Despite the fact that running is an extremely beneficial activity for every person, there are limitations on the length of the distance and the intensity of the workout. It is often related to physical condition and health. It is also recommended to know all the basics of proper running, including the technique of execution and a number of restrictions.
Can I run every day?
You can run every day, with the exception of a few cases:
- the girl is pregnant. In this case, there are restrictions on the training program that come into force from the first month of pregnancy;
- the state of health does not allow constant physical activity. It can also be associated with simple general malaise and chronic diseases, such as heart or digestive system;
- with the minimum physical form of a person. There are limitations for a person who has never played sports, as well as for people who have not exercised for various reasons over the past few years.
In all other cases, there are only restrictions on the intensity of the training program and the duration of the distance. Also, a limitation can be imposed on running with acceleration, since the untrained person's muscles are not strong enough for such running exercises after the main load.
Daily running
Daily running exercises are different for people who are into sports. This is due to their initial physical fitness. Therefore, for a professional and a beginner, the training program will be completely different.
For professionals
In the training program of a professional, running should be daily, while there are several features:
- running exercises are carried out every eight to nine hours. At the same time, rest days are just a decrease in distance;
- morning jogging is standard two to three kilometers, evening workouts should be considered basic, and the distance can be increased to ten kilometers depending on the athlete's desire.
For seasoned athletes
An athlete who has had a long break must follow a certain training system:
- the initial task will be to return to your previous level;
- the weekly rate is about one hundred kilometers, while the first days you need to run such a distance that will cause fatigue;
- when you reach your form, you can run with increasing distance and training intensity;
- if the break in running was not associated with health problems, then you can return to your previous level in a week.
For newbies
A beginner is a person who first stepped onto the treadmill. There are a number of conditions for this category:
- the first week of training should not contain daily training at all. The best option would be to workout three to four times a week;
- the duration of the classes is thirty to forty minutes;
- the first month should be devoted to teaching the rules of running technique, in addition, you need to fully find out your physical condition, including finding out the presence of diseases that can interfere with training;
- a beginner can reach the level of an athlete only after three months, taking into account constant training.
How long should you run a day?
The distance and duration of running primarily depend on the desired result, which can be a simple attempt to lose weight and sports training.
For health
In order to improve your overall health, you need to jog for thirty to forty minutes.
In this case, there are two training options:
- a half-hour run with an even and slow run, while no stops are made, and the entire distance is run at the same level;
- forty minutes of combined running and walking. The lesson takes place in this way - slow running alternates with rest during walking. You cannot make stops. This type of running is suitable for people who cannot run the entire distance in one go. Gradually, the walking time will decrease and the running time will increase.
To achieve athletic performance
To achieve a sports result, for example, to obtain a sports category, it is required to create an individual training program with an emphasis on running exercises. Most often, a training program is developed for long distances, including a marathon, for example, such as "White Nights".
If a person decides to run a marathon, then he will need to perform the following training running program:
- to achieve a good result in marathon running, you will need to run about ten kilometers every day, and it is necessary to run the distance, and not walk;
- running is carried out in one rhythm, for almost all ten kilometers. There should be no stops. Five hundred meters before the finish line, it is necessary to accelerate with the maximum jerk, this will lead to an improvement in lung function, as well as allow the muscles to gain greater endurance;
- in a sports training program, the first week should include daily running. At first, for a kilometer - two or three days, then three kilometers. The next week - five kilometers a day, in the future there is an increase. For each week, two or three kilometers are added, until ten kilometers are reached, which should be the minimum;
- after ten kilometers, with sufficient training of the body, it is possible to increase the run up to fifteen to twenty kilometers without rest. After the expiration of the first month, the first attempt to run a marathon distance is possible, which will run at the selected pace;
- with the chosen training program for three months (in the absence of health problems), it is possible to receive the third adult category and freely overcome the marathon distance of forty-two kilometers one hundred ninety-two meters.
Slimming
Weight loss running has several distinctive features:
- running exercises are combined with a fitness program (weight loss exercise complexes) and healthy eating rules;
- dependence of the duration of the run on the weight of the person.
To combat obesity, there is a small daily distance regulation:
- with a weight of more than one hundred kilograms, it is required to run initially one hundred to two hundred meters with alternating two to three minute steps, while the specified distance should be run two or three times;
- with a weight of eighty to one hundred kilograms, you need to run three or four hundred meters with intervals of simple walking;
- with a weight of sixty to eighty kilograms, the distance increases to five hundred to six hundred meters.
With the improvement of well-being and the increase in the fitness of the body, walking is gradually removed, and thus a continuous distance with a running of the same rhythm is obtained. In the initial classes, you need to run as much as possible.
When is it forbidden to run every day?
Daily jogging is prohibited in a number of cases, which mainly relate to the health condition of the runner. Many people have significant restrictions on physical activity, as a result of which the training system is compiled individually. At the same time, daily running or increased intensity is strictly prohibited.
Bad state of health
The first limitation to daily running is feeling unwell, which falls into two categories:
- general malaise, such as poisoning. In case of any general malaise or feeling unwell, running is not recommended, as this may entail negative consequences;
- chronic diseases. In the presence of a disease, in particular of a chronic nature, there are significant restrictions on physical activity. Most often, a ban on daily jogging is imposed for various diseases of the heart and digestive system, including the stomach.
If you feel unwell due to the category of ailment, an individual plan for jogging is carried out, which should be drawn up together with a specialist.
Pregnancy
During pregnancy, there are a number of factors that limit your daily running:
- an almost complete ban on intense running training is imposed when a miscarriage is possible;
- daily training can be carried out only during the first two to three weeks of pregnancy, in the future, the intensity and duration of training will depend on the condition of the fetus.;
- it is strictly forbidden to train daily in the period from the second to the fourth month and from the eighth to the ninth, since this time frame includes the most dangerous period of miscarriages.
Exercising after a long break
Restrictions on running after a long break are divided into two groups:
- past long-term illnesses. Indeed, in this case, the restoration of the body will take quite a long time. At the same time, at the initial stage, for two to three months, daily running training is prohibited, since the body may not have time to recover;
- the usual long break from running. When the lost form is restored, initial exercises lasting up to a month will be limited to daily performance. This is required for the muscles to return to their previous tone and gain endurance and elasticity.
Daily running is the best way to normalize the functioning of the body and bring it into constant tone. At the same time, do not forget that each person has their own restrictions on a number of principles, therefore, when jogging, you should follow all the rules.
Also, you should not go jogging through pain, as this can lead to a deterioration in health. Running direction training programs are created specifically so that a person can avoid various injuries and injuries.
