How to start running in 40 years and the first to run 5 km in 2 months
Sport And Fitness / / December 19, 2019
Today we publish a very motivating material from our readers Khoroshilova Alexander. By the way, do not miss, and our text about the reasons for running and why we believe it is very steep and important phenomenon!
This text is for children 30+. If someone has no desire to read a lot of letters - downstairs is a summary.
Input data:
1. The complete absence of physical training - never played sports
2. The absence of excess weight: 85 kg / 183 cm
3. 5 years as a non-smoker after 15 years of service
4. I do not drink.
5. Some problems with gastroenterologists.
6. Flatfoot.
The idea to do something I have sat for a long time - well, simply because somehow it is necessary to keep the body in working order. The last 15 years I have been working in the office of the brain, so it was necessary to somehow shake the urban body. But, as we know, is no, then the possibilities.
It helped me to my daughter. She is seriously involved in sports, and could not be unloaded at the time of our holiday in Turkey. Therefore, it was decided to run it in the morning, and do complex special-PFD in the gym every day.
It is understood that run at 7am daughter alone can not, and I began to run with her. It was a marked "highway" for 800 meters, we usually ran it twice. But after a while jogging daughter wife replaced for a swim (I do not like this thing), and I stayed on the "highway" one.
I like it. That is fair - motivation, especially in the presence of fatty fellow beer in the mode 24 × 7 bulk. Warm, beautiful air,
Great sunrises - in short, everything contributes.
Ran in ancient non-cross-country race at a kilometer and a half. No problems
experienced (remember - I never ran after school). Of course in such humid air and at a temperature, even if the run out early in the morning, becoming wet after the fifth step. I am running on asphalt and tile.
Advantages of the two: You can run around shirtless (not the most important), and the second, which I did not at first struck me: it is not necessary to heat up. Ran regularly for two weeks in a day, neither fatigue nor discomfort experienced.
On arrival home (suburbs), I decided to continue running. It was August, still warm, so the first month is almost nothing has changed. Nearly.
As it turned out, in the wake of Turkey warmed immediately. Probably because of the medium
high muscle temperature never "freeze." In Russia, not so - once started running at 15-18˚S instead 25-30˚S, muscles become clogged, and immediately after the 5 minutes of jogging.
Running with such muscle microtrauma is fraught with what I got: sick calves, the front muscle nadkosnitsa, the heel and the forefoot. With regard to the banal endurance and leg strength, with this I have no problem (and this is not arises): the legs after running so far never shook and running due to the fact that the legs do not hold, not even I stopped.
Retreat №1, about pleasure. I run for myself, for health, without any
global goal. I'm running because it's cool - the company said "I run in the morning." Not in the company clochard, of course, and understanding people. I run because it is very nice to know better the lumpen that at 7 am going to work, this time with a can of beer or black Russian. I run with pleasure and for fun :)
So, when running with pleasure that I did not hesitate to turn to move, and then again on the run, thereby allowing the body to rest. But even this did not help. Given the fact that at first I did not run more than a kilometer, ie no more than in Turkey, write it on untrained muscles did not work (in Turkey do not hurt anything), I decided to pay more attention to heating and workout. Again, in our climate, and for me personally it was essential that as soon as I did not warm up just walk to the park, and a small set of warm-up plus the ointment, all gradually fell into place.
At the same time I began to study the question of equipment, since throw was not going to run and run to the old running shoes that were too big for employment, no longer wanted. And then I got into the mouth of the most terrible animal in the world - the toad. I decided to save money and to start to buy easier. Nothing good came of it - feet in cheap sneakers sick anymore. Then still have to buy Asics. Because foot heated at me very slowly, once bought a long training, and to them termotolstovku (when I wrote these lines, it was already clear that this sport warm clothing to +5 you should not wear: overheating) and shirt. All Reebok - I am not a fan of this brand (no I am not at all), just approached the size and functionality. Yes, even shorts with a pocket on the lower back in the middle - a pocket is not loose and well captures the phone and keys.
When I'm running for the rest turn back and do sixty quick steps. how
Typically, during this time the muscles have time to relax. I read a lot about racing technology "with
sock "or" with the foot ", but he knew one thing - the body will tell. Now he runs to
mixed media: the opening act and the first time on his toes when tired of eggs -
I turn on the heel. There is another method, which is well relaxes the calf while running - when lifting his feet and moving back swinging the sock back even further, to spawn completely relaxed. And ran in the morning when more when less. After a while I realized I could run more - somehow tiredness disappeared. I ran into an easy pace to the point and a half months. We had to somehow increase.
Two weeks ago, I came to the stadium, since he is at hand and is still open. There rubber coating and easier to run. Probably, so after four or five laps, I thought - and not to whether Pyaterochka? The fact that fatigue as such I do not feel in the legs - all the unpleasant sensations occur in other places, but because his feet are, the rest can bear. Especially because there is a step. Ran about five, is not dead, but very cheerful feeling - not choked, the heart does not jumped out (I think it is necessary to somehow measure the pulse start). About - because it goes to step three times. Did not record a run, because There was no purpose, I do not remember the time.
After this had been ill, to miss some training because of the rain, and start running again. And now, thanks to the weather, he decided to run an honest five, not on time, but without stopping. I must say - it has only one, thirty paces. I do not know what it was due, but began to run with great difficulty. There was a feeling that the muscle is about clogged. On the second kilometer to finish the thought - not for running a cow. The third somehow it straightened. At the fourth stop it was too silly, and fatigue has not increased. When I was the fifth kilometer - realized that I could still, and stopped. The plan should be carried out, and the fulfillment of the plan violates the harmony of the entire production process (that's me about her). And I heard about the "Runner", and I have all the euphoria in the past.
In the process of running feet expressed full agreement with the troubled head, a little indignant liver and lungs began to run towards the end of snore. It was observed in the heart of concern. After a shower, lay down and shut down twenty minutes, I woke up as good as new, the next day no consequences.
running time about 40 minutes, a little faster than walking speed. But again, without any consequences for the organism, and this is important. Now I will gradually increase the pace of up to 30 minutes, then increase the distance too much. The main thing - it's fun. As mentioned in one film: "Health is not necessary to strengthen - it should be protected!".
So, summary:
1. Begins to run when there is nothing to do, and preferably in a warm sunny location.
2. Run - it's cool. Repeat it to yourself 10 times, three times a day for
week. Then - do not stop.
3. Buy good shoes immediately.
4. Never Run "on moral and strong-willed." Tired - go a step. writhed
Eggs - Go to Step. 5. To start running for 15 minutes at a very easy pace.
6. Select a training regime and do not violate it. Twice a week - OK, three -
good, but let it be exactly three.
7. Allow yourself to run without conditions - this is the easiest way. Just tell yourself
- I run, regardless of the duration of sleep, the weather and the condition (within reason) to do today, etc.
8. Increase the load only when the legs prompt: "And let's
circle? ".
9. I have already said that to run - it's cool?
10. Be sure to negotiate with the family: with time running will take time
increasingly, a morning shower in the "rush hour", a long workout at the weekend - it's all
it is necessary to negotiate. In the end, married / husband does not go beyond for the runner.
Now about tehpodgotovke. At various times, I've tried several programs for the android, and have not found the ideal for me. I will not describe in detail the interfaces and opportunities - in the network is all there is. I write a short practical experience. Perhaps something I did not realize, but spend a lot of time to study the functional do not want to, because the main goal to run, and not understand the intricacies of the software.
ADIDAS adidas miCoach: micoach.com
The program, which would have been perfect if not for one big BUT: it begins training record to enable GPS. Those. it is necessary to wait for the satellite, and then press "go". However, the program has a very big plus - training program in Russian with a corresponding voice output. At the initial stage it is not very helpful to me, I will try to use on long workouts to speed by 5 km.
Pictures (in this case, the error included walking):
Easy-to-use "plug and forget" program from nike +
Only in English, you can not create an arbitrary exercise plan. But when you start does not expect GPS activation - if not directly involved, it is the problem of a runner who can not wait for the program, but just right to run.
The following program set just out of interest www.runtastic.com.
Nothing special did not find in it all the same as in the first two. Except for the fact that the most vocal support incomprehensible, and about 5-km it is generally forgotten me say :) And I was not able to upload data to the server - all the time it was reported that there is prevention, and the server not available.
It may be noted that after two months of regular jogging? More courage, I do not feel like 10 years ago 6:00 sleep is not enough. "Brain" break from the more intense circulation has not happened yet, but the motivation (see. above) is very strong. If everything goes the way you want - in the next year I will run 10 km, and then on the half-marathon, you can wipe;)
P.S.:Nashemu government should try every 10 Doshirak twist sotsialku "Drugs - for losers" and "Running - it's cool, because it increases the duration of intercourse with the girls "(a phrase tricky, because the text could read my daughter :)