Simple tips for those who started to run and does not want to throw in a month
Sport And Fitness / / December 19, 2019
You started to run. No matter how trying, but you still put on running shoes and ran. It is difficult to call it fun, but you are tuned to work and endure. Particularly difficult to enter the second or third run, because apart from laziness will not let you more and fatigue from the first and second. You all have overcome, you increase the volume and speed is added to the fatigue pain in ligaments and joints, but you go on heroically, and then... And then slowly start to skive, cut, pass, finding more and more urgent matters until the training does not stop on their currently. Familiar?
IN previous article we looked at how to solve the problem number one - how to start. Now is the time to solve a much more important problem - they do not quit. And for this you need only to avoid overtraining and something to motivate yourself.
How to train
Where? Ideal - the park, the promenade, the stadium, not asphalt. If anything like that near there, no problem, you can run around and through the city streets, and when it is cold, if you are afraid or are just starting out - in the gym on the treadmill. The route should think in advance and it is better to choose a large circle or run linearly (back and forth) to not be tempted not to run what is planned. The stadium is good for practicing technique, speed and special exercises, but the bad that psychologically you can always finish at any time when you get tired and you decide that today enough already.
What? This is a very important point, pay attention to it, especially if you plan to run on asphalt and if you are overweight. Clothing suitable for the beginning of any sports, but shoes... Do not be lazy and find out what your pronation, in the extreme case, just remember this word and ask at the store - a normal running shoe salesman knows what it is, and if you do not know, call someone else or go to another score.
Not stingy and buy good running shoes. Your joints will thank you then, especially the knees and ankles. Jogging on asphalt need good cushioning and support the foot. Good shoes should encircle your foot firmly, not to hang out, but nowhere to put pressure. Take half a size larger than usual. Try running shoes better in the evening, when the feet are tired and swollen. By the way, in a good store, you will see a treadmill, which will be able to try to run in different sneakers for comparison before buying.
When? It is a mistake to think that you will be able to run effectively when you will have time for it. Even if you try very hard to make it you had. Regular jogging - it's not chopping wood, when you decide how to cut down: a little bit once a week or once a lot, but once a month. Running - it is rather a teeth cleaning, regular hygiene of body and soul. In the morning you'll run or in the evening - all the same. The main thing that you are firmly fixed schedule.
Every day, the newcomer does not need to run, it will be enough to three times a week, every other day to have time to properly recover and relax. Reality suggests that morning to run it's better: the air is cooler and cleaner, people and cars on the streets less you are still full of energy, and the feeling of accomplishment is not just to help you throughout the the remainder of the day. The only thing you need in the morning - it does not run out just opening his eyes, and give your body at least half an hour to wake up, and a little longer to warm up before jogging. But in the morning so hard to wake up... And it will have to go to bed on time, otherwise it will only get worse. If you are not yet ready for such victims, just running around in the evenings. For jogging many people also need to mature.
How? The initial technique is very simple, just a few principles.
- Try to escape easily, do not stomp or slap, relax your shoulders and keep your back straight, eyes forward. Do not make long steps, do not throw away the leg forward and land on your heel. It is better to put the supporting leg approximately at its center of gravity on the front part of the foot, making smaller steps and more. Watch as children run, they do it instinctively, as nature intended. It is also useful to check out and watch a video about the natural run.
- For beginners, much more important than distance and running time. Do not bother to kilometers, as if you might wish it, it is a lot at once will not work. In the first stage, your task - to adapt the cardiovascular system and to prepare the musculoskeletal system. Begin by jogging for 20-30 minutes. Volumes Grow only after 1-2 months of basic work and no more than 10-15% per week.
- Do not forget about the workout, remember how it was in gym class at school. Cooling down and stretching after a workout is very desirable. And no need to load up before jogging: do not worry, you will in any case have the strength to run to the house, but a full stomach can become a serious obstacle and cause discomfort.
- Follow the principle of periodicity of training. Run three weeks according to plan, without concessions, but on the fourth week, give yourself a break: Lower volume, intensity and amount of training, unload, gain strength, but do not throw run absolutely. Unloading - is not the lack of running and jogging a pleasure.
- And most importantly, the pace of the run must be such as to enable you to speak normally in short sentences. Breathe evenly as you are comfortable, nose or mouth - it does not matter. Control the pace of the heart rate monitor will help - just do not let your heart rate rise above 140, otherwise - slow down. Even if it is almost pitch. That's right, now we need to prepare the heart. The time will come, and you will flee faster and at a higher pulse, but not all at once, do not rush things.
Restricting the pulse to 140 beats per minute - a certain averaged value which is suitable practically all beginning runners. And remember - this is the most important principle, because of ignorance or non-compliance with which almost all the newcomers quit running due to overtraining! If you are new and run with a red face, heavy breathing, bulging eyes and your heart rate at this time 170, already do not care what you sneakers - long you will not stretch.
How to fight laziness
You will be too lazy. Every time you will be faced with a choice: to flee or stay at home - and you will be very lazy. I still do every time too lazy to run out in the morning, but there is one fact - not a single run, which I regretted. On the contrary, when I for some reason broke the plan and did not train, I always regretted it.
You can find a lot of articles about how to motivate yourself and to run, but in the life work best two things: supporters and registration for participation in the competition. You can lose weight by 3 kg or temporarily abandon the beer and decide what so well, and your motivation will disappear. But if you sign up for my first half marathon and even share it in social networks, consider that in the bag. Just do not be put off preparation until the last minute or to register for the event, which will be held in a month. You want to finish with a happy smile on your face? If so, remember this: a half-marathon for a beginner - it's six months of regular work and reduce the time limit is not necessary.
Instead of "crumple" preparation will help you to like-minded people, and it does not matter who it is - a brother, neighbor, husband, members of the running club or group to Facebook - the main thing that you have agreed to run and you had less reason to not run and look not seriously. Not everyone can train alone while marathoners usually quite self-sufficient people. Generally, in the initial stage of social networks are very helpful. Feel free to share your jogs, and sooner or later you will feel the desire to post it in the the result of a particular day - for example, 8 km - unconditionally overcomes laziness and the desire to stay at around 7 km. And when your supply will start to run some of your friends, then you have certainly not be able to filonit. It is very inspiring.
So, get on the Web information on the cross-country events in your city, choose a race and register. This is a prerequisite. Add to this the shoes, heart rate monitor, as well as at least one of the same madman, as you - and forward. See you at the start!