Every person at least once in his life thought about how to start running. Someone discovers that the ascent to the 5th floor has suddenly become an impossible task, another did not fit into his favorite jeans, the third thinks about his development, physical or spiritual.
In order for running to become a favorite habit, so as not to quit what you started in the middle, it is important to figure out how to start running correctly. You must know how to properly prepare for the lesson, how to tune in, what actions to take so as not to be disappointed in training. We will talk about all this in this article.
How to tune in for running?
It can be difficult for a person to tune in to long-term activities if they have never run before. Let's take a look at the top three reasons people quit running:
- Physical. It is difficult for an unprepared body to overcome the load, distance is difficult, because of this, a person does not get pleasure from classes and throws them;
- Psychological. It is difficult to force yourself to get up from the soft couch and go out into the street, and even start running. And meanwhile, on the TV there is a favorite series, hot tea in a mug, next to a phone and social networks. It is important to learn to step out of your comfort zone - by the way, this is one of the main skills that lead to success.
- Breaking expectations. You learned how to start running, picked up a training program for yourself, exercise regularly ... but do not see the result. You must be pre-determined for a long-term "relationship" with running. That is, convince yourself to run not only until you reach the coveted weight or for a set period, but to accept for granted that running is now an invariable part of your life. How to brush your teeth.
How to start running for beginners?
Many people decide to start running, buy themselves sports equipment, come to the park and ... do not know what to do next. They run thoughtlessly, without any scheme, quickly fizzle out, suffocate, get tired, do not fulfill their goal of "running 5 laps" and are disappointed.
You know what lies at the heart of running for beginners - a training program, it is a clear and understandable scheme, which is made taking into account the physical abilities of a person who has never run before. With its help, you will be able to start accurately and gradually increase the pace, you will not get tired and will not lose interest. You will calmly study month after month, rejoicing in your achievements and feeling proud of yourself.
So, if you are wondering how to start running from scratch correctly for a beginner, check out our program, which is ideal for people who have never stepped on a treadmill before. The basis of this scheme is the rule - it is necessary to alternate walking and running, and, in the beginning, the first is given more time, later the values should equalize, and when you become an "avid" runner, running should begin to displace walking.
The intervals given are alternated so that the total workout time is 40-60 minutes. All workouts begin and end with a 5 minute walk paired with breathing exercises. After 2-2.5 months, you will realize that you are calmly maintaining the distance without transitions to a step, and you can start introducing interval training, running uphill, increasing the pace or distance.
How do I prepare for classes?
After you have selected a running program for beginners, the lesson table has been studied and worked out, it is time to go to a sports store for the correct equipment. Start by choosing the right shoes.
What should be the ideal running shoes?
- Light - no more than 400 g;
- The toe bends well;
- The heel is springy;
- The winter pair is insulated and with tight lacing;
- The outsole is not slippery.
Clothes should be comfortable, comfortable, not restraining movement. In summer, a breathable T-shirt or T-shirt and shorts above the knee are considered the best option. In winter, they dress according to a three-layer principle: thermal underwear, a warm fleece sweatshirt and a windproof, lightweight jacket with pants (suit) and special sneakers for winter running. In the cold season, do not forget about a hat, scarf and gloves.
- Let's continue to study how to start running correctly - for beginners, we advise you to learn how to breathe correctly. The runner's endurance, exercise technique and well-being depend on breathing. Experts recommend sticking to an average depth of inhalation, working out your own rhythm and trying not to get lost. The classic pattern is 3 steps for inhalation and 3 steps for exhalation. Inhale oxygen through the nose, exhale through the mouth. In winter, you can inhale with your nose and mouth, but you should breathe strictly through a scarf.
- People who are looking for an answer to the question "where to start a beginner to run", we advise you to think over the musical accompaniment. In other words, download your favorite tracks to the player. According to studies, listening to music while playing sports increases endurance by 20%, has a great effect on mood, and does not let you get bored while jogging.
- If you decide to start practicing daily running, where should a beginner start, if not finding the right company? Running side by side on a track is not necessary, nor desirable. First, everyone needs to develop their own rhythm. But the presence of a like-minded person nearby morally supports, motivates for the result, and also increases productivity. Find a boyfriend or girlfriend who, like you, wants, but does not know how to start running and work out together.
How to start running so as not to quit?
If you have already started to implement the approved running plan for beginners, it is important for you not to break off and not throw this venture into the far corner of your grandmother's mezzanine. As you practice, pay attention to the following points:
- Warming up and cooling down after training will prevent the appearance of painful sensations after training, reduce the risk of injury and sprains;
- Choose beautiful places for running - green parks, special jogging tracks where there are many like-minded people, the river embankment. The surrounding views are great for jogging - personally tested!
If you are looking for a program for overweight people to start running from scratch, we recommend that you first visit your doctor to make sure that you are not contraindicated in exercising. It is not recommended for people with very heavy weight to run - they should start with walking.
- Learn the right running technique so you can start building your potential and be more productive. Here are the basic rules: the torso is kept straight, the eyes look forward, the shoulders are relaxed, the arms are bent at the elbows and moved in time with the movements back and forth. The foot is placed on the heel and gently rolled onto the toe. The legs are slightly springy, the step is light, not wide.
- We recommend you start your workout with jogging - this is the calmest and most measured type of jogging.
- You must know what the correct running for beginners is based on: the rules and the schedule. This means that you must perfectly master the technique and rules, and go out for a run clearly on schedule. No indulgences, transfers, weaknesses. If you postpone a run without a good reason at least once - 9 out of 10, that soon you will give up this business.
- Don't set unattainable goals for yourself. It is much more pleasant to slowly take small heights, gradually building up your potential, than to immediately start with a difficult cross and, failing to cope, abandon the venture for good.
If you don’t know when to start running, we’ll give you a very important tip: do not postpone your first run until next Monday. If you have decided - start right tomorrow!
How not to get bored on the track?
This question is very relevant, because monotonous exercises are often boring. Write down our tips - they will definitely come in handy:
- If you are wondering how much for beginner athletes to run, we advise you to focus on 40-60 minutes. This is the best time to warm up and not get too tired. Be sure to alternate between running and walking - this makes the workout less monotonous;
- Alternate the parks in which you run. Also, change the running surface: asphalt, sand, gravel, grass. In the future, we also recommend alternating the types of running - interval, shuttle, sprint, long cross, etc.
- Run to music or listen to audio books;
- Greet oncoming runners with welcoming gestures so as not to catch your breath;
- If you want to know how to start running long distances fast, aim for quality workouts strictly on schedule. Also, increase the difficulty of the exercises by 10% every week;
- Keep a running diary - write down how long you run, time, feelings, other details. Special gadgets or applications in the smartphone will help to track the parameters.
At the end of the article, we will remind you once again why it is worth starting to run, how such a habit is useful. Running not only helps to improve health and lose weight, but it is also a great antidepressant, an ideal stress reliever. On a treadmill in the park, being alone with your thoughts, you can concentrate on important tasks, find a sudden solution. This is a good opportunity to relax after a busy day at work, or, conversely, to cheer up and wake up completely in the morning.
