How do I start to run and have fun

I've never won a competition and did not run with the pace of 3 minutes per kilometer, but have great respect for those who have achieved such success. I grew up in the suburbs of Philadelphia and instead went to a sports various creative circles. While my cousins ​​played soccer and participated in track and field competitions, I looked at them from the stands and told myself that I was not an athlete. He lived his fear, not dreams. For I spoke my belief that I am my own inspired.

However, I was able to perepridumat yourself and you too will be able to.

For years I found various excuses, but in 2012 resigned from the law firm "Paul Hastings" and went to London to to become a freelance journalist and write articles about the Olympic Games for your blog and some publications (Newsweek and The Daily Beast). Since then, I ran thousands of kilometers and has become one of those who was able to conquer the race 80 and 160 kilometers.

The most important thing is that I like it. I enjoy the moment when my "can not" is transformed into a "can." The pleasure that gives us

run, You can not buy in a health food store or shop with fresh juices. Running gives us a sense of confidence and buzz that we earn their own labor, and do not expect, like a gift.

I know this kind of life. I live it. I want to share it with you.

Pick outfit

Let's talk frankly. All that you need to run - is running shoes (plus sports top for the girls) and sports pants, of course, if you do not participate in the ultramarathon Burning Man in the desert, where athletes run naked. And that's enough!

Below you will find a list of the most necessary things. runners constantly trying to sell a ton of any unnecessary nonsense. Do not get fooled by it. Start with a good pair of running shoes, and in the seventh chapter, we will discuss a couple of other fun gizmos that can be purchased.

1. Sneakers

Go to the sports shop and pick up shoes. Not a fact that will suit you the most cool and expensive model, so choose carefully and do not be afraid to ask for advice from salespeople. I strongly recommend that you pre-examine their gait to find suitable shoes.

2. Headphones

Personally, I stopped running to the music, but understand that the rhythmic bit It helps you keep moving. Choose quality headphones for the active lifestyle, such as wireless Monster iSport Bluetooth Wireless, Yurbuds or Jaybird X2 Wireless, because they are able to withstand a variety of vibration and water resistant (not break contact with the drops sweat).

3. Sports tops and sports shorts

To begin, simply choose comfortable clothes from your wardrobe that will not chafe and, in the case of sports tops, supports the breast. Its steep jogging outfit, you will gain later.

View this publication in Instagram

Publication by Robin Arzon (@robinnyc)May 19, 2019 at 11:51 PDT

4. Water

I always adhere to the following rules: if you're going to run longer than 40 minutes, you need to drink water. It can be extracted from the drinking fountains, which are found on the road, or carry. For runs of less than 40 minutes will be enough to drink before and after the races, of course, if the street is not worth wasting heat.

5. motivating Page

Start a running journal, diary or to set up a so-called mood board that will support your motivation. Also sign up for accounts in social networks, that make you happy and to inspire jogging.

6. Identity document

Just in case, bring your driver's license. I advise you to also get a special bracelet, which will be written in your personal data (name, address and phone number).

7. Sports watches or application to run

They can cost anywhere from twenty to several hundred dollars. If you do not prepare for the Ironman Triathlon and you do not need to measure many different parameters, first you quite suitable free app Nike + Run Club or Strava, to help you determine your speed and distance.

Prepare yourself mentally and physically

In preparation for his first marathon after parting, Overcoming mile after mile, I was cured of mental healing. And as corny as in the book "Eat, Pray, Love", crossing the finish line in Central Park, I was a different, a better version of yourself. Once you go over the beloved city, sending the finish kisses to friends and family, and your neck will decorate a medal, you will feel like a real warrior. I always remember that moment when I doubt creeps.

Running - it's a lifestyle, marathon - this journey, each race opens in new faces to you. All this begins with the first step.

1. Do not assume that a program with alternating running and walking - a kind of unnecessary crap

Do what makes you get up off the couch, even if sometimes you will be wrong. Be honest with yourself in regard to health and fitness levels. Be honest with yourself. This is especially important for former athletes and those who decided to resume training after a long break. Gradually, you will return to the previous form, start small.

2. Do not worry if you encounter some discomfort

You'll have to get used to the unpleasant sensations and mild pain, but you should not feel sharp and sudden pain. If you are not sure that you really have something hurts, try to go one step at a minute or two and see if the pain will disappear. If you still have a concern, stop and consult a specialist.

3. You may be out of breath, but do not suffocate

If you feel that you do not have enough air, even to say reduce your pace. Breathe in the nose, exhale mouth.

4. Pain and cramps in my side - a common thing for runners, beginners, as the muscles are not yet accustomed to the load

Gradually, it will pass. If you feel discomfort, begin deep breathe, Filling the aperture with air. Raise your hands, relax your shoulders, lean forward slightly and stretch.

5. When choosing routes for running, look for well-lit walkway with a smooth coating

Old-fashioned paved sidewalks or dark trails are not the best place for jogging.

View this publication in Instagram

Publication by Robin Arzon (@robinnyc)April 14, 2019 at 7:11 PDT

6. If you are going to run less than half an hour, you do not need to bring anything extra

Take water, if it is vital to you, but before you leave you should not tightly dine or hang on a bunch of equipment. Simplify. You, sneakers and sportswear - this is all that you need.

7. You will have bad days

Sometimes you just can not cheer up yourself and go outside. Try again tomorrow. It is important that you do not give up trying to reach my goal. Nevertheless you choose for themselves a convenient time and stick to it. habit forming It takes a long time.

8. Do not try to look cool

You are just starting out, and no one expects that you will immediately show himself as a professional athlete. Concentrate on the sensations.

9. Make a choice in favor of the "budget" technologies

Maybe one day you buy the most complex and GPS-clock with all the sensors. Model with impressive features. But now, in the beginning, they do not need.

10. pass a medical examination

Make sure that you can run. For this pass a medical examinationTo assess the health indicators of the body. When you start to measure time and distance run, good to know your blood pressure, pulse at rest, cholesterol levels and overall fitness level.

Warm up before jogging

• Jogging and walking for 5 minutes. If you immediately start to run, you run the risk of injury. Start with walking or light jogging to warm up the muscles and to disperse the blood.
• Acceleration. To develop speed, improve physical fitness and warm up, running should start with the acceleration, that is, long steps, something like running with a highly raised thigh. Technicians performing accelerations may vary, but the point of the exercise is to accelerate within the first 20-30 seconds and then slow down. Acceleration increases stride length and allows you to change the legs often. After several minutes, light jogging gradually speeds every 100 meters, and then return to easy running.
• Dynamic stretching. Static exercises when you lock the muscles in one position, stretch them. Before a run is not recommended to perform static stretching as it cools and warms up not muscle, while dynamic stretching improves flexibility and relaxes the muscles. Dynamic exercises may include jogging with zahlostom shin, side steps, squats, swings and dynamic tilts forward (move forward, raise one leg and touch the toe of the opposite hand). Before starting perform dynamic run workout for 5 minutes. So you warm up muscles, but do not get tired.

Run correctly

economical running technique It will allow you to move faster. However, some among the most famous athletes running imperfectly. For example, Paula Radcliffe, specializing in long-distance running, is known for its clumsy gait, however today it is considered the fastest marathon runner among women. Yet mistakes that lead to personal injury, do not contribute to the effectiveness of training. In one way or another, I sometimes she does them. What bugs you may encounter:

• While running, you take away his hand too sideways - so that it intersects the center of the chest. This leads to additional energy costs. Keep your arms straight ahead, elbows at 90 degrees. Keep the same position, the retraction arms back, elbows tight against the chest. I advise you to practice before a mirror.
• We rounded shoulders and slouch when get tired and / or torso muscles in our underdeveloped. Be sure to pay attention to work with the torso and whole body during exercise: a few minutes to run high lift your shoulders, and then relax them specifically and lower. Sometimes while running we cant forward. This impulse comes from the ankles, so ssutulennye shoulders are not the only cause disturbances running technique.
• When you squeeze his fists, your speed drops. Imagine that in each hand you lies chipsine, so squeeze the fingers so as not to break it.

View this publication in Instagram

Publication by Robin Arzon (@robinnyc)April 30, 2017 at 9:53 PDT

• Sometimes, trying to run faster or to overcome the greater distance you are doing too much acceleration. As a result, when you land, the entire burden falls on the foot, and the speed remains the same. To avoid this, try to speed up the movement of arms and legs to change faster. Watch for synchronicity feet and hands, that is all your body parts must work simultaneously. If the hands are slower, this leads to an awkward gait, and vice versa. Theoretically, you should touch the ground when the leg is strictly under your torso. Olympian Jack Daniels believed that 180 steps per minute - this is the perfect pace for the run. In principle, this rate is considered standard.
• It should not land on the heel, because it's your foot touches the ground twice: right heel and then toe, not the middle of the foot. It would seem that everything is clear, but some people just do not know how to run the other way. I had never been such that I have never landed on the heel during marathonEspecially when I have tired legs. Of course, there is always that the correct technique on the run, making it safer and more efficient. I think landing in the middle of the foot softens the blow and improves efficiency, but do not see anything wrong if the burden falls on the heel. Think of the motion of the body as a whole. If you think that something is going wrong, maybe it should be changed.
• Too slow running a negative impact on your vehicle. The best way to train the muscles to load and work on his body - a high-speed running on the track. Focus on the hand movements, the feet and changing pace. Control your breathing, connect your abdominal muscles, relax your shoulders and make sure not to bend forward (to avoid this focus on the entire body from the ankle to the top).

Common among runners, these errors are the most common.

Robin Arzon - ultramarafonets, a professional coach and a happy person. Its motto - "Shut up and run." In «Shut Up and Run. The manifesto of freedom and slimness"Robin told me what inspired her jogging and that helps not to lose motivation, shared program of preparation for the race at different distances and recovery methods after large loads.

Buy