At least once in a person's life, an obsessive desire has visited - to start running. All desire disappeared after 2-3 times. There were useful activities, excuses.
There are three reasons people give up running:
- Physical. Legs begin to hurt, especially the next day. Side, lower back. The man gives up. Decides he is not ready to run.
- Psychological. Many find it difficult to force themselves to go outside and run in the morning.
- Physico-psychological. The most common problems include the above.
Running should be taken seriously. Below we will tell you how to start jogging correctly in the morning so as not to finish a useful activity in a few days.
How to start running from scratch?
Aim before starting a run
Goal setting is important to running from scratch.
You need to clearly answer your questions:
- Why do I want to run? Health problems, desire for a smaller dress, improvement of the respiratory system, well-being, mood. It is important to clearly know why.
- What to achieve? It is advisable to determine specific numbers for yourself. Lose 15 kg? Run, without breath, 1 km? Reduce your waist by 5 cm? A rigid digital framework will help you achieve your goal.
After answering these questions, it will become psychologically easier. The person will know why he is doing it.
After setting the main goal, it is recommended to set intermediate goals. For example, run 1 km today, and 5 km in a week. Come up with a small reward for achieving each goal. Then the psychological component will not be perceived sharply, reject the new occupation.
What time of year is it best to start?
When running from scratch, it's best to start in late spring, summer. In these seasons, the weather is mild in the morning. Not worth the bright blinding sun, a small cooling breeze blows from all sides. Such weather adds strength to a person. If you have a desire to run in winter, you don't need to wait until summer.
Do one of two ways:
- Go to the gym on the treadmill. This option is the most acceptable. The weather will not hurt a person. You can run at any time, even if there is a blizzard outside, strong wind.
- If there are no funds for a fitness center, then you can start in the winter season. Dress warmly so as not to catch a cold. Be sure to wear a hat. Ears are a delicate organ that is easily amenable to disease.
Despite the fact that late spring and summer are the most favorable seasons, you can start running at another time.
Time for classes: morning or evening?
The time of classes depends entirely on the well-being of the beginner to run.
It is recommended to follow the structure:
- Jog one day in the morning.
- In the second - lunchtime.
- In the third - evening.
- Compare the feeling after running in all three cases.
- To conclude.
If a person is more comfortable in the morning, he feels much better at this time of day, then the choice must be made in this direction.
Scientists have proven that jogging is different at every time of the day:
- Early morning. The body wakes up. There was no food in the body for 6-10 hours. There are not so many forces. At this time, running is hard, shortness of breath quickly appears. An undesirable time for jogging is early in the morning when the body is awake.
- Morning (an hour and a half after waking up). The body begins to wake up, the muscles gradually come to tone. This time is remarkable compared to the early morning hours.
- Dinner. The processes in the body slow down by this time. The work of the heart is deteriorating. Doctors advise against jogging at lunchtime because of the biological component. Lunch runs are popular. Changing your workplace to a treadmill in the park for an hour is a pleasure.
- Evening is an effective time for running. The body is fully awakened, the muscles are in good shape. By the evening, the body is ready for maximum stress. Scientists noted that the speed of a person's running in the evening and in the morning is significantly different. In favor of the evening time.
The choice of time for classes is recommended to be made based on your own health.
Choosing a place to run
The place for running is selected purely individually. In winter, a hall is best suited.
In spring and summer, a wide selection:
- a park;
- stadium;
- forest;
- street sidewalks;
- boulevards;
It is more comfortable to run in the forest (park). The body concentrates less on fatigue when there are tall trees, nature, and singing birds around. But in such places it is harder to run because there is no well-formed asphalt path. For the first time, streets, stadiums will do.
How to run correctly?
It is important to adhere to a few rules when running:
- You need to "land" on your leg correctly. "Land" on the toe, and then easily step on the heel.
- The back should be straightened, the shoulders should be lowered, the press should be tense. You can not run crooked, stooped (leads to injury).
- Hands are relaxed. Located just below the chest. Do not wave your hands too much. They move by inertia, rising and falling to match the run.
- You don't need to raise your knees high. The higher the knees when running, the more energy is expended.
- It is not recommended to run quickly, “for wear and tear”. Slow running for a long time is beneficial for the respiratory system.
- Stare straight ahead when jogging.
Correct jogging will help to avoid injuries, bruises.
How fast to run?
It is important for a beginner to find a comfortable pace. The most effective is the pace at which the person can speak calmly. Does not choke, does not swallow words. It is a mistake to believe that running fast is beneficial. It is not always so. Endurance running is beneficial. Low speed for a long time.
How to breathe correctly?
Breathing correctly will make you feel better. Unexpected fatigue overtakes even an experienced athlete if the correct breathing is not observed. Take a deep breath through the nose, gradually exhale through the mouth.
Choosing clothes and shoes for running
There are special jogging clothes available at specialty stores. But you don't have to spend a fortune on clothes.
Any thing that satisfies the qualities will do:
- Clothes (shoes) should be comfortable. Nothing should be pressed anywhere, overtightened, constrained movements.
- In summer, socks should not be high to allow the skin to breathe. In hot weather, clothes should be short.
- Choose comfortable shoes. Running shoes, sneakers are suitable.
Do I need to run every day?
It is not recommended to run for a beginner every day. The body does not have time to recover and rest. Running every day is much harder for the body. There is a psychological barrier that does not allow you to continue training. For a beginner, running 3-4 times a week is enough.
Eating before and after a run
There are several rules of nutrition when jogging:
- Do not eat immediately before running.
- In 30-40 minutes you can have a snack with light food. Fruit, bar, yogurt.
- After a run, it is not recommended to eat everything that your eyes can see. A light snack will suffice.
Drinking liquids
After training, you need to drink water, as the body is partially dehydrated. It is advisable to drink half a liter of water for full recovery. If the temperature is high outside, it is recommended to take water with you. Drinking plenty of fluids before exercise is not recommended.
Running gadgets and music
The development of technology does not stand still. There are gadgets out there to help the novice runner. They act as a trainer: they count the calories burned, kilometers traveled, calculate the pulse, speed.
Most popular gadgets:
- fitness bracelet;
- heart rate sensor;
- specialized headphones;
- running shoes;
- applications on the phone;
It is recommended to choose music that is energetic, uplifting. Yandex.Music has many sections aimed specifically at jogging. The playlists are people running. It is recommended that beginners refer to this section of Yandex. This will help reduce the time to create your own playlist of suitable music.
Running program for beginners
It is important to create a running program correctly.
It is recommended to follow the tips:
- You don't need to rush to high goals right away. You cannot immediately try to run 5-10 km. It is important to gradually increase the distance run.
- Be sure to start with a warm-up. Warm-up allows the muscles to stretch, tune in to the training mood.
- Start running with a step.
The running program can be found in the phone market. Many of them are free. Calculate the goal for the day, based on weight, height, human capabilities.
It's important to start running from scratch correctly. Then there will be no desire to stop a new lesson after 2-3 workouts. Every person can start running.
The main thing is to correctly calculate the opportunities. Do not rush to extremes. It is important to be able to rest. It is not recommended to run every day, so as not to drive the body into a stressful state. Following all the above rules, running will turn into a pleasant experience and will not cause any inconvenience.
