When is it better to start running?
If you plan to run outside, the optimal season for starting jogging is spring or early summer. A long daylight day, a pleasant temperature and the absence of the need to deal with natural disasters increase the chances of going out for another run. In addition, if you hold out until the onset of a gloomy rainy autumn and a terrible winter, you will have time not only to get involved, but also to get hooked on this business.
When you need to run-in the morning or in the evening?
When it is convenient and optimally fits into the daily routine. It is advisable to allocate a clear time in the schedule for jogging, otherwise delays and postponements are inevitable. Running in the morning, it is important to pay more attention to the warm-up, so that the body has time to wake up and cheer up to a more serious load. I love morning runs – they give a boost of energy for the whole day and a pleasant feeling of completion. And it is also beautiful and deserted-both in the city and in nature.
Where to run correctly?
am, where it is comfortable and easiest for logistics. A park, a forest, a stadium, streets, a running track in a sports club or at home – all options have their pros and cons. You need to try and choose individually for your conditions. I started on a treadmill in a sports club – because it was a cold season, and the idea of going out to run outside in winter was not even considered then. Since spring, it has moved to the street. A good option for beginners is a stadium, where there is a good surface and there is no need to control the environment as on the street or in the park. You can combine them: for example, you can do training on working days at the stadium or track, and on weekends you can choose to explore new routes.
What kind of shoes are needed for running?
If you have a normal weight, you should not choose models with the steepest cushioning and a powerful heel: in light sneakers with a thin sole, it is easier to immediately put the right technique and gradually strengthen the feet. The size of running shoes should not be close to each other, but with a small margin, the toes should feel free.
How to run properly – for beginners
- DO NOT flop on the heel, stretching your leg forward. This is a traumatic technique and the most common cause of knee pain in runners. Barefoot or in shoes without a powerful shock-absorbing heel, you can’t run like that, because it hurts.
- a neat landing first on the wide front part of the foot under the center of gravity, and not in front of it. Then the whole foot lands gently and there is a light touch with the heel.
- running should be quiet and easy, no loud stomping and splashing.
- It is useful to imagine yourself as a gazelle or a predator,
your shoulders are relaxed and lowered, your posture is even, your abs are slightly tense
the hands are relaxed, there is a right angle at the elbow, when moving the hands do not cross the central line (the middle of the chest)
, move your legs more often, take short steps, do not jump up and down,
- look forward, not down.
What clothes are suitable for running
To begin with, any sportswear that is comfortable will be suitable. It is better that it is made of synthetic materials, and not of cotton, which becomes heavy from getting wet, sticks to the body and does not dry. I recommend girls to immediately buy good sports underwear – on wide straps and tightly fixing.
Do I need to run every day or not?
No. If you are a beginner, you will simply not have time to recover. In addition, it is difficult psychologically, which means that the chances of starting to skip training, and then completely abandon them increase. Rest and recovery are no less important part of the process than running itself. Three times a week is quite enough for a beginner.
How to breathe properly while running?
There are a lot of theories and approaches, from “breathing only with your nose” to a given number of breaths for a certain number of steps. All this reminds me of that centipede who thought about how to move her legs and got completely entangled in them. Breathing is a natural function of the body, even if it regulates it. You’re not trying to control your heartbeat, are you? It is enough to try to breathe deeply and evenly.
Warm-up before running for beginners
what is it and why is it needed?
The warm-up is done before a run, its task is to raise the pulse and warm up the muscles, preparing them for loads. Usually it includes a light jog or fast walking and exercises that are well known to us from physical education lessons – all kinds of turns, bends, swings, circular movements of the limbs. The hitch is made after the main part of the run. A sudden stop is harmful for both the heart and the muscles, so at the end you need to easily trot or walk in steps of 5-10 minutes.
Stretching is done after a run, its task is to speed up recovery and avoid clogged muscles.
The most difficult thing is to go outside. As soon as you left the living room and went to the training place, the lesson took place. While running, try to perform the installation: breathe correctly, watch the movement of your arms, legs, torso, be careful.