If you decide to go jogging, or are already doing, but do not know all the features of this sport, then this article is for you.
Before jogging
You need to prepare for any run. This, of course, does not imply any lengthy procedures. But some features of preparation still exist. They are needed to feel maximum comfort while running.
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Eating before running
It is not advisable to eat later than 2 hours before a run (for more information on the principles of nutrition before running, see the article: can i run after eating). But if the running pace and duration are not high, then you can have a light snack half an hour or an hour before training. As such a snack, you can drink a cup of sweet tea or toast with coffee.
How to dress for running
You need to dress so that it is easy and comfortable for you. At the same time, you do not need to go to a company store and buy the most expensive tracksuit before your first run. To begin with, it will be enough to find light shorts and a T-shirt for the summer period or an ordinary cheap tracksuit made of bolognese fabric for the autumn-spring period. We'll talk about clothes for winter running in other articles.
In the heat, be sure to wear a hat.
Running shoes
As is the case with clothes, you should not buy branded sneakers for a lot of money for the first workout, even if you are able to buy expensive shoes without harming your budget.
Many stores sell nice running shoes, which cost 400-600 rubles, while not much different from their expensive counterparts.
When choosing a running shoe, look at the outsole first. It should be thick enough and have a notch in the middle to cushion the leg. In this regard, it is better not to take sneakers whose sole is completely flat and smooth. In such shoes, you can beat off your legs or even damage your vertebrae, since they are not designed for running on asphalt or paving slabs. Next, choose your sneakers by weight. They should be very light and not stiff.
At the same time, at the first workouts, you can run in any shoes, including sneakers. But try to get normal running shoes as soon as possible.
First run
Pulse while running
So, we got to the very run. First of all, you need to understand whether you can run at all, or is it better to start with a brisk walk. This is not difficult to verify.
Start running. If after a couple of minutes you start to choke a lot and do not have enough strength to run further, then check your pulse. If its value has risen above 140 beats, then at first you should not run.
It is not difficult to check the pulse. All you need to do is have a stopwatch or a regular watch. Feel the pulse on your wrist or neck. Timed 10 seconds and count the number of hits during this time. And then multiply the resulting number by 6. This will be the value of your heart rate.
So, if the pulse after 2 minutes of light jogging jumped to 140 beats and even higher, then it is better to replace running with a step. And the first couple of weeks walk for 30-60 minutes at a fast pace. At the same time, each time check if you can run, and until your heart rate after 2 minutes of running is less than the cherished 140 beats, continue walking.
However, this rule does not apply to people with tachycardia. Their pulse rate and in a calm state can reach 120. There is only one advice to such people - be guided by your well-being. If you can run, then run. In just a month, you can cure tachycardia just by jogging, if you doze the load correctly.
Running technique
Any novice runner needs to remember one very important rule regarding running technique - THERE IS NO RIGHT TECHNIQUE. It sounds strange, but it is. There are general guidelines to follow while running. But these principles may not be used if you can easily and comfortably run without them.
A striking example is the Ethiopian stayer and Olympic champion Haile Gebreselassie, who set many world records and won two Olympiads at a distance of 10 km, running with one hand pressed to his body, which is absolutely wrong if you read about the correct running technique.
So that's it. The basic principles of running are as follows.
1. No need to pinch and raise your shoulders. This will not help, but you will have to spend energy to maintain the shoulders in a tight state. Relax and don't pinch. The main rule that all distance runners adhere to. This does not apply to the sprint. Run 100 meters in a record time in a relaxed state it will not work.
2. You can place a stop in several ways... For a beginner runner, it is best to run on the principle of rolling the foot from heel to toe. That is, you first put your foot on the heel, and then, due to the inertia of body movement, the leg rolls onto the toe. And the repulsion from the ground occurs precisely with the toe. There is a variant of running solely on the forefoot, without touching the floor with the heels. To do this, you need to have very strong and enduring calf muscles. And you can also run a reverse roll. We put the foot on the toe and then lower the heel. You can also run like this, but for many it is less convenient than the first option. There is another option called Chi-Beg. In this case, the leg is placed on the entire foot at once. But this type of running needs to be studied for a long time in order to apply, since unknowingly, you can injure your legs and vertebra, using this technique.
3. The head must not be lowered. You don't have to look at your feet - don't be afraid, you won't fall. Look around, or in front of you. Then the position of the head will be correct.
4. The body must be kept slightly inclined forward. This is done in order to relieve the back and allow gravity to work for us. Conversely, if the body is tilted back, then the force of gravity will work against us. School physics - we will add, thus, a component of force that will pull us not only down, but also back. Therefore, deviating back is a gross mistake.
5. Hands are best keep the elbows slightly bent, and during movement it is necessary to do so that no hand crosses the midline of the body.
Here are the basic principles of running technique. But, I repeat. Except for the correct placement of the body, all other principles are strictly universal. Therefore, try first to run as it is written, and then look for your technique in which it is easiest for you to move.
How to breathe while running
So many aspiring runners care correct breathing technique while running... And in vain. As such, proper running technique DOES NOT EXIST. Do not believe when they tell you to breathe only through your nose. This is necessary for sprinters, since they do not need oxygen while running, and this method is also used to train the lungs of professional athletes so that they can run on a minimum amount of oxygen.
We don't need a sprint or record speeds. Therefore, while running, breathe with everything you can - with your mouth, nose, if you can breathe with your ears, breathe with your ears. The main thing is not to limit the access of oxygen to the body. Professional athletes even have a device that is superimposed on the nose to open the nostrils wider, through which more air will flow in this case.
How much to run
Choose the time or distance for running yourself. If you can run for 30 minutes without difficulty, run. If you can only run for 10 minutes, then run for 10 minutes. You should enjoy running, not trying to break the world record. We are now talking about newbies. If you have been running for a long time, then this article will not help you in any way - you yourself should know all this.
However, running for weight loss will not work if it is less than 30 minutes long. But for health benefits and maintaining immunity, daily runs for 15-20 minutes are enough.
An excellent option for strengthening your health would be jogging every other day for 5-8 km. For more trained athletes, you can sometimes run 20 km. If you want to run every day, then first read the article: Can I run every day
Where to run
You can run on any surface. If you are interested in where is better, then read in detail about all types of surfaces in the article: Where can you run
To improve your results in running at medium and long distances, you need to know the basics of running, such as correct breathing, technique, warm-up, the ability to make the right eyeliner for the day of the test, and others. Therefore, I suggest that you familiarize yourself with the unique video tutorials on these topics from the author of the blog "running, health, beauty", where you are now. You can find out more about the author and video tutorials on the page: Free running video tutorials ... These lessons have already helped thousands of people and will help you too.
