of the session, you can accelerate the pace of the run to the maximum.

Try Porfiry Korneevich Ivanov's running methods:

So, Ivanov, after several steps of leisurely jogging, did an explosive run full of tension of the whole body with straight lines. arms outstretched and feet. And so meters 40-50. Then again a relaxed run. And so 4-5 times. Ivanov recommended such a run for those who are engaged in mental work and lead a sedentary lifestyle. It is necessary to apply such a run 2-3 times a day. Such a run is very effective in winter conditions. There is a rapid warming up of the body in any frost.

While running, you need to breathe through your nose, if you start to choke, slow down or take a step. You can breathe out through your mouth. During training, the body should be kept straight, without bending down or throwing back the head. Trying to run “easy” is a spring, without driving your body into the ground with steps.

When exercising, do not forget to control the state of your body and the pulse corresponding to your age.

If the athlete does not want to test for maximum heart rate measurement, then assessment can be used. The old way is to subtract the age value from 220. This is close to reality, but not entirely accurate. Recent studies have determined a more accurate formula - 209 minus age times 0.7. The formula for men is 214 minus age times 0.8. For men, the old formula gives a more accurate result than for women. Frank Horvill.

If you have a dog, then you can try to run with it. True, the path to the parks and alleys will now be closed, but these two activities can be combined with greater benefit. It is clear that this should be an appropriate dog, and not a small chihuahua.

Sometimes it is difficult for residents of large cities to plan a place for jogging. In this case, you can buy a treadmill. The best choice would not be mechanical, driven by feet, but electric.

Now in the market of sports equipment there are many copies to choose from with many additional features. Such as speed control, step counting, distance traveled, calories burned (not accurate), heart rate sensor and security key.

How to choose a treadmill?

	Power engine	Width cross-country canvases	Speed	Add-ons
Economy class	up to 1.1 kW	38-40 cm.	from 1.5 to 15 km/h	manual control
amateur class	1.5 kW	40-45 cm.	from 1.5 to 16 km/h	ready-made training programs and creating your own
Hi-end class	from 1.5 to 2 kW	40-45 cm.	from 0.8 to 18 km/h	heart rate control and other additional functions
Professional	from 1.5 to 2 kW	40-45 cm.	from 0.8 to 18 km/h	can work around the clock (for fitness clubs)

Just in case, the rules are:

Manual on physical training (NFP-2001) for the army (almost the same as the manual on physical training US Marine Guard FPS).

	Great	Fine	beats
Youth 3K Run	12.00 / 11.50	12.45 / 12.35	13.30 / 13.20
Women's 1K Run	4.00	4.15	4.35

After training, dry your clothes and take a shower. Good luck in training and iron health.

We were answered:
Ilya Suprunenko. Master trainer of the "expert" category of the network of fitness clubs X-Fit
Alexander Korchagin. Head of the Rehabilitation Department of the European Clinic for Sports Traumatology and Orthopedics (ECSTO)

When is the best time to run - morning or evening? They say that in the morning it is not environmentally friendly and harmful to the heart. And in the evening it is almost useless, because as soon as the metabolism accelerates, you go to bed.

Ilya Suprunenko:“If you live in a metropolis, the phrase “running in the morning is not environmentally friendly and bad for the heart” loses all meaning. Not environmentally friendly either in the morning or in the evening. Yes, at the beginning of the day, the accumulation of harmful substances in the air is greater, but only relatively. Therefore, try to run in park areas and near water bodies, and ideally go out of town. In other cases, the only salvation is a fitness club, but even then not just any, but with a good ventilation and filtration system.

In fact, morning jogging is still the most useful and effective. With its help, breathing and the work of the cardiovascular system are activated, in the muscles and internal organs a larger volume of blood and oxygen enters - the metabolism accelerates, the body wakes up. This will have a great effect on your well-being throughout the day. If the lesson is evening, the body will not soon come to the stage of relaxation from the state of overexcitation - you simply will not be able to immediately go to bed and fall asleep peacefully.

And if I am absolutely an owl, and every morning is hell for me. But I come home from work at night. It turns out that if I start running, then only in the morning - the body will hate me for my initiative. What will such a game of resistance lead to?

IS: “To stress, the right path and very quickly. You can try to rebuild your life schedule and still get up for jogging in the morning, provided that sleep does not start late at night, but much earlier. But for this you, apparently, will have to change jobs. Therefore, the best option here is daytime cardio breaks. You eat early - you arrange a lunch in the form of food rich in complex carbohydrates. And at lunchtime, you take out your sneakers and go to the gym or to the street. Such a "discharge" can last 30-45 minutes.

If you run and are tired, can you switch to walking? I saw people who run, periodically stop and start jumping in place, spreading their arms and legs to the sides. They twitch like that for a minute - and hurry on. Why are they? Is it necessary?

IS: “What you described are fills. They make it possible to diversify a long monotonous run. Plus, they include muscles that are not focused on while jogging. It is not harmful if the pulse is in working condition, plus or minus at the "running" intensity.

The same goes for walking. The pulse will jump, but there will not be a big gap. But, if you feel that you increasingly want to switch from running to walking, it is better to initially choose a more relaxed pace so that it is not so ragged. After that, there will be no feeling of overtraining. After all, you switch to walking for one reason - it’s hard for you to rush further.

Should I drink water while running? Everyone advises to drink if you run more than 5 km. The algorithm for this action on the track is clear, but what if you are doing it in a park or in a forest? Hold a bottle in your hand? This is inconvenient in principle and will poison all the pleasure. In general, where is it? Or can you not drink?

IS: No, you can't. Drinking while running is a must. The liquid thins the blood - and it is easier for the heart to pump the latter. Not to mention the danger of dehydration and heat stroke. If the training is intense and long, it is advisable not to drink water, but a special sports drink- isotonic, which will replenish the salts lost with sweat and provide the body with electrolytes and vitamins. You need to drink as much liquid as you lose, plus a small reserve. This is approximately 500-1500 ml. Constantly and gradually - do not flood. Where to put the bottle? There are so many t-shirts with special pockets and running backpacks now, so it’s not a problem.”

What to do if the body in the process of jogging lets you know that it is not good for him? Options from the victims: “pricks in the side”, “fainted without leaving the treadmill”, “knees ache”, “I start to choke”, “no matter how I run out, it immediately blows my back”, “pinched the lumbar nerve”.

AK: “In the event of any such complaints, it is necessary, firstly, to stop. And secondly, seek advice from a sports doctor and undergo fitness testing. It is impossible to drive a car without passing a course of study. So it is with the body - it is impossible to run without understanding its needs, the biomechanics of movements, the processes that occur under various loads. Ideally, any training should begin with an assessment of all of the above parameters.

Is it possible to run with gastritis or other stomach problems: supposedly this leads to an ulcer due to concussion and friction of the digestive tract?

Alexander Korchagin:“Running is contraindicated if there is an exacerbation of gastritis or peptic ulcer. When these conditions are in remission, training is not prohibited. Such loads cannot provoke the transition of gastritis to peptic ulcer. Although, of course, if you exercise regularly, you need to be doubly serious about diet and nutrition.”

A heart rate monitor (also known as a heart rate monitor) is a device for constantly monitoring the work of the heart during exercise.

Can you run with varicose veins?

AK: “This disease requires the supervision of a phlebologist, who in certain cases can limit the patient's running loads. But it is impossible to give unambiguous and at the same time impersonal recommendations here: you need to look at a specific person, take into account where he works, how much he weighs, in what physical condition is, how pronounced are his varicose changes.

Many people think that running is bad for the joints. Is it so? Vigorous youthful marathons will backfire in old age with joint problems? From the same series - a question about the coating: is it worth running on asphalt at all, and even on a treadmill?

AK: “Running is one of the most natural activities for human body which is very helpful. But with a few “ifs”: you stay within the normal weight for your height; you run not like a driven horse, but in a moderate volume; on natural surfaces; adhering to the correct technique; in special shoes that optimally fit your foot and the configuration of the lower extremities; competently build a regime of rest and loads and maintain overall physical fitness at the proper level. The option - four hours of sleep, 12 hours in the office, a hearty dinner and immediately 10 km on asphalt in sneakers that are dear to you as a memory of the pioneer camp of the eighties - is definitely harmful. In other cases, before plunging headlong into serious training, you need to consult with a sports doctor or a rehabilitation specialist who will assess your condition and give recommendations for classes.

IS: “Running is a shock load on the joints, including the spine. The higher the impact, the stronger it is. Asphalt and treadmill injure joints, not immediately, of course, but much faster than other surfaces. We age, metabolism slows down, the body recovers longer - in the end, running will make itself felt with age, but only if you do it all your life. And the higher the intensity, the closer day X is. The situation will be brightened up by the right shoes (special running shoes, with shock absorption on the foot and heel, on thick soles with balloons filled with air) and a less rigid coating. My recommendation is trail running. The ground is soft and gives extra cushioning. But the track should not be too difficult, a park area without paved paths will do.”

What's up with the weight?

IS: “There is a balance of bone, muscle and fat tissue in accordance with growth. Well, for example: height 175 cm and weight 69-71 kg - a good ratio. And if it looks like 175 to 80, then the situation is quite traumatic for the joints. A runner's body should ideally be as close to a fitness standard as possible. For everyone else, it’s better for now to walk (you can go uphill) or other simulators without shock loading. ”

Stretching before and after a run - is it necessary or not?

IS: “Absolutely necessary. In the warm-up, use dynamic, which will prepare the muscles and ligaments for serious stress. After the race, stretch statically, holding each position for 20-60 seconds.

Which is better to breathe: through the nose or through the mouth?

IS: “Inhale through your nose: this is how the air is filtered and warmed. And exhale through your mouth: carbon dioxide should quickly leave the lungs. And try to breathe deeply so that the cells are better saturated with air and oxygen starvation does not happen.

Can I run with weights (dumbbells, for example)?

IS: Why not? Light dumbbells in the hands are additional resistance and an increase in the intensity of the load. Read - a great opportunity to climb a step up in strength and general endurance. And good work shoulder girdle and muscles upper limbs. Bend your arms with weights at the elbows and keep them at chest level, working as if you were running normally.

Running technique: how to do it for a beginner?

IS: “Involve a full foot in the work. Step from heel to toe. Do not overbend your knees. Actively breathe and work with your hands. Hold chest open."

How should the optimal (maximally safe) training of the green neophyte himself look like?

IS: “Running or brisk walking for 45-60 minutes, at an intensity of 50-60% of the heart rate of the maximum, without taking into account the warm-up and cool-down. There is a simple Karvonen formula: heart rate during training = (maximum heart rate - heart rate at rest) x intensity (as a percentage) + heart rate at rest. Option interval training I would not recommend to a beginner. A ragged rhythm is a rather serious burden on the cardiovascular system.

"Soviet Sport" tells how to start running correctly, so as not to regret it later.

If you are reading these lines, then most likely you have already decided to start running. So it’s hardly worth talking about the benefits that running brings. So let's get straight to the point.

Never believe those who say that you just need to go outside and run. This is not only not beneficial, but in the long run it can even harm your health. First you need to spend a couple of minutes to get acquainted with the theory, and only then proceed to practice.

Running technique

The most important thing in running technique, of course, is footwork. Most beginner runners make the same mistake - when running, they land their foot right on the heel.

Yes, this is how we run short distances in everyday life. This is unlikely to be harmful to health. But, if we want to run 5-10 kilometers, or even more, we need to start running correctly.

The foot must be placed on the ground, starting with the toe, gradually leaning on the rest of the foot. This cushions our step, softening the impact of the basfalt.

Otherwise, running will be dangerous for your knees. With a hard landing on the heel, it is on the knees that the rest of the massatela falls. It is they who act as shock absorbers, gradually spending their resources.

It is also important to monitor your posture - run without slouching. Your own body will tell you the rest correct technique running: hand position and movement, breathing, pace.

Your arms will help you keep your balance as you run. Inhalation can be used with both the mouth and the nose. It is important not to hold back the breath and to interrupt it so that the body has a constant supply of oxygen. To begin with, you need to choose a pace that is not too burdensome. As you practice running, you will learn to control it and set yourself new challenges.

Running conditions

Having understood how to run, you need to solve a few more important questions: when, where and what to run?

To begin with, let's decide on the time when we will run. It can be morning, afternoon, and evening. It is best, of course, to run in the morning. Jogging will help the body wake up, and the energy accumulated during sleep will allow you to carry out your plan and not be exhausted. In addition, it is better to run either on an empty stomach or two to three hours after eating. So you don’t spoil your digestion and you won’t experience heaviness while jogging. If you can’t run in the morning, then the day and even the evening will do. In this case, it is important to see how running affects sleep. If after a run you can’t fall asleep for a long time, then it’s better to reschedule it for another time.

It is important to choose a place where we will run. Would fit perfectly playground with treadmills. Here, the main plus is not even that we will be able to track the distance, but in a rubberized shock-absorbing coating that will allow you to run in a health-friendly mode and help smooth out some flaws in technique. The paths trodden in parks and forests are also suitable for jogging - the earth also absorbs perfectly. You just need to carefully monitor the bumps so as not to twist your leg. Asphalt is the most harmful surface for running. But in the absence of a better one, one has to run along it.

The gym is also a good place to run. But, if there is an opportunity to run on outdoors, it is better to give preference to it. Outside, the air is drier and contains less oxygen. You will get tired faster and sweat more. But there will be a shower at hand.

The third question is what to do with running. Clothing should not restrict movement. Otherwise, the choice is limited only by your imagination. With special attention it is necessary to approach the choice of shoes. Although they say that you can run in any comfortable shoes, this is not entirely true. It is better to immediately buy special running shoes that are perfect for you in size. They will be stable, durable and designed so that running causes minimal harm to health. For winter runs, it is important to choose clothes so that you are neither cold nor hot in them. In the first case, there is a risk of getting sick, in the second - overheating and even bringing your body to dehydration.

A huge variety of running accessories are now on sale. They are able to measure distance, pace, number of steps taken, heart rate, elevation change and much more. But for beginners, a regular smartphone is suitable, on which you can install one of the special running applications. They will help you find out how far you have run, total time jogging, the pace of overcoming one kilometer. Such an application can even draw a map of your run, created using GPS satellites.