Running is good for health, figure and mood. But it’s hard to run, muscles and joints hurt, colitis in the side, they say, injuries are possible. There are a lot of reasons for sympathy for running, because it’s not in vain that this is one of the most popular types of training. Most ladies work out to get a dream figure, and we we understand well: about 100 conventional kilocalories per kilometer is serious. Danish scientists, in addition, promise that just 1.5-2 hours of jogging per week increase life expectancy by about 6 years. How can you not run? Now we will reveal all the secrets of proper and safe running: we will teach you the right technique, the right choice of load, and injury prevention. And we will even explain how to eat and drink if you are running. Among more than 5,500 runners, 66% love this activity because it increases stress resistance and the ability to achieve results, improves health. After a 30-minute run, many, especially beginners, fall into euphoria - the mood rises, and there is a determination to move mountains. And you can use it to your health.
But, despite the bright prospects, not everyone is running. It is incredibly difficult for many - muscles and joints hurt, the lungs shrink from tension, the mouth dries up, and other unpleasant symptoms occur, up to fainting. And all because even though this is a very natural thing, you need to be able to deal with it - to study and hone the technique and be aware of the mass of subtleties.
Secret #1
Decide on the pace and duration
Often neophytes start too briskly and quickly leave the race with injuries and the belief that running is evil. In fact, evil is not to understand how fast and how long you need to train.
If during class you can retell your favorite movie and your breathing doesn’t go astray, then you’re hacking. Smooth speech at such moments is not yours. But wheezing on separate words is not our method. Optimal speed is the golden mean between these extremes, when you can speak, but in short sentences. Keep using our test every run and after a few weeks or months you won't need it anymore - you'll start adjusting your speed without even thinking about it.
Now for the training time. If you are new to the big world of athletes, start with a 20-minute jog 3 times a week. And do not be shy to switch to fast walking every time, when it gets hard. Your goal is to gradually reduce your rest periods so that you can eventually run for 20-30 minutes non-stop.
After a while, the constant speed may seem too low. You will speed up, increase the angle of ascent... and finish your sessions in a week or two with an injury or a feeling of wild fatigue. So take your time and don't change the way you train until you start running non-stop for 20-30 minutes 3 times a week for at least a month (but preferably three). Only then do you have the right to add one of the following exercises at the end of your run:
*Speed ​​up for 20 seconds, jump low in place for 2 minutes. This is 1 approach. Do these 4. At the end, perform dynamic stretching exercises (several swing and amplitude movements).
*Run uphill for 30 seconds, jump low in place for 2 minutes. This is 1 approach, do 3. After - dynamic stretching.
* Every week or two, add 10 seconds. to your intensity interval. And try to end your workout with the intention of running a minute longer next time, not dreaming of dying in a puddle of sweat at the finish line.
Your lungs and muscles work to their fullest, but running also loads the brain. From the moment you lace up your sneakers to the end of your session, your gray matter is actively involved in the process. So that it does not make you leave the race ahead of time, follow the advice
1. Represent success
Athletes who imagine how they achieved high results are more demanding of themselves and train more intensively. Before you run, dream about how amazing you'll look as you cross the finish line in some big event.
2. Find words of encouragement
Come up with a catchy slogan and repeat the cherished words. If only you yourself believed in the mantra, and she motivated you.
3. Lie to yourself
If you are reluctant not only to train, but even to look out into the street, convince yourself that you are only going out for 5 minutes. You will see, as soon as you start jogging, the desire to turn off the straight path will disappear.
4. Smile
If not from the heart, then at least fervently bare your teeth. This will add self-confidence and help not to burst into tears at the finish line.
Secret #2
Don't run every day
We all know that for a good result you need to constantly train. Each lesson is a shake-up for muscles, bones, joints and ligaments, and the more often you expose them to dosed stress, the they become more resilient. But it is important not to overdo it with loads. Alternating monotonous running with interval running too often or accelerating beyond measure, you risk injury. How to find the golden ratio?
The ideal regimen for those who have recently started is 3 runs per week. One thing: those who have neglected physical education for years should limit themselves to two races a week and add one or two walks or bike rides.
If you already run 3 days a week for a month and a half, you can add a fourth workout. This is the optimal mode for most (except when you are preparing for a competition. You should not add a fifth day. It is better to spend 4 sessions a week with full dedication and gain strength for new exploits. A good athlete is not one who runs daily, but one who able to overcome long distances without injury.Increasing the effectiveness of monotonous training, keep in mind that you should not increase by more than 10-15% per week, neither the mileage, nor the number of training sessions, nor the time of the run.
If you are going to work on yourself for an hour, in 15-20 minutes. before the race, eat 100-200 kcal in the form of carbohydrates: the same banana or a slice of whole grain bread.
Drink 350 ml of water 4 hours before training. Then continue to drink in the usual mode for you.
If you run longer than 60 minutes, drink 450-500 ml of a sports drink containing electrolytes such as sodium and potassium every hour (not in one gulp, gradually), or count exactly: 100-130 ml every 15 minutes. Take more only if you work in a high-intensity mode.
Run no earlier than 2 hours after a full meal, so that the blood rushes more actively to the working muscles, and not to the digestive tract.
Adjust your diet. Eat more plant foods, cereals and whole grains, healthy fats from nuts and avocados, and protein. By the way, fruits and vegetables contain antioxidants that help the body recover.
An hour after your run, your snack should have a carb-to-protein ratio of 4 to 1. You can drink, for example, 250 ml of cocoa with skim milk (do not make your eyes round in surprise - according to many practicing athletes, this children's treat quickly starts the recovery process muscles).
Secret #3
Properly increase the distance
For many beginners, the phrase "run 5 kilometers" sounds much scarier than "15 minutes running." And vice versa, experienced marathon runners often measure their achievements in tens of kilometers, without bothering how many minutes flew before the first sweat. In general, for those who are just starting to plan their great athletic future, we advise you to focus on time. If you are tired and not feeling well, reduce the intensity, but run (walk, crawl) for the prescribed minutes, gritting your teeth. Even if not in the best way, but you will still work out the training. You will start planning distances later, when you are able to run 40 minutes or more without problems.
In general, if you run 5-7 kilometers 3-4 times a week, this is an excellent mode of support in muscle tone (including the heart). Bigger achievements beckon - keep the duration the same, but add high-intensity intervals. For example, after 10 minutes of easy running for 20 minutes, alternate 2 minutes at "conversational" speed with a minute of acceleration.
Secret #4
Run in competition
More and more girls of different physical form, age and training are taking part in running competitions. And you are worse? It doesn't matter what your experience is at the moment, you can start preparing for fun starts.
For beginners, it’s best to look at the 5-10 km race and hold off on ambitious marathon dreams. Leave it for the distant future, but for now, plan for about 2 months to prepare for the 5k race and at least 3-4 months for ten. Work out by gradually adding time and distance to one, then to several workouts per week. You remember about the increase in indicators by no more than 10–15%.
Running technique:
At the start of each step: step your leg straight out in front of you; look forward and keep your head parallel to the ground; bend your arms at a 90-degree angle or slightly less; do not slouch; keep your knees soft.
In the air: do not wag your hips; work your arms clearly back and forth, do not swing them; keep your shoulders back and do not pinch them; bend