Follow this plan and you'll be running long distances in no time.
If you follow the plan outlined in this article, you will soon be able to run for 30 minutes (about 3 km) at a slow, relaxed pace. This is a simple but progressive running program for beginners that starts with more walking than running and ends with more running than walking.
When you are able to run 3 km without stopping, you will most likely want to set a new goal for yourself. You may decide to continue running 3 km three or four times a week. Studies have shown that this is quite enough to lose excess weight or maintain existing weight and improve important health indicators, such as cholesterol and insulin levels, and blood pressure.
Important points to consider before starting the 8-week program:
- If you are over 40 years old, not used to physical activity, or have more than 10 kg excess weight, consult your doctor. Even if you have health problems, your doctor will probably recommend starting to run. But in any case, a consultation will not be superfluous.
- Training schedule. You won't find free time unless you specifically set aside it. Write the schedule on your smartphone, computer, diary, on the front of the refrigerator, or anywhere else you will see it regularly.
- Don't expect everything to go smoothly. Everyone has bad days, but they pass quickly and next workout goes much better than the previous one. So stick to the program.
- Take your time. In the world of fitness, jump starts lead to injury and disappointment. Be patient and move forward slowly. Your goal is to be able to run continuously for 30 minutes, not to set a record.
8 Week Beginner Running Program
WEEK 1
Tip: To fuel up before your workout, eat some fruit or an energy bar 2 hours before you lace up your shoes. An hour later, drink 250 ml of a sports drink, which will cover the water, sodium and potassium needed for a quality workout.
WEEK 2
Tip: Before each workout, walk for 2-3 minutes to warm up. After training, walk for 2-3 minutes to cool down. Don't stretch before running. Do this after a workout or in the evening while watching TV.
WEEK 3
Tip: Keep your arms comfortably at your sides as you run, aiming for maximum relaxation. Bend your elbows at a 90-degree angle and move them back and forth at waist level. Clench your fingers into a relaxed fist. Your arms should not move in front of your chest.
WEEK 4
Tip: In hot, sunny weather, apply sunscreen, wear sunglasses (to help your facial muscles relax), and a visor or cap to keep the sun off your face. Work more slowly in hot and humid weather, and take more walking breaks. If you can, run early in the morning or late in the evening.
WEEK 5
Tip: Sometimes skip your running workout and do other sports instead. Ride a bike for 30-40 minutes, exercise elliptical trainer or join a weight loss group. The change of activity will refresh you and you will begin to develop new muscles.
WEEK 6
Tip: Running is a great way to keep your bones strong. In addition, you need to consume enough calcium: 1000 mg per day (1500 mg if you are over 50 years old). Drink one to two glasses of low-fat milk per day or a cup or two of low-fat yogurt or cottage cheese. Dark green leafy vegetables are another important source of calcium.
WEEK 7
Tip: Beginner runners often experience pain in the patella or knee joint. These pains go away quickly if you apply ice immediately after training. Place a bag of frozen vegetables on your shins and knees for 15 minutes. If pain persists, take a few days off before continuing with the program.
WEEK 8
Tip: To breathe clean air and maintain your health, try not to run on the side of a busy street or during rush hour. Find a place where there are few cars driving and where the exhaust fumes will be quickly blown away by the wind. It is better to run among green spaces: in parks, on bicycle paths, around ponds, and the like. As a new runner, you may make progress quickly, but you are unlikely to win the competition. Run for your health.
Based on materials from: http://www.runnersworld.com/getting-started/the-8-week-beginners-program
Our life is a constant movement. We are all in a hurry, running, trying to do everything. In this pursuit of a career and money, sometimes there is simply neither time nor desire to do own health. And it starts after 30: it hurts here, it hurts here, the blood pressure goes through the roof, the excess weight bothers me. But there is another scenario: the body can remain young for a long time, and the body can be strong and resilient. And running is a great helper in this.
8 reasons to start classes today
- Beginner running is available at any time of the year. However, it does not require special sports equipment.
- As a result of exercise, endorphins are produced, better known as “happy hormones.”
- Jogging helps burn unnecessary calories and improves health.
- Such exercises strengthen the will, help set goals and solve problems.
- Class time is a good opportunity to be alone with yourself and improve yourself.
- Running has a positive effect on your sex life.
- There is no need to be in a stuffy room during this time. Instead, you can enjoy the fresh air and beauty of nature.
- It has long been proven that a properly selected running program for beginners can not only help you cope better with stressful situations, but even prolong your life.
Effect on the body
Jogging has the most positive effect: healthy blood is being formed, the pituitary gland begins to work actively, the cells are better supplied with oxygen and nutrients. Fluid in the body (blood, lymph) actively circulates. Due to the synthesis of new cells, the body is renewed, carbon dioxide necessary for biochemical processes is produced, it is established and performance increases.
Rules for beginners
For achievement best result(and also in order not to harm yourself) you should adhere to certain provisions.
- Proper running for beginners requires first doing a warm-up, for example, alternating brisk walking with slow.
- You can increase speed only if 15 minutes of sports activity are given without much effort.
- During exercise, try to keep your torso straight, your arms should be slightly bent and relaxed.
- You need to breathe through your nose, as this helps control your running.
- Sports basically require a normal heart, healthy lungs and joints. If you feel worse after training, be sure to see a doctor. Do not exercise during viral diseases (flu, acute respiratory infections, tonsillitis, etc.).
- For jogging, choose stadiums and park paths, avoid hills and slopes.
- The most important rule is to put aside worries and uncertainty, think about classes in a positive way.
for the first time
The first days will be adaptation. Beginners, as a rule, are not physically prepared for long-term, much less high-speed running. When you feel that you are no longer out of breath, you can independently increase the time of exercise and eliminate walking. And for those who are interested in running for beginners, the following recommendations are to exercise 3-4 times a week and be sure to take breaks one day at a time.
| A week | Alternating exercise types | Lesson duration in minutes | |
| Running in minutes | Walking in minutes | ||
| 1 | 1 | 2 | 21 |
| 2 | 2 | 2 | 20 |
| 3 | 3 | 2 | 20 |
| 4 | 5 | 2 | 21 |
| 5 | 6 | 1 | 20 |
| 6 | 8 | 1 | 18 |
| 7 | 10 | 1 | 23 |
| 8 | 12 | 1 | 21 |
| 9 | 15 | 1 | 21 |
| 10 | 20 | - | 20 |
Start running - start losing weight
Such sports activities directly affect appearance. Spring, summer or autumn - the most best time start running, that is, start losing weight. For those wishing to lose weight, it is best to choose the evening time, when fats are burned well. When practicing, you should use (fast - slow). To enhance the effect, you need to try to switch to healthy eating. If possible, avoid sweets and starchy foods, consume a minimum of alcohol, and include more vegetables and fruits in the menu. With the right approach, running for beginners for weight loss will help you get rid of extra pounds and be in great shape.
Choosing a time for classes
This issue is still controversial. Some people can’t get up early, so they prefer the evening, while for others it helps to cheer up.
First, you need to navigate the time. The best period for jogging is 6-7 am. The next peak occurs at 11-12 noon. In the evening, the period from 4 to 6 is considered a good time.
Secondly, listen to your body. And even better - adapt to your daily routine. “Owls” prefer late jogging due to the fact that their body has not yet woken up in the morning, and “larks” simply cannot do it in the evening, since they no longer have the strength to do it.
How not to quit what you started
The decision was made, the program was studied, a running scheme for beginners was drawn up, and sports uniforms were purchased. The morning (evening) of the first day of a new life is coming, but... I don’t really want to leave the house (I haven’t woken up yet, I’m tired from work, I’m not feeling well, I don’t have time right now). This suggests that you haven't motivated yourself enough. Set yourself an achievable goal and specific goals. Why do you need to run? What result do you want to achieve? And accept the fact that at first you will have to fight with your own “I”, force you to leave the house by force of will. But it happens that several workouts go according to plan, and then it becomes more and more difficult to force yourself to continue running. For beginners, this is natural; the body is not accustomed to such loads. So help yourself. Find a group of like-minded people to run together, chat on online forums and share your small achievements. While practicing, enjoy your favorite music and praise yourself afterwards. Start keeping a sports diary, write down all your impressions and conclusions. After the first three to four weeks, the body adapts to the stress and a feeling of euphoria will appear during and after running. It will definitely happen, believe in yourself.
Compiling running schedule for beginners
Those who have decided to take their health or figure seriously will be helped by drawing up their own chart, which will display weekly results. It might look something like this.
Days of the week | Week no. | ||||||
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | |
| Monday | 2 | 3 | |||||
| Tuesday | Rest | Rest | |||||
| Wednesday | 2 | 3 | |||||
| Thursday | Rest | Rest | |||||
| Friday | 2 | 3 | |||||
| Saturday | Rest | Rest | |||||
| Sunday | 2 | 3 | |||||
| Bottom line | 6 km | 9 km | |||||
Harm or benefit?
There are many articles on the Internet claiming that running is harmful to your health. Is it so? Let's figure it out.
- Running exercises have a negative impact on your knees and joints. This is only partly true. Yes, such exercises place a lot of stress on the joints. But there is no concrete evidence to suggest that running has a destructive effect. On the contrary, as studies have shown, athletes are less likely to have joint diseases. Note: running for beginners requires high-quality sports shoes and correct technique classes. This will protect your joints from damage.
Whatever they say about running, it is a sport, and it is known to have the most positive effect on our health, mood and lifestyle. And this is certainly a great alternative to lying on the couch, eating fast food and a sedentary lifestyle. Of course, everyone decides for themselves. But you can be sure of one thing for sure - when choosing sport, we choose life.
Running is one of the few sports that requires almost no material investments, special equipment or equipped places for training. Regular running of any load improves your mood, helps prevent excess weight and various chronic diseases, such as heart failure, type 2 diabetes and stroke. It's no wonder that so many people are now into running. Next, we'll tell you how to make running a safe and enjoyable activity.
How to prepare for running
If you feel unfit for running, are recovering from a medical condition, or are simply concerned about your physical performance, please consult with a qualified physician before starting regular running. Perhaps you'll enjoy returning to a good place more physical fitness by using hiking before you start running.For running, you will need comfortable sneakers or lightweight sports shoes. Make sure that these shoes are well ventilated and suit the structure of your feet. You need to pay attention to the instep of your leg, the possible slight degree of flat feet and its variety. It is advisable that the sole of the shoe has a little spring, cushioning your steps on hard surfaces. Also keep in mind that these shock-absorbing properties of the sole wear out over time, increasing the risk of various injuries (compressed discs, knee pain, and others). Experts recommend updating your shoes every 500 kilometers traveled.
Always plan your runs in advance. Determine exactly how much time you can devote to running and where it is convenient for you to do it. What time do you need to leave the house, and what route should you take? Remind yourself about your planned run in advance. This makes it much easier to incorporate something new into your regular schedule. You can find more detailed tips on preparing for regular jogging in our article .
Let's start regular jogging
To avoid discomfort, injury and enjoy running, it is important to gradually get into a regular jogging regime. In fact, people usually start running in the truest sense of the word after the first 2-3 workouts. Every time before a run you need warming up the muscles and ligaments for at least five minutes. This can be done through brisk walking, vigorous walking in place, vigorous walking up and down stairs (different muscle groups work when going up and down stairs). Your walk can last as long as you like. The best time is between 10 and 30 minutes.When brisk walking for thirty minutes does not bring you any noticeable physical strain, you can move on to occasional running. Namely, during your 30-minute walk, switch to running several times for 1-2 minutes. Run at a speed that is comfortable for you. Gradually increase these running intervals over time. Continue this until you can run for 30 minutes without stopping. After each run, spend a few minutes bringing your heart rate back to normal by brisk walking and combining it with stretching your tight leg muscles. You can use the following set of techniques to gently stretch your muscles and ligaments.
Exercises to stretch muscles after a run
| Type of exercise | Duration of the exercise | |
| 1 | Hip flexor stretch (sartorius and quadriceps femoris) Step forward with your left foot and stay in this position. The feet of both legs are directed straight forward. Keep your right leg straight. Maintain an even posture. Now gradually bend your left leg, also moving your buttocks forward a little. You will feel a slight stretch in the muscles at the front of your right thigh. Stretch your left thigh muscles in the same way. | The position in which the hip flexor muscles are stretched should be held for 15 seconds or 3 full inhalations and exhalations in a row - for each leg separately. |
| 2 | Stretching the muscles of the front of the thighs Bend your left leg at the knee and, grabbing your foot with your hand, pull your heel towards your left buttock. At the same time, keep your knees close to each other and your back straight. Maintain your balance and do not tilt your body to the sides. You can hold on to a wall, tree, or other support. The muscles of the right leg are stretched in the same way. | The position in which the muscles of the front surface of the thighs are stretched should be held for 15 seconds or 3 full inhalations and exhalations in a row - for each leg separately.
|
| 3 | Hip extensor stretch (semitendinosus and semimembranosus muscles, biceps femoris) Place your right leg forward, placing your hands on your waist. Keeping your right leg straight and your right foot at a right angle to your shin, gently bend your left leg. Bend slightly towards your right leg, but your back should be straight. In the same way, stretch the muscles of the back of your left thigh. | This position, which stretches the muscles of the back of the thigh (hip flexors), should be held for 15 seconds or 3 full inhalations and exhalations in a row - for each leg separately.
|
| 4 | This area of muscle fusion plays the most important role in stabilizing the leg and especially preventing it from excessive inward rotation. To stretch this area in your right leg, cross your straight right leg behind your left leg. Place your feet firmly on the floor and lean slightly to the left. The back should be as straight as possible. Move your right hip forward and outward slightly. You will feel a stretch in the outer right thigh and hip joint. Using the same technique, stretch your left leg. | The position in which the ligaments and muscles of the iliotibial tract are stretched should be held for 15 seconds or 3 deep breaths in a row - for each leg separately.
|
| 5 | Calf stretch Take a step forward with your right foot. Now bend it slightly and keep the left leg behind you straight. The feet of both legs are pointing forward. Now press the heel of your left foot firmly to the floor. You will feel a stretch in the back of your left leg, in the area below the knee. Stretch the calf of your right leg in the same way. | The position in which the calves are stretched should be held for 15 seconds or 3 deep inhalations and exhalations in a row - for each leg separately.
|
| 6 | Stretching the lower back and lower back To do this, you will need to lie on your back with your knees bent and hip-width apart. Now, with both hands, pull your right leg, still bent at the knee, to your chest. Feel how your lower back stretches. Return your leg to the floor and pull your left leg towards your chest. After this, hold both legs at once, bent at the knees, to your chest. | The position in which the lower back is stretched should be held for 15 seconds or 3 deep breaths in a row - for each leg separately. And again the same amount when you pull both legs to your chest at the same time.
|
| 7 | Gluteal stretch You will also need to lie on your back with your knees bent and hip-width apart. Then place your bent right leg on top of your bent left leg. With both hands, grab your left thigh and pull it towards you. This will stretch the gluteal muscles of the right leg. In the same way, stretch the gluteal muscles of your left leg. | The position in which the gluteal muscles are stretched should be held for 15 seconds or 3 deep breaths in a row - for each leg separately.
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To ensure that the running process is not too tiring, so that the muscles work correctly and to create a harmonious load on the body, follow proper running techniques.
How to run correctly
A guide for beginners will help you smoothly enter the regular training regime, developed taking into account all the above-mentioned requirements and the physiology of a physically unprepared person. It's called “From the sofa to five kilometers” . How to avoid knee pain when running
Various knee pains and injuries occur in both experienced runners experiencing great physical exercise, and in novice athletes whose muscles and ligaments were not ready for new loads. Pain usually occurs while running and is concentrated around the knee joint, in front of or behind the kneecap. The pain can be dull and aching or sharp and unbearable.Sports doctors recommend cooling compresses and small stretches as first aid at home for such symptoms. Cooling procedures should not last more than 20 minutes. To stretch a slightly painful knee, lie on the floor on your side so that the leg with the injured knee is on top. Now carefully bend this leg at the knee, bringing it back towards the buttocks. Keep your knees together. You can help yourself with your hand when bending your knee. Hold this stretch position for at least 45 seconds. This technique should be performed five to six times a day. In any case, after the pain has subsided, you need to visit a doctor and get a detailed analysis of the condition of your knee joints from him.
If after stretching the pain does not return within a week, you can continue your workouts. But if the pain remains, be sure to visit a doctor. You can't run with knee pain.
It is necessary to prepare your knee joints and the surrounding muscles and ligaments for training in advance to avoid injury to them and wear and tear of the cartilage. There are a number of exercises that strengthen the muscles that support your knees. You can perform these exercises as you warm up and prepare for a workout. Or you can include them in stretching and rest after training. Typically, people experienced relief and improvement in their knees after two weeks of doing these exercises daily.
A set of exercises to stretch and strengthen the knee joints
| Type of exercise | Approaches and repetitions of the exercise | |
| 1 | Knee bends Find a suitable support for yourself: a wall, a tree, a fence in the park. Turn your back to him and take about one step away from him. Place your legs hip-width apart and turn your feet slightly out to the sides. Lean your back against a support. Now slowly bend your knees without lifting your back from the support. The knees are also directed slightly to the sides. As you straighten your knees back, you should feel tension in your hips and buttocks. Important: This position of the body when bending the knees - with support from the back - does not allow your knees to go beyond the line of the toes, and also gives a stable position of the entire body. This is necessary to ensure that the knee joints work as correctly and symmetrically as possible. Therefore, do not neglect this body position when bending your knees. To soften the movements of the back, some people place a fitball between the back and the support, which significantly reduces friction. | You will need to perform knee bends in 3 sets of 10 repetitions each.
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| 2 | Contractions of the thigh muscles Sit upright on a chair, bench, or the edge of a stone parapet in a park. Slowly lift your right leg until your right knee is fully extended. The foot is slightly turned outward. Tighten your right thigh muscles and try to hold this leg position for at least 10 seconds. Tighten your left thigh in the same way. Important | You will need to perform contractions of the thigh muscles in 3 sets of 10-15 seconds each for each leg separately.
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| 3 | Straight leg raises Sit upright on a chair, bench, or the edge of a stone parapet in a park. Tighten and slowly lift your right leg until your right knee is fully extended. The foot is slightly turned outward. Keep your leg raised and straight as you lift and lower your leg. Keep tension in broad muscles ah hips. Now repeat these movements with your left leg. Important: You should feel tension in the lats. To complicate the exercise, you can attach an additional free weight(small dumbbell, bottle of water or sand, etc.). | You will need to perform straight leg raises in 3 sets of 10 repetitions each for each leg separately.
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| 4 | Stretching the hamstrings with contraction of the vastus muscles Sit upright on the edge of a chair, bench, or the edge of a stone parapet in a park. Place your left leg bent at the knee on the ground. Straighten your right leg, place it on the ground with emphasis on the heel and turn your foot slightly outward. Now tighten your right hip and begin to slowly tilt your torso towards it. You will feel both a stretch in the back of your right thigh and a tension in the muscles of the same thigh in the front. Important: You can bend over while looking ahead or down. The main thing is that your back is straight when bending, and the body tilt starts from the hips. | You will need to perform hamstring stretches with contraction of the thigh muscles in 3 sets of 10-15 seconds each for each leg separately.
|
| 5 | Stretching the ligaments and muscles of the iliotibial band (continuation of the tendon and the area of fusion of the flexor, extensor and abductor muscles of the thigh) To stretch and strengthen this area in your right leg, cross your straight right leg behind your left leg. Place your feet firmly on the floor and lean slightly to the left. The back should be as straight as possible. Move your right hip forward and outward slightly. You will feel a stretch in the outer right thigh and hip joint. Using the same technique, stretch your left leg. Important: You can bend over while leaning on a tree, table or other support. This will help you maintain balance and increase your stretch. | The position in which the ligaments and muscles of the iliotibial tract are stretched should be held for 10-15 seconds, 3 approaches for each leg separately.
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| 6 | Squats Squats are performed from a standing position. The feet are slightly turned outward and are hip-width apart. Posture is straight. By bending your knees, you begin to lower yourself to the level of a right angle between your thigh and shin. Your arms can be extended forward for balance. Make sure you don't go too low - no more than a right angle. Important: when bending and straightening your knees, they should not go beyond the line of your toes. | You will need to perform squats in 3 sets of 10 repetitions each.
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| 7 | Single leg squats Squats are performed from a standing position. Feet point straight forward and are hip-width apart. Posture is straight. Raise your left leg a little and find a stable position for yourself, standing on your right leg. Now carefully try to bend your right knee without tilting it to the sides. Then straighten your knee again. Important: If this exercise is too easy for you, you can do it with a wide stance as described below. | You will need to perform squats on one leg in 3 sets of 3-5 repetitions each for each leg separately.
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| 8 | Single leg squats with wide stance Squats are performed from a standing position. The feet are directed slightly to the sides and are hip-width apart. Posture is straight. Shift your body weight to your right leg, find a stable position and lift your left leg slightly. Now gradually try to bend your right knee. Then straighten your knee again. You should feel tension in your hip and gluteal muscles with these movements. Important: As you bend your knees, make sure they point in the same direction as your toes—slightly to the side. | You will need to perform squats on one leg with a wide stance in 3 sets of 3-5 repetitions each for each leg separately.
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| 9 | Lunges Lunges are performed from a standing position. Place your right foot forward at a distance of one large step. Slowly bend both knees until your right leg forms approximately a right angle. Distribute your body weight primarily through your heels. Now slowly straighten your legs to their original position. Important: While bending your knees, make sure your posture remains straight. You can make lunges more difficult by performing them while walking. | You will need to perform lunges in 3 sets of 4-5 repetitions each for each leg separately.
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How to enjoy running
- Improve your running. To make running fun, use a variety of equipment. For example, a pedometer will allow you to calculate the exact distance you managed to run, the number of steps you took, the number of calories you burned, and more. There are also a large number of mobile phone applications with special running programs that work in real time. They will help you improve your running technique, adjust your speed, and help you improve your endurance. For example, application in English, where a virtual trainer tells you when to walk and when to run, helps you set up proper breathing, plays invigorating music for you, and so on.
- Set yourself a specific goal. At any level physical training Setting goals always helps you achieve more and not lose interest. Plus, seeing your goals achieved will give you a real sense of your progress and physical development. For example, you can organize a small running competition among your friends and work colleagues. This will be a good motivation to improve your physical shape.
- Run with a friend. You are very lucky if you have friends with similar physical abilities who, just like you, want to try running regularly. Mutual support, a spirit of competition and a mutual desire to diversify running routes, running programs and so on will turn your joint runs into pleasure and consistently good health. Pay attention to social networks - most likely, there are many communities of running and running enthusiasts in your city. sports recreation, which you can join and find like-minded people.
- Keep a diary of your runs. After each run, try writing down the distance you ran, the duration of your run, the route you took, your heart rate during and after the run, and how you felt and mood. This will give you a clear picture of your development in sports, help you find the optimal running speed, determine your favorite jogging route, and so on. Without a diary, all this information, unfortunately, will be forgotten. Many running enthusiasts keep such diaries online, in their blogs or communities.
- Add variety to your runs. Running on the same track every day is boring. Listening to the same music over and over will also stop making you happy over time. Try to choose different and interesting routes: through parks, nice pedestrian areas or along forest plantations. Change the music you listen to, choose a comfortable rhythm of music that matches the rhythm of your running. Or try running in the park in silence, giving yourself a break from the noise. Plan your running routes in advance.
- Come to sports clubs. The most best opportunity To start running regularly is to join an existing running club or community. They often have running groups based on the fitness level of the participants, coaches, and well-designed routes or treadmill running programs. Such clubs also regularly organize internal competitions and other interesting sporting events.
Conclusions:
If you have decided to try regular running, you have come to the right conclusion! This type of mobility strengthens bones, muscles and ligaments because it increases blood flow to them, giving them nutrition and oxygen. Regular walking and running is generally accepted effective method avoid depression and stress. This is an opportunity to relieve psychological stress and find original solutions to your problems. This is freedom of movement, tone and confidence in the capabilities of your body.A sedentary lifestyle often causes various ailments. This and problems with blood vessels and heart, and osteochondrosis, and obesity, and gastritis, And much more. You can prevent diseases and regain your health with the help of physical exercise.
Running is the simplest, but nevertheless the most effective way to strengthen the body. But you need to run correctly, and if running is not yet a way of your life, you need to pay attention to the program for beginners.
First of all, you need to determine the place and time for running. Experts say it's best to start exercising in the spring or summer, as nature encourages you to be active at this time, and the greenery and sunshine will stimulate the desire to go outside and run.
It is advisable to choose morning hours, but still better focus on individual biological rhythms. For owls, who have difficulty getting up in the morning and are full of strength and energy in the evening, we recommend running in the middle of the day, but for larks it is preferable to run at dawn.
Important! Running on asphalt or concrete is undesirable, as this will negatively affect the health of your feet.
Where to begin
You need to start with a clear and clear goal. Without a specific picture and image, it will be difficult to start running.
Something must motivate a person, and even successful athletes always have a goal in front of them that they are striving for.
One can imagine perfect shape body, healthy and strong body, endurance and so on. The main thing is that the goal is desirable, then the training will be successful, and you won’t have to drag yourself for a run, as they say, by the scruff of the neck.
Warming up before training
It will be easier to run if you warm up first. Warm-up is not only about activating muscles and improving blood circulation, it is also trigger for processes in the neuromuscular system. After warming up the body, the brain gives the command to the muscles to contract, which means they will be ready to run. In addition, after warming up, enzymes are actively produced that burn fat and increase the efficiency of the aerobic system. If you run without warming up, your body will become stiff and heavy.
Important! Abruptly stopping warm-up or running has a bad effect on the functioning of the cardiovascular system, so after running you should definitely walk for 2-3 minutes.
Unfortunately, beginners often neglect warming up, citing lack of time, and their workouts are more difficult and intense. Although it doesn’t take much time to warm up. It is enough to do a few exercises, walk a little or run in place for a few minutes.
and pulse
Breathing while running plays a vital role in achieving maximum results. Muscles will work intensively only when they are saturated with oxygen., which is delivered to them with blood.
The standard “inhale through the nose, exhale through the mouth” stops working for beginners after covering part of the distance, and they begin to breathe frequently and shallowly. It begins to sting in the side, dizziness and yawning may occur.
Important! If the colitis is on the right side, it’s the liver, and if it’s on the left, it’s the spleen. This may be due to various reasons, but most often it is a load to which the organs are not yet accustomed.
You can eliminate these difficulties by gradually learning to breathe correctly. Why is the correct breathing technique to inhale through the nose and exhale through the mouth? There are two reasons for this:
- Inhalation is a voluntary action, but exhalation is not.
- You should inhale smoothly, this is what the nose is designed for. When exhaling, the lungs lose 3 liters of exhaust air, and the oral cavity will pass this volume faster.
As for heart rate, for beginners the norm is the formula 170 minus age. Raising your heart rate 15 beats above normal is considered acceptable, but after that you need to take a step and wait until your heart rate drops 30 beats, then you can run again.
Dress according to the weather
Of course, you need to dress for a run depending on the air temperature and weather conditions. In summer this could be a T-shirt and shorts, socks and a sun cap.
A In winter you need to dress in layers– first a T-shirt that will absorb sweat, then a turtleneck that will not allow the body to cool down, and then you need to wear a windbreaker or jacket that protects from the rain.
Women should choose a bra or tank top that supports their breasts.
Important! Clothes should not be very warm or restrict movement.
It is necessary to choose the right shoes - if the sneakers are uncomfortable, the harm from jogging will be more than good. Shoes should be comfortable and loose, walking sneakers are not suitable, you need running ones.
In addition, you need to know what surface you will be running on:
- soil - the sole should be soft with a dense mesh;
- highway - you need a shock-absorbing sole, with mesh in the upper part, so that your feet do not sweat.
In summer, the material must breathe, and in winter, repel water.
Plan
Beginners need Be sure to alternate between running and walking:
Program for Beginners
An example running program for beginners looks something like this.
| 1 week (all actions in minutes) | Week 2 (all actions in minutes) | Week 3 (all actions in minutes) | Week 4 (all actions in minutes) | |
| 1 day | Warm up – 10. Alternate running and walking – 1 minute each, repeat 5 times. Cooling walk – 10. The total training time is half an hour. | Warm up – 5. Alternate 3 minutes of running with 1 minute of walking, repeat 5 times. Walking – 5. Time – 30 minutes. | Warm up – 5. 10 minutes running, 5 minutes walking, 5 minutes running. Cooling walking – 5. Total time 30 min. | Warm up – 5. Walking – 5. Time – 30 minutes. |
| Day 2 | Warm up – 10. Alternate running and walking – one minute at a time, repeat 7 times. Cooling walking – 5. Total time – 29 minutes. | Warm up – 5. 5 minutes of running and 2 minutes of walking, repeat 3 times. Walking – 4. Total time – 30 minutes. | Warm up – 5. 12 minutes jog, 5 minutes walk, 5 minutes run. Cooling walking – 5. Total time – 30 minutes. | Warm up – 5. Running – 22. Walking – 3. Time – 30 minutes. |
| Day 3 | Warm up – 10. Alternate running and walking for 2 minutes and 1, repeat 5 times. Cooling walking – 5, Total time – 30 minutes. | Warm up – 4. 5 minutes of running, 1 minute of walking, repeat 4 times. Cooling walk – 2. Total time – 30 minutes. | Warm up – 10. 5 minutes run. Cooling walking – 5. Time – 30 minutes. | Warm-up – 3. Running – 25. Walking – 2. Time – 30 minutes. |
| 4 day | Warm up – 10. Alternate running and walking for 2 and 1 minutes, repeat 7 times. Cooling walking – 4. Total time – 30 minutes. | Warm up – 5. 8 minutes of running and 3 minutes of walking, repeat 2 times. Walking – 3. Total time – 30 minutes. | Warm up – 6. 18 minutes run. Cooling walking – 6. Total time – 30 minutes. | Warming up – 2. Walking – 2. Total time – 34 minutes. |
Diary
Diary options:
Some add:
- distance traveled in a certain period of time;
- speed;
- blood pressure and pulse;
- exercises that are not included in the program, for example, push-ups, squats, etc.
Important! It is better to supplement the main notes with comments about health status, injuries, amount of sleep, and so on. This information will help you get a detailed understanding of the benefits of training for the body.
You can start an online diary or use mobile apps for training.
Conclusion
Therefore, running not only heals the body but develops endurance and gives vigor, it is also a training of discipline and willpower. Having overcome the initial stage, regular exercise becomes a way of life, which involves proper nutrition and giving up bad habits.
Spring time has arrived, and every day it gets warmer outside. Summer is just around the corner, and we are all getting ready for the beach season and the long-awaited vacation.
There are many different types of activities and sports that help to lose the kilograms accumulated over the winter and give us a boost of vigor and energy. One of the most popular and most effective types sport is running. And not by chance! Run - good way quickly lose weight and tone your muscles.
I think many people have come up with the idea of “starting running in the morning,” because this is one of the most budget-friendly and generally accessible options. But not everyone is able to cover long distances from the first training, so novice runners often give up training after several attempts, deciding that it is too difficult.
How can a beginner start running without quitting? Below you will find some recommendations for those who have decided to discover this sport.
1. Running gear
In the cold season, follow the three-layer principle when selecting equipment. The first layer is . The second layer gives you warmth - good for running. The third layer protects you from the wind - e.g. The main rule: choose light, non-restrictive clothing so that you are comfortable while running.
In the summer, the best option would be shorts or ones with moisture wicking and breathable properties. Choose running T-shirts based on the same criteria - lightness, moisture management, ventilation. When choosing, pay attention to minimal seams to prevent chafing while running.
2. Running shoes
The most important thing in your training is choosing the right one. Running puts a lot of stress on the legs and spine, so it is important to choose special ones that are light and comfortable. Please note: the upper and sole of the shoe should flex well, provide good ventilation during training and be breathable. Only then will your legs be comfortable while running. If possible, choose sneakers with a removable insole so it can be replaced. Don't forget about the weight of the sneakers - it should not exceed 400 grams for a pair.
3. Where and when is the best time to run?
You can run at any time of the day - it depends on your preferences. For some, it’s nice to start their day with a run to get a boost of energy, while others prefer to run in the evening after work to relieve fatigue and stress after a hard day. Choose a time that is comfortable for you. For those who want to lose weight, we recommend running in the morning, since when you run in the morning on an empty stomach, the weight comes off much faster.
For running training, choose parks, alleys or stadiums. Avoid running in polluted areas to avoid inhaling exhaust fumes, because while running we breathe more intensely than usual. It is best to run not on asphalt, but on the ground and dirt paths, because the harder the surface, the greater the load on the knees, feet and spine. Running on asphalt will only harm your health.
4. Duration of training
Don't forget that before any workout you need to spend 10-15 minutes warming up to warm up all your muscles and joints and minimize injury. Do a standard running warm-up, starting from your head to your ankles.
We recommend that beginners start running with no more than 30 minutes. Each time you can increase the duration of the workout by a few minutes, reaching the optimal time for you. Average running training lasts an hour and a half. If at first it’s hard for you to run continuously, switch to brisk walking, the main thing is to continue training and don’t stop. Over time, you can also increase your running pace.
5. Breathing while running
The main rule for those who are just starting to exercise is to run at a rhythm that is comfortable for you. Try to breathe deeply - in through your nose and out through your mouth.
If you feel like you are starting to choke or feel a slight tingling in your side, take a deep breath and exhale only through your mouth - this will help improve the flow of oxygen into the body and normalize your breathing. As soon as you feel very tired, slow down your running pace or start walking briskly, but don't stop.
While running, try to focus on breathing correctly. Firstly, it will help make your workout longer and more effective, and secondly, it is a great way to relax, forget about problems and matters. While running, your brain rests and becomes one with your body.
6. Proper nutrition when running
If you prefer morning jogging, then it is best to run on an empty stomach, drinking a glass of drinking water an hour before training. If you run during the day or evening, it is advisable to eat two hours before exercise and an hour after running. After classes, we recommend consuming protein food: turkey, chicken or fish. For those who run late in the evening, it is better to skip a heavy dinner - after training, drink a glass of kefir or eat 200 g of boiled vegetables.
If the goal of your jogging is to lose weight, then it is best to reduce the amount of food consumed and exclude fried, flour and sweets from your diet. Eat more proteins and fewer carbohydrates.
Running is a great way to quickly lose weight, improve your mood, normalize sleep, tone your body, cope with fatigue and depression, increase your performance and spend time outdoors. Go for a run and eventually join the ranks of those for whom running is not just a sport, but a way of life!
