In the life of every person there comes a moment when he thinks about his health, the best step towards which is physical exercise. Running is a great way to bring your body back to normal, which does not require any special material investments, as well as just an effective and useful physical exercise.
How to start running correctly?
The ancestors of modern man often ran due to the fact that they needed to hunt and defend themselves. But in the modern world, when the products necessary for life are on the shelves of stores, which can be reached simply by crossing the road, and there is not much to defend against, people began to run less and less. However, judging by the fact that you are reading this text, this topic is interesting to you.
It is worth noting that many are capable of running, but are they doing it right?
Here are a few points that must be followed in order to do this business correctly:
- When running, the shoulders should not move. It is necessary that they be relaxed and in the same position.
- Hands move freely along the body.
- The hands are slightly clenched into a fist.
- When running, the body is tilted slightly forward.
- The foot of the supporting leg should, when touched, be level with the body, and not in front of it.
- For proper breathing, you must maintain your posture.
- Do not take too broad steps. This will have an inhibitory effect.
8 reasons to start classes today
Lacking incentive? As motivation, below are 8 reasons that will make you go outside and start a run:
- Running can extend your life by strengthening your heart and improving the flow of oxygenated blood to all organs. This will help reduce the risk of many diseases.
- Running can burn calories very effectively, which means it will help you lose weight, as well as maintain weight, as it normalizes metabolism.
- You can go jogging for free, without buying an expensive gym membership.
- Running helps to relieve stress and get rid of mild depression, because when running, the body produces pleasure hormones - endorphins.
- Running is self-improvement, it makes you better. You get stronger, faster and much more enduring.
- Energy charge! People who run in the morning claim that the energy they get from running is enough for the whole day. Combined with a healthy diet, you get a great way to recharge.
- This physical exercise will allow you to escape from the hustle and bustle and look at the world around you in a completely new way.
- Memory develops while running! As scientists have shown, while running, in the part of the brain that is responsible for memory, there is an active growth of new cells.
Effect on the body
A few words have already been said about the positive effect of running on the body, but I would like to expand on this topic in a little more detail.
Positive effects on the digestive system
After numerous exercises, the condition of the pancreas and stomach will improve. The work of the intestines is also stimulated and it is treated for any ailments.
The condition of the gallbladder improves, all stagnant processes are eliminated, and the gallbladder is cleansed, in connection with which the body, one might say, is renewed. If you run actively and regularly, then stones will not appear in this organ. Without any medication, liver function is normalized!
Positive effect on the musculoskeletal system
Stretching and warming up while running eliminate body congestion, promote the growth of new tissues and cells. If you are fond of running, then in addition to the previously listed transformations, the condition of the spine will also improve.
With proper breathing, the lungs expand while running.
Running every day will help you develop willpower and self-confidence, as well as determination and perseverance, and help you become more balanced.
Rules for beginners
Well, now it's worth saying about the rules of running for beginners:
- When you run for the first time, the body, due to lack of physical activity, will not take your idea to go in for sports very happy. Your legs will start to burn and your chest will heave hard, but remember to keep running. For beginners, 10-15 minutes is enough.
- You should definitely practice in comfortable clothes that do not hinder your movements, and in comfortable shoes.
- Find a pace that is comfortable for you to run.
- You must breathe correctly. Inhale should be through the nose and exhale through the mouth.
- Do not forget to warm up before jogging, because warmed up muscles are less prone to injury.
- Stretching should be done after exercise.
- To achieve results, you must run at least three times a week!
- Is it raining and thunderstorm outside? Nothing! Go for a run in any weather, just dress appropriately.
- Never give up! No matter how difficult and hard it is, keep running. Make it a condition to study for at least three weeks. Believe me, after this time, the pain in the muscles will recede, giving way to lightness and speed.
First time beginner running program
Below is a running program for beginners for the first time, for two months.
Running and walking alternate!
1 Week. You need to run for 1 minute, walk for 2 minutes. The total duration of the lesson is 21 minutes.
2 week. Run 2 minutes, walk 2 minutes. Each workout should be approximately 20 minutes long.
3 week. Run for 3 minutes, walk for two. Practice for 20 minutes.
4 week. Run 5 minutes, walk 2 minutes. Each workout in the fourth week should be 21 minutes long.
5 week. We increase the running time to 6 minutes, and we reduce the walking time to 1 minute. We train for 20 minutes.
6 week. We run for 8 minutes, walk 1. The workout lasts 18 minutes.
7 week. Run 10 minutes, rest one. Practice for 23 minutes.
8 week. Jog for 12 minutes, walk for 1 minute. The duration of the workout is 21 minutes.
Work on yourself is, without a doubt, great, but take a break, with such a running program, at least a day long.
How to start running in the morning for beginners?
Set a goal for yourself before going to bed to get up the next day with the first alarm clock, which should start at 6 a.m. You should run from 6.30 (half an hour for training) to 7.30, when our body is best suited for physical activity. It is also worth remembering that you and your body have just woken up, so do not overextend it, developing a breakneck speed while running. As mentioned earlier, you need to run at the most comfortable and comfortable pace.
Well, if you have read this entire text to the end, then most likely you are serious and determined. Now the main task will be to gather all your willpower into a fist and just start. It is very important not to lose this very determination during training, on the most thorny part of the path - at the beginning. Be sure that if you try and do not stop believing in yourself and in your capabilities, as well as act, then the result will not be long in coming.
