How to start to run: a complete guide for beginners

The reasons that people often throw run, usually three: physical - hard psychological - hard, physical and psychological - is very difficult. The third option - it is when you're running, you're starting to hurt his side, legs - in general everything, and once in the head also appear very tempting idea to throw all of this and go do something socially useful. You, too, is an integral part of society, is not it? And here the most important thing - not to go the distance. This is why you need to properly start and observe not only the rules that relate to your physical state and will help you avoid injuries, but also those who support the right mental attitude.

Many go. Lots of

As is usually the case. Put on sneakers and sportswear, go outside or the treadmill and lift off from the... high speed, whereby exhaled literally through 500 m, gasping and Twist off pain in the side.

As it should be. Each person can become a runner. Running - our innate ability, just need to remember how to do it right. New York coach Gordon Bakulis (Gordon Bakoulis) advises to start slowly and gradually increase the pace, but it is better to start with a walk! Just a lot of go. It does not work on weekdays because of work, then do it at least on weekends.

You can then start to run at a very slow pace, alternating running with walking. The pace should be such that you can talk throughout the run. As soon begins to choke - to slow down or go on walking. The amount of training - three times a week. Over time, you will be able to increase it to 4-5 times.

run plan and walk for 10 weeks:

1. 2 minute run, 4 minutes walk.
2. 3 minute run, 3 minutes walk.
3. 4 minutes of running, walking and 2 minutes.
4. 5 minutes of running, 3 minutes.
5. 7 minutes of running, 3 minutes.
6. 8 minutes of running, walking and 2 minutes.
7. 9 minutes running, 1 minute walk.
8. 13 minutes of running, walking and 2 minutes.
9. 14 minutes of running, 1 minute walk.
10. Run all the time.

Each run start and finish 5-minute walk away. If you feel tired until you finish your workout according to plan, then you either have too high a pace or chosen too challenging workout or run too long. Review your plan and select something lighter. And do not worry, even if you are moving a little faster than simply go - you're a runner.

Always good to warm up before exercise

A good warm-up It makes training easier, and you will be able to run longer, reducing the risk of injury to a minimum.

In addition, the warm-up - it's much more than just activate the muscles and increase blood flow. It is also launching our neuromuscular system by which the brain gives the command the muscles to contract and be ready to run. Our body begins to actively produce fat-burning enzymes, which, in turn, help our aerobic system to operate more efficiently. Synovial fluid is heated, and it helps to lubricate the joints.

During the cool-down our body cools down, all our systems are back to normal operating mode. Quick stops a negative impact on the health of the cardiovascular system. For such a slow enough to walk a couple of minutes after the jogging. As for stretchingIf time is really small, it will be possible to perform it at home before going to bed.

Unfortunately, not only beginners, but also those who gave himself a second chance to become a runner after the first failure, ignoring the warm-up and cool down, arguing that the lack of time and did not understand how important it is to train a whole and well-being both during and after running.

Alternate different running surfaces

Many runners do not even think about the fact that the diversity in the run can be made not only a change of pace, but also the change of the surface. Each surface brings something different, and your body adapts to it. For example, one week, you can run on treadmill. The second - on asphalt pavements of his district. On the next try, you can run on dirt paths in the park, which is then changed to a beach sand. On what you should not run, because it is concrete, asphalt as even though a bit springy. Concrete is absolutely firm and completely absorbs the foot strikes. Your legs will be fully feel the force of impact on the running surface, which can lead to injury.

Check the position of the body

running quality depends not only on the speed with which you iterate through your feet, but also on the work of all the other parts of the body.

Head. Opinion should be sent forward. The chin should be pressed against the chest, or, on the contrary, is stretched forward.

Shoulders. Here everything is very simple: they should be relaxed. Many runners straining them, causing physical fatigue and slows the pace of running. If you feel that you have strained shoulders, just shake hands and try to relax them. Remember this position and try to hold your shoulders relaxed until the end of the workout.

Hands. Your legs do what they dictate your hands. Remember this and try to work with your hands so that your feet are running nice and straight. This means that the hands have to move like a swing - back and forth - with good amplitude. Do not push them to the body with his elbows and swing them from side to side. The elbows should form an angle of 90 degrees, the brush lightly clenched fingers little concern palms.

Housing. It should be kept straight, avoiding tilt forward or backward.

Hips. Should be brought forward and the muscles directly. Not throws them back and they do not wag from side to side.

Legs and feet. Your feet should be springy, starting from the ground. Landing should fall in the middle of the foot, rather than at the toe or heel. Need to make a start that part of the foot, where the pad of the thumb. You seem to be rolled, not knock the heel on the ground. And do not make the broad steps! The ideal option: kick a foot on the surface should be directly under your body.

Move forward slowly but surely

The phrase "you need to hurry slowly" is perfect for jogging. If you want to learn to run fast and long, hurry in any case impossible. The classic mistake is not only beginners, but also those who have started running after the break - to increase the pace or distance too quickly.

Remember the golden rule of ten percent each week, increase by 10% the distance or speed compared to the previous one.

For example, if the first week of the total training time was 90 minutes, then in the second week, you can safely run for 9 minutes longer. Only 9 minutes, rather than 20 or 30!

The same applies to the distance: the first week - 12 km, the second week - 13,2 km.

make a variety of

Each runner periodically inspiration disappears, and running becomes boring. What to do? Finding different ways diversify their jogging. I am glad that these methods are quite a few, and everyone can choose a suitable specifically for him.

Music. Bored to run only on your thoughts? Assemble a playlist of your favorite songs and enjoy music. The main thing - remember that we unconsciously adjusts his pace running to the rhythm of music, so either take care of yourself, or choose specific playlists for runners taking into account the cadence (frequency). If you are not satisfied with the music, you can listen to your favorite podcasts or audiobooks.

minded group. If you are bored to run alone, find friends who are ready to support your athletic endeavors, or join the cross-country club. Run will be more fun, and will be responsible. Now, you can hardly find 101 excuses why should remain at six in the morning in a warm bed and not going to run, if the street you will have to wait for friends.

The running diary. It's an option for lovers of observation diaries and learning statistics. Track your progress and study of the processes and circumstances that affect the cross-country results can be your incentive. Because now you're running for a reason, and you can track your progress, to study the factors that at It is influenced, to draw conclusions and make adjustments necessary to improve results. This can be done with the help of cross-country applications or entire social health networks.

Meditation. Another way to diversify jogging - the inclusion in it of conscious meditation. You learn to listen to your body and understand their feelings, and to use it all for their own purposes, as well as paying attention to the world around us: nature sounds, smells and landscapes. It really helps when running long distances.

Remember that begins to run is never too late

Never think that begins to run at your age it's too late. Run it's never too late! No one requires you to sprint speed and endurance ultramarafontsa. This can be jogging, turning into walking. No matter what others think about you. Do not be afraid to look ridiculous against the background of more experienced runners. The main thing that it was traumatizing, maintain your health and bring you pleasure. Everything else - again!