Running without excuses: tips for those who find it difficult to start
Sport And Fitness / / December 19, 2019
"Everything! Basta! Start a new life on Monday! On the first day! Since the new year! "Many of you know exactly these emotions. And even if you have time to start running, then you have enough for a maximum of two months. Because it becomes severe, there is an urgent case, rolls laziness Anyway, you decide that running - it's not yours. But why did this happen? Most likely, because you start to make a few mistakes. By and large, to start or to quit running, you need to solve two problems: to motivate yourself that It allows to start and not to pass, and to train properly to help avoid injury and progress. Everything. In this article we consider the problem number one - how to start.
What prevents us from start
The fact that we subconsciously remember well how it was in the school or college, when no normal training, we occasionally had to pass regulations - running 1.5 or 3 kilometers to the time. And time has a direct impact on the resulting contact evaluation. And what do we do? We flew in its sole sneakers on the pavement, scattering pedestrians and dogs and scaring their red faces, loud breathing and bulging eyes.
It is good that the young organism was digesting the sudden burst of activity and recovered relatively easily and quickly, but at the subconscious level recorded information: "It was a race. Running - it's hard. " And even if you are a young man not yet passed the standards for physical education, it is in your subconscious mind sits logical chain: "Running - it's a sport. Sport -. It's hard " Where? Yes, even from TV! And rest assured that only now at the mention of the word "running" your subconscious mind of the most well-intentioned, trying to keep you from overloading, it gives you a thousand good reasons why the race - it's not about you.
Forewarned is forearmed
So, there is good news: the above setting is incorrect and it can be corrected. It will be correct: "The Running - it's a sport. Sports with a reasonable approach - it's fun. " To everyone, without exception, and contraindications. Ask any runner amateur - no one will say that he was sorry about his hobby. And just as no one will say that in the beginning it was easy and it turned out all at once.
The main idea followed to cling to convince your subconscious mind goes something like this: "I'm new. I'm in no hurry. And I do not need to take the specifications on the run for a while. I regularly go running for the personal care of body and soul. "
Well, like everything is clear with the body, you say, but where are the soul? You are sure to understand it in due course, when you're running through the crowd of passers-by walking in the park or on the waterfront, but it will not feel like a part of the mass.
Haruki MurakamiI absolutely needed the half-hour of daily jogging, I can be silent and be alone with yourself - that is to comply with one of the most important mental hygiene.
How to make yourself
Do not fall into a swoon. This, again, your subconscious is trying to protect you. You will not have to run every day for half an hour. Comrade Murakami runs for more than 20 years, so it could well afford it. You also will want to start with just two or three runs a week for 20-30 minutes. And held for two months, running very smoothly increasing the volume to the level of three to four runs a week for 40-50 minutes. And the most important thing in this not speed and not the distance. The most important thing - consistency: to run as planned, without breaks and concessions. In two months you are guaranteed the habit of running. Just agree with me that then, if you wish to quit, but these two months will not miss any scheduled run.
You probably already harvested a lot of questions. Where to run? When the run? How to run? How to breathe?
To hell with perfectionism! Start! The most important thing in the journey - the first step and let go. On the Internet, a lot of articles and debates that do not give a clear answer to all your questions. On the street or on a treadmill? In the morning or evening? On the heel or toe? Mouth or nose? This is all secondary, and we consider the most important details in the next article. But the main question that you ought to give an answer right now is, "Why?".
Why do you want to run on a regular basis? To next year to run a marathon? To lose weight in the summer to 10 kilograms? To put in order and strengthen the health of the heart? Or maybe you need something to do, to get rid of attachment to alcohol? All this is the correct answer, but you should decide for yourself, what is your main goal, and remember it. Then it will be much easier to lift himself off the couch and drive out for a run in almost any weather.
Where to find the time
Of course, if you were not so busy, you have already broken all records for running at least at the local level. But, alas, the day is not rubber, and you have absolutely no this 25th hour for training, so let the running community will somehow do without you.
Another excuse. Just imagine that the road from home to your work now takes half an hour more. Office moved or did you change jobs, but now this way and no other. So what? You throw? Do not agree to go on for a good salary? Not. You'll just take changing circumstances as inevitable and will quickly learn wake up in the morning a little earlier, go to the house in the evening a little later, and still have time.
Take to run the same way. Think of regular jogging as an investment in yourself, in your health, your children, and while there will itself. All in your head. Such is the focus.
Another secret
Generally, in order to start to run, nothing special, except for running shoes, it is not necessary. To keep statistics, we can supply any the running application on the smartphone and enjoy life and Laika friends in social networks. Heart rate monitor be desired, but the first time it is possible to do without it. I'm not talking about multisport watches and fashionable clothes compression - a lot of seriously practicing both amateurs and professionals. If you are just starting out, do not rush, that's all you have so far.
So when it is better to start with? According to statistics, most of the initiatives that people are tied to Monday, the first number or the new year, do not work. I do not know what is the reason, but it is much safer to not be tied to any particular dates or events. Initiative, planned just for tomorrow, Saturday, Dec. 18, has a much greater chance of success compared to deferred until January 1, because there is a new year, a new life and so on.
Just decide and start. Tomorrow. Or today.
Are you still just want to, but can not start? Then remember the words of a famous friend, this is my final argument, which should definitely work:
Artemy LebedevHow to motivate yourself to do something? Yes way. Stay in the ass.
In fact, I do not know who has the most: those who can not start, or those who start and throws. Therefore, we will describe in the next article how to run so as not to give up after a month.