Spring motivates to spend more time outdoors. And if you combine the pleasant with the useful, for example, Jogging in the morning, then you will certainly get excellent results.
Personal trainer triathlon, master of sports of international class Daniil Sapunov shares practical tips for those who want to start running and do it with a minimum of errors, reports rabota.ua.
1. Understand, why exactly are you running
According to the expert, to start running is at least for the sake of health, and thereby set an example for your family and friends. This will catch up in a good mood. Good figure – is also a good bonus, like the fact that you are in the trend. After all, running is now a very fashionable hobby.
2. Prepare your body for regular workouts
To start is always more difficult mentally than physically. If you have the desire to do exercise on a regular basis, should systematically and carefully yourself to this realization. For example, start with walks with the connection running.
While walking should not be tied to distance. For the beginner it is more important to start from the training time – so about 10 minute “walk” at a speed like you’re in a hurry. Then 1-3 minutes to run. If you don’t have cardiopathic, move at such a pace that you could always answer the question “what time is it?”. Words, not gestures.
3. Start Jogging
Just before the run always spend 10 minutes of gymnastics or stretching. Can you remember what you did at school in gym class. Important rule: bends, turns, lunges do it very gently and without any sudden movements. Warm-up repeat, and after a run. Elastic muscles better absorb weight and recover better.
Remember: your goal is not to run “from here to here.” Your guideline is only time. Start your first workout: 4 minutes fast walk 1 minute Jogging without acceleration. The duration of this sessions of about 20-30 minutes. In each subsequent run, reduce the walking by 30 seconds, adding them into the run: for Example, 3:30 – walking 1:30 pace, then 3:00 – walking and 2 minutes running, etc.
Learn to keep a steady pulse, you do not need sharp drops in the initial stages of training. Your pulse should be no more than 145 beats per minute, or in a “conversational pace.” Always remember the question “what time is it?”.
In this format, spend your first 2 weeks of training, then gradually add 5 minutes to workout. It is best to increase the time every third run.
4. Follow the schedule of workouts
Rare beginners start with gradual adaptation and small loads. And from heavy exercise for a long time discourage their desire to get out on the Jogging path again. The expert advises to start such schemes: “2+1” or “3+1”, that is 2-3 days of running and one day only to stretch. It can be the abs exercises/back and push-up/chin-up bar.
By the way, if you miss a workout, don’t do it the next day twice. That you will be tired and will give zero effect. It is better to leave the load at the same level that it was.
5. Follow running technique
As with any sport, running is my most important rules for the position of the legs, thighs, arms, body, head, which protect the runner from injury:
— foot lands on the forefoot;
— body slightly tilted forward;
— lower back not arched;
— arms bent at the elbows 90 degrees;
— the hands work along the body, while the body not to deploy;
— his hands are clenched into a fist and directed slightly inward;
— neck relaxed;
— head in one axis with the housing;
— a look ahead.
Also remember that running needs to be economical, and all the movements should be light and loose.
6. Follow the breath
Great attention is paid to breathing while running. Often, beginners nose breathing, gasping for air in spurts. In fact you should breathe with your mouth (and breath, and exhale).
Don’t be afraid to get sick or look stupid. To breathe through the mouth properly, so the body gets the right amount of oxygen, which prevents pain in my side and shortness of breath. When running you don’t have to think about breathing, it must be natural, as in everyday life.
7. Enjoy running and don’t overdo it
To running and exercise became a healthy habit, no need to overdo it. Month-their first two training do not stress more than 60% of the possible. All believe that you can run more, but you need to run regularly and slowly. Just give the body the opportunity and time to adapt.
Informed fitness coach Anita Lutsenko told how to prepare your body for spring.