Running in the evenings is much more useful than in the morning. Evening running promotes fat burning, relaxation, helps relieve stress. Regardless of the goals pursued, you need to know some features and rules regarding how to run in the evenings.
Finding time for a regular run in the morning is quite difficult. It is difficult for a working person to overcome himself by getting up an hour and a half earlier for a run. Only a few are able to perform such feats on a daily basis. In addition, it is the evening that is ideal for getting rid of all the negativity and stress that has accumulated during the day.
Morning jogging can provoke excessive fatigue, which will affect performance. In favor of the fact that it is better to run in the evening, the possibility of getting rid of excess calories that were consumed during the day testifies. And even if such physical activity causes muscle fatigue, it disappears overnight, and the recovery process during sleep occurs simultaneously with the expenditure of energy.
Where is the best place to go jogging in the evenings?
You should not run on busy highways, highways, freeways, but you should also beware of dark alleys. The presence of large traffic congestion will minimize the benefits of physical activity, and unlit nooks and crannies can be extremely dangerous. Exhaust gases from cars will not only nullify the benefits of training, but also cause harm.
When running, a person exhales much more oxygen, which increases the amount of harmful substances entering the body. And in order for jogging to bring maximum benefit, it is best to run in the park area, on playgrounds and football fields, which are often located close to home.
Running time in the evening
Before going to bed, it is not recommended to overexert the body, as this will negatively affect well-being and sleep. The first runs should not be long. It is best to start with ten or fifteen minutes, and then regularly increase the time.
The maximum duration of a run in the evening should not exceed half an hour. It is better to take short breaks. You can't stop abruptly. Wanting to take a break, first you need to slow down, and then move on to a step at a fast pace.
When is the best time to run?
Most beginners make the same mistake. They run after dinner and rest, which is fundamentally wrong. Time spent inactive after a long day at work puts biorhythms in a passive state. If you go for a run, they will start up again, which leads to a lot of stress.
The best time to run is between 7pm and 10pm. The body is currently at rest, but has not yet switched to a passive mode, which allows you to quickly get rid of stress.
Can I eat before evening runs?
Run in the morning on a good stomach. It is better not to do this in the evening hours, but you can’t have a tight dinner either. The ideal choice would be a salad, soup, light lunch. The menu must contain proteins with carbohydrates that contribute to faster recovery after jogging.
You can cook a steam omelette, which is perfectly complemented by boiled chicken or beef. When there is no desire for dinner, you can have a snack by eating fruits, for example, bananas or apples. Homemade yogurt allows you to satisfy hunger and maintain strength.
Do I need to warm up before running?
Before jogging, be sure to warm up well. This allows you to minimize possible risks and injuries, to get the maximum benefit. It is enough to warm up for a couple of minutes. It is necessary to warm up mainly the legs.
It is best to work out with a ball or a rolling pin. The muscles on the legs must be rubbed and massaged, which allows you to increase blood circulation. It is best to start your run with a walk at a brisk pace, and then gradually increase the speed of movement.
Does it matter what surface you run on?
It is strongly not recommended to overwork at night, so it is best to choose a flat place for jogging. A bad choice would be a strong slope or jumping up. You need to run on a level surface. Finding a flat area in a small park area is not difficult.
It is not recommended to run in the stadium, as you will have to run in circles. If the area is large, then everything is fine. When the stadium is small, the head will start to spin. The ideal option would be a straight, flat long road.
Proper breathing during evening runs
Maintaining the correct breathing rhythm is of paramount importance. Physical activity increases the body's need for oxygen. When a person stops getting enough air, he usually starts to grab it with his mouth, which is wrong. Breathe only through the nose. This saturates the body with the maximum amount of air. Thanks to this, the rhythm is maintained and the pulse does not go astray.
For people who start running in the evenings in order to lose weight, it is especially important to breathe through the nose. The more oxygen the tissues and muscles receive, the faster the metabolism is carried out. Breathing must be constantly monitored. Do not ignore the involuntary churning of the rhythm. When the air begins to be caught in the mouth, it is necessary to gradually reduce the speed, but not stop abruptly.
How to understand that the run was carried out correctly?
For every novice runner, this question is of paramount importance, since only the right physical activity brings results. Otherwise, no effect can be achieved. Those who have never run before or started exercising after a long break feel sore muscles the next day. If this is not the case, then either they are too trained, or something was done wrong.
Don't stop running. You need to adhere to the basic rules and be able to recognize the needs of your own body. It should be remembered that muscle pain will torment until the tissues become sufficiently trained, that is, they are not used to the stress. After a while, pain will be replaced by pleasant fatigue, which helps you fall asleep quickly.
If you overpower yourself and find time for jogging in the evenings, after two or three weeks you can replace positive changes. Thanks to a half-hour run in the evening, weight is reduced, the functioning of the nervous system is normalized, and the heart muscle is strengthened.
Running is considered one of the most effective ways in the fight against extra pounds. The load received during a run is distributed evenly to all muscle groups, heartbeat and respiration become more frequent, metabolic processes begin to proceed more actively and faster, fat is burned. Losing not only weight. The runner's legs acquire relief, the body becomes graceful, but not pumped.
One desire and daily runs are not enough. You can run both in the mornings and in the evenings, but not achieve any visible result. The main thing is not just to run, but to do it according to a certain method.
This type of activity:
- comprehensively strengthens the muscles of the body;
- enriches the blood with oxygen;
- increases the vital capacity of lung tissues;
- strengthens the heart muscle and blood vessels;
- increases the strength and endurance of bones.
The multifaceted effect has a positive effect on both well-being and health.
When daily runs of 15 to 20 minutes do not lead to fat burning, a person is frustrated, as a result of which he simply stops exercising. To prevent such a fate from befalling a beginner, it is necessary to clearly understand that such a training scheme is ineffective. This is due to the physiological characteristics of the human body, which cannot be "outwitted".
Jogging, a characteristic feature of which is low speed, requires the expenditure of a certain amount of energy. It is taken from glycogen - sugar stored in the liver for an "emergency" case, that is, when additional loads are placed on the body. Its resource is enough to provide from 30 to 40 minutes of vigorous activity and muscle nourishment.
A short session leads to the fact that glycogen is only partially consumed, and then replenished along with the food taken. And since glycogen is not fully produced, fat is not used as an energy source. Therefore, fat burning does not occur and weight does not decrease.
How to run to lose weight
The use of fat as a source of energy, as a rule, occurs during blood flow and an increase in oxygen concentration in the area of fat deposits. This process is accompanied by heavy breathing and a feeling of fatigue.
And in order to achieve fat burning while running, the duration of jogging should be at least 50 minutes. This will allow the metabolism to switch from glycogen to fat. Running for more than 95 minutes is also not recommended. Refractory fats break down rather slowly. And if the loads are longer, energy may not be enough, and it will begin to be replenished from proteins, leading to the loss of not only fat, but also muscle mass.
An alternative to long workouts, if there is no opportunity to run for an hour, will be interval running. It is suitable for those who do not smoke, have no problems with the cardiovascular system. This is due to the nature of the training. They are accompanied by enormous loads on the vessels and the heart muscle. However, doing interval running, you can achieve stunning results.
The essence of interval running is the alternation of periods of maximum load with rest intervals. The recommended interval distance is one hundred meters:
- the first interval is an active step to stretch the ligaments and muscles, increasing blood flow;
- the second interval is jog, tuning the breath;
- the third interval is sprinted with maximum return, that is, at the highest speed, and then they switch to jogging again.
When breathing is restored at an easy pace, they again begin to sprint. The entire workout after the warm-up takes place with a change of light and intense running.
Benefits of interval running
A hundred-meter sprint is accompanied by special physiological processes, due to which the number of calories burned is simply enormous. A 100-meter sprint completely breaks down glycogen in the liver, and the subsequent transition to a lower speed restores its reserves due to the breakdown of fat deposits.
Sprinting not only actively consumes glycogen, but also contributes to increased blood flow to the muscles, which accompanies intensive fat oxidation with the simultaneous release of energy, which begins to be stored in the form of carbohydrates. Interval running lasting 20-30 minutes exhausts the runner completely, and fats continue to be burned.
According to some data, after a high-speed run, fat burning occurs for about 6 hours. In this case, muscle mass is not affected.
The benefits of running are invaluable for the body and figure, but there are certain medical indicators that cannot be neglected.
Running is contraindicated in the presence of diseases of the spine, injuries, acute illnesses, varicose veins. If these recommendations are neglected, after jogging, the patient's condition may worsen significantly, and the disease may worsen.
It is necessary for women to refuse jogging during pregnancy. Sprint is completely contraindicated during lactation. During intense exercise, lactic acid is released into the milk. It can make the taste of milk unpleasant for the baby.
The best place to run
You should not run near major highways and enterprises, the air around which is saturated with chemical emissions. Asphalt pavement is also not the best option. It is quite traumatic, causing severe fatigue. It is best to run on a special stadium surface. If this is not possible, then along the dirt paths of the forest and the park.
The first two weeks of training should be aimed at increasing the duration of sessions and speed. This period is suitable for testing different methods in order to choose the best one for yourself.
Clothing and shoes should be comfortable and suitable for running. If the legs are uncomfortable, this will add a load on the muscles of the legs, causing excessive fatigue.
You need to breathe through your nose. Breathing through the mouth dries the throat and causes thirst. You can drink while jogging, but in small sips and often, only special drinks or still water.
You need to run only in a good mood, and to maintain the pace and mood - to rhythmic music. Training through strength and in a bad mood will not bring any effect.
How to run to lose weight - Video
By themselves, there are a lot of reasons for sympathy for running, because it is not in vain that this is one of the most popular types of training. The Sport & Fitness Industry Association counts 13 million women worldwide who regularly storm stadiums, forest trails and running tracks. Most ladies work out to get the figure of their dreams, and we understand them 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?
Helped us:
Tatyana Lukina
Master trainer of the sports and entertainment club "Multisport", instructor of outdoor programs
According to the Women's National Runner Survey (conducted by the non-profit organization Running USA), among more than 5,500 runners, 66% love this activity because it increases stress resistance and 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.
Here’s a “speech test” for you: 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, our expert Tatyana Lukina advises starting with a 20-minute run 3 times a week. And feel free to switch to brisk walking every time 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 on the "speech test" may seem too slow. 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. We will have to realize that for a fragile organism, even such a load is stress. 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 (one!) of the following exercises at the end of the 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.
How to run longer
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. To prevent it from pushing you out of the race ahead of time, follow the advice of Jeff Brown, Ph.D., from Harvard University.
- 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. - Find words of encouragement
Come up with a catchy slogan and repeat the cherished words when you want to send everything to hell. For example, “One-two-three, run more, eat less!” or the simple “I can, I can, I can!”. If only you yourself believed in the mantra, and she motivated you. - fool 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. - 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 session is a shake-up for muscles, bones, joints and ligaments, and the more often you expose them to dosed stress, the more resilient they become. 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?
According to our expert Tatiana, the ideal regimen for those who have recently started is 3 runs per week. If you train less often, progress will crawl like a snail, and every time you will run like the first. And if you increase the load, the body may not have enough time to recover. 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, which will be discussed below). Adding a fifth day is not worth it. It is better to spend 4 classes a week with full dedication and gain strength for new exploits. A good athlete is not the one who runs every day, but the one who can overcome long distances without injury. When increasing the effectiveness of monotonous workouts, 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.
What to eat and drink
Take a closer look at the athletes on the street and you will see how carefully they are hung with sports (and not only) nutrition. Get to grips with how, when, and how much a running person should eat with Susan Bowerman, assistant director of the Center for Human Nutrition Studies at the University of California, Los Angeles.
- 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 of 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.
One more nuance about time and kilometers: you should not continuously increase either one or the other. In general, if you run 5-7 kilometers 3-4 times a week, we are very happy for you - this is a wonderful support mode for 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.
If you plan to light a marathon (42 km) or a half marathon (21 km), then, of course, you need to increase the distance. But do it slowly. Let one of the races a week be long - add 2-3 kilometers to it, leave the rest time until the next one. Gradually, you can pump all your workouts in this way. After - again increase one of the races, and so on. But always follow a simple rule: the number of kilometers added should not exceed the number of training sessions per week. As a result, the distance of a long run should not be more than half of all the kilometers collected in your piggy bank for a week.
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 the fun starts that will take place next year and achieve good results there. By the way, the more you invest (both moral and material) in training, the stronger the motivation will be to train with full dedication. Pick a distance that inspires you, make sure you have enough time, and get going.
For beginners, it is better to look at the race for 5 - a maximum of 10 kilometers and hold on to ambitious dreams of a marathon. 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%.
An excellent motivator is a training diary, which will allow you to have a schedule of your exploits in front of your eyes in 3-4 months. If you regularly run 15 km or less per week, prepare for a 5-kilometer run, 15-20 for a 10-kilometer run, 20-30 for a half marathon, 30 or more - wow! Get ready for a marathon.
run together
Working in a company is also a great motivation. And everything is great if you have about the same preparation. But what if your partner frantically gallops ahead? Or, on the contrary, puffs from behind, slowing down the process of your training? Below is how to work productively in tandem.
- Stick to the schedule
If you have more experience, combine days when you have easy workouts with her intense runs. Just don’t constantly talk about how cool you are and how easy it is for you to do something that is not easy for her. - Start and finish together
Do a warm-up together, and then go your own way. After training, reunite and discuss your achievements or failures. If a friend is more experienced, do her hitch with her. - Run with company
Go together for a group run at your level. Each of you will run for yourself, but you will find yourself in the company of people who are carried away by a common idea, in fact you will feel that you are many and you are strong.
Real story
Do you think running is only for the healthy? There is no dispute! So before you take on this serious matter, you need to undergo an examination. But here's a story for you about a beautiful girl Tatyana Serdyukova, who running helped restore health. Too bad our heroine is too modest to show you her face. Just read and be inspired * .
As you know, the knees are a weak spot for many runners. It was during a run (albeit not a sports one - she was in a hurry to get on a tram along a slippery track) that Tanya earned her injury: a partial rupture of the anterior cruciate ligament on the inside with damage to the meniscus (it even sounds unpleasant). The leg turned up, and our heroine sat down in an unimaginable pose, and in parallel there was a vile crunch, and the pain took her breath away. Further, the knee swelled, and it was no longer possible to lean on the leg.
The leg was rolled up in plaster and the verdict was announced: from now on, you can forget about sports. “Yes, what kind of sport is there - they predicted a lifelong lameness and a wand as a fashion accessory,” recalls Tatyana. “And this is after many years of passion for fitness!” Some advised to sew the ligaments and remove the meniscus, while others, on the contrary, stated that after the operation it could only get worse, taking physical therapy and medication.
Only one thing was clear - something urgently needed to be done, because crawling with a stick, getting fat without sports and arousing self-pity was not in Tatyana's character. A doctor from the City Clinical Hospital of Moscow No. 59 came to the rescue, who promised: you will howl in pain, but you will develop your leg with the help of physical education, massage and baths. Tatyana immediately seized on this both seductive and dubious idea. The outcome of the operation could turn out to be unfavorable, physiotherapy did not promise a 100% result, but here a method was proposed in which a lot depended on it.
Tanya got an exercise bike and a leg extension machine. After a month in a cast, the muscles looked like jelly. Baths, an exercise bike, simple exercises to strengthen the muscles of the thigh, massage - and so on for 10 hours every day! Of course, our heroine admits that she trained through tears and sweat, it was very painful. Sometimes it seemed that progress was not in a hurry, there was definitely no strength left. At such moments, Tatyana recalled how dreary it was to live chained in plaster, and rightly concluded that it was better to suffer for the sake of a great goal than from boredom and uncertainty.
After about 7-8 months, she added running to her workouts to further develop her leg. She hadn't done it before, but now she had to.
Why running? “Because running is movement, it is life. I understood this very well, after lying in a cast for a month, and even listening to the lamentations of others about how “convenient” it is to have one and a half legs. On a bicycle or on roller skates, it is traumatic on the street, because I could not make sudden movements. I wanted something simple but effective. Like running. Well, I wanted to lose the excess weight accumulated during physical inactivity, but I don’t know a better way than running, ”Tatyana explains.
At first there was, of course, walking in a rigid fixator on hinges, then a slow run, and then the excitement turned on - “will I be able to run fully or not?”. Tanya wanted to prove to herself that she was able not only to sluggishly drag along the track, but to do it like an athlete and participate in competitions. Slowly, she increased the time and speed of training, paid more and more attention to running. And a year later, her dream came true, and after three, no one would have said that the girl had a serious problem. Sorry for the involuntary pathos, but many doctors refused to believe in such a quick recovery from her injury. But the fact is obvious - now Tanya runs 3 times a week for an hour and a half, goes in for fitness and skiing. Are you weak?
* Do not try to repeat yourself without consulting with specialists.
Injury symptoms
Every year, about 75% of great people stop exercising temporarily due to injury. Some pain is inevitable while joining the orderly ranks of runners, but if you cannot move like a human being because your knees are constantly aching, you should think about it. And if the discomfort does not let you go at night or lasts longer than a few days, this is an occasion to visit a doctor, especially if you have symptoms from the table below.
Running technique
More precisely the movement - less injuries. Here is the technique for performing one running step. Lots of nuances, right? But we do not force you to do everything at once, master these tips one or two at a time, gradually developing the skill of correct movement.
At the start of each step:
- take your leg straight in front of you;
- look forward and keep your head parallel to the ground (imagine that you have a plate on top of your head);
- bend your arms at an angle of 90 degrees or slightly less;
- do not slouch;
- keep your knees soft.
In the air:
- do not wag your hips: you are running, not dancing salsa;
- work with your hands clearly back and forth, do not swing them;
- keep your shoulders back and do not pinch them;
- bend the knee and ankle joints at an angle of 90 degrees.
Close to the ground:
- shorter step: feet should land under the buttocks;
- keep a brisk rhythm (count how many times the foot touches the ground), your goal is 85-90 times per minute;
- land on the middle of the foot, do not drive your heels into the ground (if you run at a leisurely jog, gently put your foot on your heel and roll onto your toe);
- after your foot touches the floor, tighten your buttocks as you bring your foot into the next step.
Today, a person has simplified his life so much that all movements are simply reduced to a minimum, his physical activity has decreased. And this, in turn, leads to the appearance of excess weight, impaired blood pressure, cardiovascular diseases, etc. Therefore, one of the best ways to compensate for lack of movement is to run. Article outline:
Running and its properties
Agree, because, in fact, running is the most affordable and effective way to train the body. While running, the lungs of a person work much more actively, thus, the supply of oxygen to the cells of the body is better ensured. At this moment, the heart pumps blood more actively, and due to this, the metabolic processes of the body are accelerated. In athletes and trained people, the heart pumps about 25 liters of blood while running at 180 beats per minute. This can be compared to the flow of water from a fully open faucet. Due to the fact that metabolic processes are accelerated, general well-being improves. And if jogging also takes place in picturesque places, then this, in turn, helps to calm the nervous system. In addition, high energy expenditure during running contributes to getting rid of excess weight, and accordingly, it cannot be said that running strengthens the human muscular system.But here, right away, it is worth noting that not everyone can run. Since, due to the increased work of the lungs in the process of running, people who have various diseases directly related to this organ cannot do it. The same can be said about people who suffer from diseases associated with the work of the heart muscle, who have undergone some operations that have flat feet, varicose veins, and joint diseases. So, deciding to start running, it is best to consult a doctor first.
In addition to all this, the great advantage of running as a sport is that it is one of the cheapest sports. The biggest expense in this case is the cost of good sneakers. It is more physiological to run barefoot, but in our time it is worth being realistic, since it is difficult to imagine a terrain where you can fearlessly run barefoot.
Running does not require expensive equipment and, since the gym begins after you have left the door of the house.
While running, you can be left alone with your thoughts. Many run with the player, listen to music.
Running releases endorphins, which is why running is an excellent remedy for depression.
Running quite fruitfully affects the immune system and the central nervous system.
Including running contributes to hardening, if you jog in the fresh air.
You should also not forget that running develops personal qualities, namely: determination, self-control and willpower. Physically trained people have much higher self-esteem.
What do you need to start running?
So, in order to maintain your body and body in good physical shape, you need to: - First of all, you must have the will.
- Self-confidence, since running and getting a positive result is not a matter of one week or month, you will have to run all year round.
- Physical form. If the doctor told you that the load is contraindicated, then it's not worth the risk.
- Sports uniform. Running shoes are a must. It is good sports shoes with soft soles that will protect your joints from shock loads, including playing the role of a good psychological stimulus.
- You need to choose a place where you will run. It is best if it is a stadium or a park. These places are best suited as there are no cars. There are special paths along which you can run both in winter and summer, as they are cleaned. In addition, the park is nature, they also mainly have ups and downs, which, in turn, can diversify training. Of course, you can run around the house, but you must admit that there will be much less pleasure from this.
- Choose a route that you will run on, go through and study it in order to make sure that there is no danger for you.
- And without fail, it is necessary to draw up a schedule of runs. Decide for yourself which days you will run: will it be daily (morning or evening), or only two or three times a week.
But as for the already trained runners, they can train two or three times a week and run at speed, that is, run at a fast pace for no more than 12 minutes, or for endurance, namely, run at a slow pace, from 20 minutes to several hours. Experts recommend alternating training for speed and endurance.
How to run outdoors?
The main rule in this case is that it is necessary to gradually increase the load. You can start with walking, while gradually increasing the speed of walking. After that, you can move on to short runs, which will need to be alternated with walking. And only after your body gets used to the loads, it will be possible to use running in its pure form. Since great physical exertion is very harmful for an untrained person, this also applies to running. Jogging should take at least half an hour a day. Morning is the best time to run, because that's when the air is not yet saturated with dust, exhaust gases and other delights of city life. Jogging should be done at least 2 times a week. In the event that you do not have any contraindications to running, then the duration of runs and their frequency should be increased over time, without going to extremes. If it happens that after a run your condition worsens, then in this case it is necessary to reduce the load, or stop running. In any case, the sensations from jogging, both moral and physical, should be positive, only in this case you will achieve a positive result.
You should also not miss the fact that when running, you must maintain the correct posture. Despite the fact that each person has individual physique characteristics, the correct posture for each is different, but there are some general recommendations on how to run correctly. So, do not lean forward strongly, lower your head down. You should also not tilt your head back, or raise your chin high. The head should be held in such a way as to look 10-15 steps ahead of you. The arms, in turn, should be bent at the elbows at an angle of 90 degrees. You should not clench your hands into fists, since all movements should be natural and in no case tense. You will notice how after a few workouts, your body itself will feel how comfortable it is and will automatically take this position.
As for running shoes, they should be comfortable, with a thick sole, but not too heavy. Jogging is desirable in places relatively deserted. Since not all runners like to be noticed, and an excessive number of passers-by will simply interfere with movement.
Before you run
It is worth noting that before you start running, you need to do a warm-up, this is necessary directly in order to warm up the body and disperse the blood. To do this, it will be enough to walk at a fast pace, so that your pulse begins to beat faster. Next, you need to take a few deep breaths through your nose and exhale through your mouth. Perform swing movements with arms and legs, as well as rotational movements with the torso.It would not be bad if you stretch warm muscles, especially the muscles of the back and legs.
Briefly about running
- Those who are just starting to run should not overdo it, it is better more often, but less.
- The first 200 meters will be the most difficult, then everything will pass.
- In the event that you start from scratch, then the real pleasure will manifest itself in a few years.
- For beginners, muscle strength will be the limiting factor at first, later the legs will be trained and breathing will become the limiter. But over time, training, these factors are synchronized.
- Before a run, you can warm up, or you can not warm up.
- After a run, especially if it was long, if you decide to stretch, then this must be done quite carefully. Since warmed up muscles often seem pliable and you can overdo it.
- Don't eat for at least two hours before running.
- Not from running if you do not limit yourself in food. After a run, you can eat a little protein, a maximum of 200 calories, and this should be done an hour after the run.
- Running technique is very important, as knees can suffer.
Make fewer unnecessary movements, as quite often unnecessary movements are made during the run. It is worth noting that extra steps lead to an overload of the body. But a slight tilt of the body forward shifts the center of gravity, and this in turn helps to avoid unnecessary movements.
Feet should be placed gently, without sharp blows to the heels, as the joints may suffer.
You need to run straight, while not bouncing up and down.
Including should be as less grip on the ground. Running is not a walk. Having put your foot on the ground, it should be torn off the ground as soon as possible.
It is necessary to run systematically, otherwise there will be no benefit.
While running, breathe through your nose. In the case when the runner begins to breathe through his mouth, this means that the body is overloaded - there is not enough oxygen.
After the marked route or distance is completed, do not stop. Wait for the pulse to recover.
In order to restore the water balance in the body after a run, it is recommended to drink a cup, or more, at room temperature.
It may also happen that during a run, the lower leg will begin to break. It is worth noting that after a run, especially if it was good, muscles may start to hurt on the second and third days. This happens directly because during the run almost all the muscles of the human body are involved, and this pain indicates that the body is not trained. An aching shin, in turn, indicates weakness of the calf muscles. Muscle pain is due to the release of lactic acid from the muscles. All this will pass with time.
How should you run on a treadmill?
Of course, it also happens that not everyone has the opportunity to run in the park or at the stadium. The right decision in this case would be to purchase a treadmill, which in turn is a simulator that is directly installed at home and you can run on it without leaving the apartment. There are two types of trainers:
- Electrical. In this case, the treadmill moves by itself, to be more precise, it is driven by an electric motor. With all this, the simulator has many additional functions, for example, changing the angle of inclination, simulating various surfaces, automatically adjusting the speed of movement, counting the number of steps, the distance traveled, etc.
- Mechanical. In such a simulator, the treadmill is driven by the force of the runner's legs. This, of course, is not the most convenient option, but it is the cheapest.
At the first stage, unusual sensations may appear, directly related to the fact that the legs are in motion, but the situation around does not change, but you quickly get used to it. In extreme cases, you can use safety handles, but you should not abuse them, since the body must have the correct posture when running, and all movements must be natural. When running on a treadmill, you should look ahead while doing this, you should not be distracted, as you can lose your stride. It is not recommended to run barefoot on the treadmill, shoes should be as comfortable as possible while running on the street.
Do not forget that movement, and actually running, is a natural state for a person. Therefore, running is good for both physical and psychological health. But it is very important to always observe the measure, and then soon you will begin to feel the benefits. And the benefit, in turn, will be only with constant training, and do not forget that the load should be increased gradually.
If you've outgrown being a beginner runner, aimless runs may be getting boring for you. But that's no reason to stop running! Try to improve your run time. Take note of easy-to-described, but not at all easy-to-follow tips to improve speed, reaction time, correct concentration and body position while running.
Attention! Many of the listed methods are quite tough, so without fanaticism. Be sure to listen to your own feelings. Remember that the main thing is the Hippocratic principle "do no harm"!
Form the correct position of the body
The key to running (at any speed) is the formation of proper technique. This means that your upper body should remain straight but relaxed, your leg should drop to the ground with the middle of your foot moving from your hip, and your arms should move evenly back and forth (not side to side!), bent at a 90 degree angle. degrees.
Consider cadence
Be short-legged with long strides: keep your stride rate constant, no matter how fast you run. The fastest and most efficient runners take about 180 strides per minute, keeping their feet close to the ground, only lightly touching it during landing. Aiming for the magic number 90, count how many times your right foot touches the ground in a minute.
Slower, faster
Limited run time? Try interval training! Interval training - alternating periods of high and low intensity - is one of the most effective ways to work on speed and endurance. Plus, interval training allows you to burn more calories in less time.
Run sprints
There is a reason real runners do short sprints before a big run. Strides(from English stride-"big step") - a series of comfortable sprints (usually from 8 to 12 runs of 50-200 meters each) - improve acceleration technique.
Run on a treadmill
Feeling the need for speed? Satisfy her on the treadmill! Because the speed of the treadmill belt helps the movement of the legs. In fact, running on a treadmill is faster and easier. In addition, the speed increase button is at your fingertips. Tech tip: It's worth getting good results on the track first before you forgo the digital accelerometer and go outside.
Stretch
Experts are still arguing about whether static stretching actually prevents running injuries. But what is certain is that daily stretching exercises (targeting the hip flexors) increase the flexibility that is used when taking large steps.
Pick up the pace
Play with speed. Swedish even has a special word fartlek, signifying game with speed. Fartlek - alternating movement in the rhythm of an easy jog, then at a sprint pace - will help increase speed and endurance. In the course of such a game, you will achieve great results, tiring less than during a regular interval training.
nejron/Depositphotos.comjump rope
Take advantage of the experience of boxers - grab the rope. Boxers know that quick feet = quick hands. And for runners: foot speed = foot speed.
Choose light shoes
Even if running barefoot is not your choice, shoes are getting lighter and lighter to more closely mimic the natural movement of the foot and steps. Try the minimalist pair to get a feel for how less weight means more power for more speed.
Strengthen the center
Speed and smartness go hand in hand. Stronger core muscles (especially lower abs) allow runners to put more power and speed on the track. The best part is that for a faster finish, just 15 minutes of ab work a few days a week is enough.
Breathe in, breathe out
Just do it much faster! Learning to breathe while running at higher speeds takes practice. Breathe through both your nose and mouth to get the maximum amount of oxygen to deliver to your muscles. Additionally, you should definitely try belly breathing, that is, filling the belly with air, and not the chest, during each breath.
Lower your sugar
Junk food will provide you with high sugar levels, which will definitely negatively affect your speed. Get carbohydrates from whole grains, they will provide you with long-lasting energy without sudden drops in sugar levels.
play with toys
Who doesn't love new toys? Use additional gadgets and apps to add new experiences to your run.
Become the king of the hill
Even once a week, running uphill (Rolling hills mode on the track) has been proven to help increase your speed, strengthen your core muscles, and even increase your self-confidence.
Add weight
Strong lean muscles will only help in overcoming the finish line. While runners don't have to be bodybuilding, one or two short strength sessions per week can greatly improve your running performance.
Ammentorp/Depositphotos.com lose weight
On the other hand, studies show that losing weight (fat, not muscle!) can help you improve performance - an average of 3 seconds per kilometer for every kilogram lost. Of course, not everyone has something to lose, so get your weight right before you go on a diet!
Pedal
Proper hip rotation and maintaining a stable rhythm are important for running. For this reason, one of the recommended cross-training routines for runners is the stationary bike. And in the summer, perhaps, it is even better to ride down the street in the company of friends or a dog.
Even just looking down at your running shoes or turning your head while running to check how you are ahead of your rivals eats up valuable time. Instead, focus on what's in front of you, 10 to 20 meters down the track, and keep your eyes on the finish line.
Pull up your toes
Absolutely the whole body plays a role in the formation of speed: from the top of your head to the tips of your toes! Pay attention to your fingers and try to stretch them slightly (up towards the lower leg). In this case, a smaller part of the foot will touch the surface during the landing of the leg, and therefore the start of a new step will be faster.
Stick to a steady hard pace
Slow and steady can win the race, but fast and steady is guaranteed to win in speed too! The one who wants speed should choose a pace that can be called comfortably heavy. Maintain this pace for at least 20 minutes.
Wavebreakmedia/Depositphotos.com Use dope
Can't you go a day without coffee? Then good news for you! A cup of coffee before a race will give you extra speed. At the same time, this stimulant is absolutely legal.
Get in the plank
About the benefits of the bar on Lifehacker. This exercise does not require special equipment and is available to every runner. Do the plank for 2-3 minutes for 6-8 sets 2-3 times a week and you will run faster.
Learn Asanas
Add yoga to your workout plan. Flexibility improved with these postures will not only increase your speed, but will also help you recover faster after a long hard run.
Rest
Research shows that well-rested athletes have better reaction times and finish times. Think about it: the time you've won at the finish line can be given back to your body with more sleep.
undress
On the same day - the day of the race - take off your extra clothes. Extra layers, belts, gadgets - take them off at this point. Less clothes and devices on your body - more speed.
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