About to start running, sooner or later, think many. If this is your first date and you don’t want to throw everything in two weeks (the most in a month — checked on personal experience), go for it prepared. We offer you this opportunity — easy guide for those who want to start running. If you have already tried to run, to remember some things still don’t hurt.
Reasons why people often quit running, usually three physical hard psychological — it is hard, physical and psychological — is very difficult. The third option is when you run, you start to hurt the side, legs — everything, but my head immediately appear a very tempting thought to give up and go do something socially useful. You’re also an integral part of society, right? And here the most important thing is not to go the distance. For this you need to start right and to respect not only the rules that apply to your physical condition and will help you to avoid injuries, but also those who support the right mental attitude.
A lot of walking. A lot
As is usually the case. Wear sneakers and sportswear, go outside or treadmill… start with a high speed, bringing out literally in 500 metres, gasping for air and scrutinise from the pain in my side.
As it should be. Everyone can become a runner. Running — our innate ability, we just need to remember how to do it right. New York coach Gordon Bakalis (Gordon Bakoulis) advises to start slowly and build up pace gradually, and it is better to start with a walk! Just a lot of walking. Does not work on weekdays because of work, then do it at least on weekends.
Then you can start Jogging at a very slow pace, alternating walking and running. The pace should be such that you could have a conversation throughout the run. As soon as you start to choke — slow down the pace or go for a walk. The amount of training three times a week. Over time you can increase it up to 4-5 times.
The plan of running and walking in 10 weeks:
- 2 minutes run, 4 minute walk.
- 3 minutes Jogging, 3 minutes walk.
- 4 minutes run, 2 minutes walk.
- 5 minute run, 3 minute walk.
- 7 minute run, 3 minute walk.
- 8 minute run 2 minute walk.
- 9 minute run, 1 minute walk.
- 13 minute run 2 minute walk.
- 14 minute run, 1 minute walk.
- To run all the time.
Each run start and finish 5 minutes by walking. If you feel tired before completion of exercise according to plan, it means you either took too high a rate, or have chosen too complicated a workout or run too long. Review your plan and choose something easier. And don’t worry, even if you move a little faster than just walking, you are already a runner.
Always warm up well before training
A good warm-up makes training easier and you will be able to run longer, reducing the risk of injury to a minimum.
In addition, the workout is much more than just the activation of the muscles and increase blood flow. She also runs our neuro-muscular system through which the brain instructs the muscles to contract and be ready to run. Our body begins to actively produce fat burning enzymes which, in turn, help our aerobic system work more efficiently. Synovial fluid is heated, and this helps to lubricate the joints.
During a hitch, our body cools down, all of our systems return to standard operation mode. Sudden stops negatively affect the health of the cardiovascular system. For such slowing down enough to walk a couple of minutes after completing the run. As for the stretch, if time is really not enough, you can accomplish it at home before bed.
Unfortunately, not only beginners but also those who gave a second chance to become a runner after first failure, ignoring the warm-up and pushback, arguing that a lack of time and not realizing how important it is for the whole workout and feel good during and after running.
Alternate a variety of surfaces
Many runners don’t even think about the fact that the variety of running you can make not only a change of pace, but a change of surface. Each surface brings something different, and our body adapts to it. For example, one week you can run on the treadmill. The second on the asphalt pavements of the area. Next you can try running on unpaved paths in the Park, which then changed to beach sand. What should not run, so it’s on concrete, even asphalt is at least slightly springy. Concrete is absolutely solid and totally absorbs shocks to the foot. Your feet will fully feel the force of impact, this running surface that can cause injury.
Watch out for the body
The quality of the run depends not only on the speed with which you sorted out the feet, but also from all other parts of the body.
Head. Gaze should be directed forward. The chin should not be pressed to the chest or, on the contrary, extends forward.
Shoulders. Everything is very simple: they should be relaxed. Many runners bend them, which causes physical fatigue and slows down the pace. If you feel that strained my shoulders, just shake hands and try to relax them. Remember this position and try to keep your shoulders relaxed until the end of the workout.
Hands. Your feet do what they dictate your hands. Remember this and try to work with your hands so that your feet ran nice and straight. This means that the hands must move like a seesaw — back and forth — with good amplitude. Do not press them tight to the body with the elbows and do not swing them from side to side. The elbows should form a 90-degree angle, hands slightly clenched into fists, fingers almost touch the palm.
Body. It must be kept straight, avoiding tilting forward or backward.
Hips. Muscles should be forward and right. Do not throw them back and not wag them from side to side.
The legs and feet. Your feet should move backwards from the earth. The landing should be mid foot, not the toe or the heel. You should begin with the part of the foot, where the pad of the thumb. You seem to roll and don’t knock the heel on the ground. And do not do wide steps! Ideal: the impact of the foot on the surface that needs to happen right under your body.
Move forward slowly but surely
The phrase “Hurry slowly” is great for running. If you want to learn how to run fast and long to hurry in any case impossible. A classic mistake not only of beginners but also of those who started running after a break — to increase the pace or distance too quickly.
Remember the Golden rule of ten percent: each week, increase by 10% distance or speed compared to the previous one.
For example, if in the first week the total time of the training sessions was 90 minutes, so during the second week you can safely run 9 minutes longer. Only 9 minutes, not 20 or 30!
The same applies to distance: first week, 12 km the second week of 13.2 km.
Make the diversity
Each runner very nice inspiration and run becomes boring. What to do? Find different ways to vary your runs. I am glad that ways to these quite a lot and everyone can choose the suitable specifically for him.
Music. Boring to run only under your thoughts? Create playlists of their favorite tracks and enjoy the music. The main thing to remember is that we unconsciously adjust their pace to the rhythm of the music, so either follow them, or choose playlists for runners including cadence (frequency). If you are not satisfied music, you can listen to your favorite podcasts or audiobooks.
A group of like-minded people. If you are bored to run alone, find friends who are willing to support your sporting endeavours, or join a run club. Running will be fun, and will be the responsibility. Now you can hardly find 101 justification of why you should remain at six in the morning in a warm bed and not go running if on the street you will have to wait for friends.
Running diary. This is option for fans of doing notes and studying statistics. Tracking your progress and learning processes and circumstances that affect cross-country results, can be your incentive. Because now you’re running, and can track your progress, to examine the factors that influence it, to draw conclusions and make adjustments necessary to improve results. This can be done using the Jogging apps or entire social networks health.
Meditation. Another way to diversify Jogging — the inclusion of mindful meditation. You learn to listen to your body, understand their feelings and use it to their own purposes, and also to pay attention to the surrounding world: nature sounds, the smells, the scenery. Helps a lot while running long distances.
Remember that to start running it’s never too late
Never think that you can run at your age too late. Run it’s never too late! No one requires you sprint speed or endurance of ultramarafon runner. This can be Jogging, turning in his walk. No matter what the world thought of you. Don’t be afraid to look ridiculous against the more experienced runners. The main thing that it was not traumatic, but support your health and brings you pleasure. All else is secondary!