There are several reasons why people stop running. This concerns both the physiological and psychological aspects – it is very difficult to run and it is hard to force yourself to go to the next run. Often in the head, there are thoughts about leaving everything and doing something else.
So that your first run is not the last one, you need to plan your training session and you need to prepare for it. Only in this case will your jogging be effective and become an integral part of your life.
It is necessary to start running correctly and adhere to all the rules that will help you not to harm physical health, as well as morally tune in to training.
1. Consult a doctor
Before you start classes, you must remember that running is one of the most traumatic sports. Therefore, the training should be prepared.
First, you need to find out if you have any contraindications for jogging and consult your doctor.
Moreover, if you have complaints – this is a good reason to contact a doctor, who will order you to undergo a diagnosis and all necessary examinations and tests.
2. Moral tune
Running is not a very “comfortable” sport. Get ready for the fact that during the run comfortable and easy you will not. Quite the contrary. Give time to your body to adapt to the loads and do not force events. Always listen to your body.
At first, you can just walk a lot at a fast pace, until you feel ready to increase your workload. Fast running for an unprepared person faces orthopedic injuries.
The main thing is a regularity. It is important to find in your daily schedule a specific time for training. Otherwise, there may be delays and transfers.
3. Be sure to warm up before jogging.
A five-minute warm-up will almost negate the risk of injury. It contributes to warming up and contraction of muscles, thereby preparing them for exertion, triggers the nervous system, causes the body to produce enzymes that burn fat, thereby helping the aerobic system of muscle energy to work more productively.
The hitch should also not be ignored. A sudden stop has a negative effect on the cardiovascular, nervous, and hormonal systems. Therefore, in no case can not immediately stop after jogging, sit down or lie down. Running is best to start and end with a brisk walk or light jog.
To speed up the recovery process, after stretching, do stretching exercises. Five minutes to pause and stretch will be enough.
4. Dress properly for a run
Equipment plays an important role in the training process. Properly chosen clothes and shoes are not only a guarantee of the effectiveness of running, but also reducing the likelihood of harm to health.
At first, any convenient and comfortable clothes for the sport will fit. One condition – it must be from a special synthetic breathable fabric that will absorb excess moisture. The female half should get a sports bodice on wide straps, well fixing the chest.
In cold weather under a tracksuit, wear thermal underwear. It will save you from hypothermia. Choose a suit from wind and waterproof fabric that will protect you from the weather.
Follow the rule of layering in clothes. But keep in mind – for running you need to put on one layer less than usual, in order to avoid overheating. Go with all responsibility to the choice of shoes. Choose special running shoes – soft, flexible, well-absorbing, with a fixed heel and high ankle. This will protect you from injuries, prevent overwork and give you a real pleasure from jogging.
5. Learn to run correctly
The effectiveness of running depends not only on the pace but also on how well you run.
It is necessary to follow some rules while running:
- When pushing away, your feet should absorb. Roll over and do not hit the heel against the surface;
- Land gently on the center of the foot, but not on the heel or toe. It is very traumatic and can cause pain in the knee joint;
- steps should be short, often kicking;
- you need to run easily, silently, do not stomp and not flop;
- shoulders and arms should be relaxed, body straight;
- elbow joint should form a right angle;
- You only need to look in front of you.
6. Plan your route in advance.
If you start to run, be sure to think about the route. Pick it up so that you can walk it for half an hour. Also, beginners should choose a relatively flat terrain, without ups and downs. The best place to run can be a stadium.
After your body gets used to running on a flat solid surface, you can go to the park and run along the paths without asphalt pavement.
7. Increase load intensity gradually.
A typical mistake for beginners is a high rate at the first training. At a minimum, this will lead to pain and discomfort, and in the most unfavorable circumstances – to serious injury.
In this case, more than ever, the saying “Slow and steady, you go, you will continue.” Start with brisk walking – the more the better. Then go on a slow run, gradually increasing the pace. Alternate jogging with walking.
The distance and duration of running increase weekly by no more than 10%. For example, if you run 3 km in one workout, then in a week the distance will be 3 km and 300 m, no more. The same goes for jogging time.
Speed is not the most important thing for novice runners. Focus on increasing the duration of your run without discomfort.
8. No need to run every day.
For novice runners, three runs per week are enough for the body to have time to rest and recover. With the acquisition of experience, the number of workouts can be increased to 4-5 times a week.
9. Eat right
Do not eat immediately before exercise. 30 minutes before the start of the run you can eat light food, such as fruit. For a couple of hours – carbohydrate food. It can be a variety of cereals. It is undesirable to eat foods high in fat.
Be sure to drink enough clean water to restore the water-salt balance in the body.
Within an hour after jogging, it is also advisable to have a snack to restore muscle tissue. These can be complex carbohydrates and small amounts of protein foods.