When a person begins to do anything, it is always necessary to know the basics that will help you quickly get involved in this new business, and not harm yourself. Running, no matter how simple it looks from the outside, is no exception. Therefore, if you asked a similar question, it says that you are on the right track. This article will tell you what you need to know first if you are going to work out, or have already started running.
Running clothes and shoes
Don't wait until the day you save up for your first branded running shoes. You can spend several thousand rubles by buying them, and in a month you will realize that you do not need running at all. Of course, if 3-5 thousand rubles is not money for you, then feel free to go to any outfit center before the first run and there you will be dressed from head to toe.
If you have no desire to spend that kind of money on running shoes at first, then limit yourself cheap sneakers, which, although they will be inferior to special running shoes, if chosen correctly, they will be able to meet all the minimum requirements for running shoes. Namely, the sole must have normal cushioning; you cannot run in sneakers or sneakers with a thin sole. In any case, for beginners. It is advisable to choose the lightest sneakers, and it is also better to look for shoes with laces rather than Velcro. One option is Kalenji sneakers, which are available at Decathlon stores.
There are even fewer problems with clothes. In summer, any light shorts and a T-shirt, in spring and autumn sweatpants, a thin jacket, preferably with fleece, but not necessarily a sports jacket. In winter, one more jacket and thermal underwear is additionally put on under sweatpants. Hat and scarf or collar.
And when you are already involved in running, then you can already go and buy special running equipment. Otherwise, it doesn't really matter.
Basics of running technique
In one of my video tutorials, you can subscribe here: running video tutorials, I talked about the basics of running technique for any runner, no matter a beginner or more experienced.
In a nutshell, I will tell you the content of the video - that is, the basics of running technique that you need to know and apply from the first runs:
The shoulders are lowered. The arms are bent at an angle of about 90 degrees. When moving, the palms do not cross the midline of the torso, but neither should they work strictly along the torso. The fingers are clenched into a free fist.
The body is slightly tilted forward. If you have a large forward bend, then you need to further strengthen your back muscles. Conversely, if you do not have a bend, or even a blockage back, then pump the abdominal press, since yours is too weak.
Legs should be placed approximately in one line. In this case, the feet should always be directed along the path of movement. You do not need to place them to the sides.
More articles to help you start running correctly:
1. How long should you run
2. Eight running targets
3. Running for beginners
4. Why running is useful
You can place your foot both on the heel and on the toe - whatever is more convenient for you. It has long been proven that both methods of staging have a place to be, and with a correct and elastic stance of the foot, they will not bring harm. The myth that the foot cannot be placed on the heel is slowly beginning to collapse. If you are interested in finding out the proof of my words, write in the comments, and I will give you examples of professionals who run off their heels, I will throw links to interviews with doctors and professional trainers who also say that everything depends on the person. You can't fit everyone to the same standard.
The stance of the foot must be firm. You cannot slap your foot on the ground. The quieter you run, the better. Determine the elasticity of the positioning of the leg precisely by the noise you create.
Breathing while running
It is necessary to breathe both through the nose and through the mouth. Again, there is a myth that one must breathe exclusively through the nose. This is nothing more than a myth. Why this is so, I told in my first video tutorial from the free series, to which you can also subscribe. To subscribe, follow the link: Running video tutorials.
Also, the main rule of breathing is to breathe naturally. Breathing should not be shallow. More accentuated exhalation and prolonged inhalation. Start breathing from the first meters of the distance so that you don't run.
How fast to run
Important question. You need to start at slow speeds. It is best, if your resting heart rate does not exceed 70 beats, run on the pulse 120-140 beats per minute. If you have tachycardia, then run according to the sensations, because the heart rate is 120, most likely you are walking. And running even slow will raise the heart rate to a level not lower than 160. But running should be light. When running like this, you should speak easily and not choke. You can also start with alternating running and walking.
If you need to prepare for passing the test, then in any case, you must also start with slow crosses. Moreover, the distance of these crosses can vary from the level of your training, and be from 1 km to 10-15 km. In this case, the speed can be even slower than the step. But running at a high pulse right away is not desirable. It is necessary, for a start, to strengthen the heart muscle.
These are the basics to apply right away. Although there are many letters in the article, in fact, all this is not difficult to understand and do. There are many other features of running. Everything that interests you, you can find out in the section running for beginners: .
