A year has passed since I first went for a run at the stadium near my house. A year of big changes, physical and spiritual transformations. A year during which I slept through morning workouts 10 times, once didn’t have time to get a starting number for a race, 50 times “excused myself” with pain in my knee/periosteum/sore calves in anticipation of Saturday runs, barely reached the finish line of the “Become a Man” race and... I fell in love with running. A year is almost 365 ideal days for jogging: on the street, in the park, in the gym, in a new country while on vacation, and also a solid period of time to put all the thoughts in your head together and try to inspire you.

Running is not easy

It’s not easy, because start going to the gym and don’t quit, switch to proper nutrition, get regular checkups with doctors, and not come at the moment when “you can’t stand it anymore,” sign up for your first competition, buy a blender for smoothies, and It’s really (!) making smoothies in it - it’s not initially as simple as it sounds. This is a complete restructuring of oneself, this is an “internal rebranding,” if you like, of all areas of life, overcoming psychological and physical barriers.

Running is not easy, because when you go out for your first run, you find yourself in a combined field of two difficulties at once: banal ignorance and the desire to conform. On your first morning and evening jog, you are running, most likely your phone is clutched in your hand, your headphones are dangling absurdly, and on your feet you can generally have anything from fitness sneakers to Converse with rhinestones that were fashionable last season. And you constantly look around and think: “am I doing everything right?”, “why do these people run faster?”, “why even that adult woman with curvy figures, much larger than my own, runs and breathes through her nose, in while I’m already starting to greedily swallow air with my mouth?”... And hundreds more unimaginable “hows” and “whys.”

But you're running! And this means that you are already cool, and you have already overcome 60% on the path to a new you or, as it is now fashionable to say, “to the best version of yourself.”

MythBusters

I started running exactly a year ago and since then I have learned a lot of things that, in one way or another, have greatly changed my attitude towards this process in general, and towards the running culture itself in particular. Being not in the epicenter of the “party”, but somewhere outside, we search in vain for information on “how to run correctly” on the vastness of social networks. To be honest, all this is similar to making a diagnosis via the Internet: if you don’t know where and what to look for, you may not find what you need at all. Diagnose yourself as having a “chronic illness,” “cancer,” or “complete intolerance to running.” All in all, a nightmare.

Once you are immersed in the whole atmosphere of the race, standing in the first place in the running cluster, choosing the wrong sneakers and not having time to pick up your number at the Expo the day before the start, you begin to look at the situation from a completely different angle. Here is my top list of some “running stuff” that you may not have intended to recognize, but what can you do:

Fact 1. It all starts not with equipment, but with you!

Running shoes are awesome, but that doesn’t mean that in order for you to run your first 5 km or a couple of laps around your house, you need to wait for a salary/scholarship/the opportunity to go to the store for super professional shoes. I started running in sneakers, nothing bad happened to me, because at first you will basically run for a short time and a little. But when my first running sneakers were on my feet, happiness knew no bounds. I don’t even know what to compare this with? Imagine that you spent the whole day skiing in hard ski boots or tightened your skates tightly before going to the skating rink... And then at one moment you take off these uncomfortable shoes and change into sneakers that are designed to run, have fun and properly distribute the load along your foot.

“Wet test”: how to choose the right running shoes?

We analyze your feet at home.

Fact 2. Who needs these races anyway? Not for the sake of a medal.

Recreational races are what you need if you want to get into the atmosphere of the running movement. I remember how I ran my first “Night Run”: all of Moscow was in full view, traffic was blocked, Luzhnetskaya embankment, people in cafes leisurely drinking wine and watching a crazy crowd of people in love with running cross the street, drummers, fans , the finish line and thoughts at the finish line about nothing and something important at the same time. My first race was 10 km in Moscow at night. It was hard, without preparation, without understanding that in order to float like a butterfly the next day, and not lie with acute pain in clogged calves, you need stretching. A sharp and extreme dive into running.

And I’ll also say about the medal. Sometimes at the finish line they give you a medal, yes, like you, I’m an adult, but it’s nice, it’s something that you can’t buy, can’t receive as a gift, but you can feel and deserve. A medal is a small “hard drive” with memories, everything is in it: the first kilometers, a few drops of rain that saved us in the center of the distance and friends who are waiting at the finish line. This is the quintessence of the moment and emotions in a small piece of metal.

Fact 3. All runners are introverts.

It always seemed to me that it was a fact that only a crazy person could run for 20 minutes or a marathon 4.5 hours alone with his thoughts. And then I realized that, firstly, this is not so, and secondly, everything is situational and it’s only your choice.

I’ll start with the first conclusion: runners are a party, a group of people who, on the first weekend in January, will run through all of Sadovoe or will have no problem supporting your idea of ​​running together on weekends, and then drinking coffee and chatting about life, travel or new sneakers (yes, I’m talking about Sasha Boyarskaya’s “Cheerfulness”).

Sasha Boyarskaya: I treat running as my favorite healthy habit

In the first person about his love affair with jogging, bananas and the psychological aspect of running.

And runners constantly share, they post photos on social media. networks, give advice, invite you to go jogging, and will no problem lend you a hand over the course if you need it. When I was running my first trail race, I felt bad while going uphill, and two guys who were nearby shared with me useful advice that the main thing is “not to cool down” and “not to stop” and to somehow keep moving, I was treated to water, and the girl who was running in front told me to hold on to her red T-shirt and take it as a guide. Then she became my pacer, who led me to the finish line. Then I realized that the running community is a community where you can always count on support.

Now a little about situationality and choice. I like to run in the evening, alone, with or without headphones. This is my version of moving meditation, my opportunity to be alone with my thoughts. I think that when the time comes for my first marathon, it will be a stage of a four-hour reboot of thoughts. I’m not afraid to go through it alone, and running taught me that too.

Time for the strong

Start running. After all, this is the easiest thing, this is the most basic thing you can do for yourself and for your health. Yes, it’s difficult with running; running cannot remind you of yourself with a daily purchased gym membership for which you have no time. But it's 10, 15 or 20 minutes a day that, once regular, will greatly change the way you feel about yourself and your productivity. I often hear that “running is harmful”, that you risk your legs, like a magnet you attract flat feet, harm your knees and destroy bones. Yes, there is definitely some research that suggests that obese people may prefer walking over running. But if you look at it globally, you shouldn’t put this on yourself if you are at normal weight and if you don’t have problems with joints or old injuries.

We constantly find tons of reasons to start tomorrow, next month or next year. But in the end, there is a much greater chance that our health will be ruined by boring work, monotony, and a sedentary lifestyle, rather than running. Start with yourself, become stronger and more resilient, lose extra pounds or strengthen your muscle corset. And then, who knows, maybe we’ll meet at the start and run your first 10 km together?

"Championship" and World Class organize the race "In one breath"

The New York Marathon is one of the largest in the world; in 2014, about 50 thousand people completed the distance (and we won’t even think about how many started!) Along with the Boston and Chicago Marathons, it is part of the World Marathon Majors series. The marathon was organized by the New York Running Association and was first held in 1970. Held annually on the first Sunday of November (that is, today).

Why are we telling you all this? Yes, because some heroic siblings are running the New York Marathon today! Polina Maksimova (), fitness trainer and mother of three wonderful sons, explains how she got, or rather, ran to this life!

(Click on photo to enlarge)

You can't stop running. Why I love to run

Just recently the Siberian Running Festival took place - I ran the second half marathon in my life. More than half of the distance was in pouring rain, which meant wearing soaking wet sneakers, which added weight and discomfort. But despite this, there is little that can compare with the feeling at the finish line. There's a new goal ahead - the New York City Marathon, which means it's time to go for a run!

How I fell in love with running

Why am I doing this? I periodically ask myself this question, especially when I don’t want to run, when you get up before dawn to have time to run to school, kindergarten, work, when the weather is bad.

” The main competition is with yourself when you put on your sneakers and still walk out the door.

I will try to answer questions that a person is thinking about going for a run. I must say right away that I am not a professional athlete and I ask you to consider everything I write about solely as the personal experience of a person who loves running with all his body and soul.

By occupation, I am related to fitness, but for the first time I went for a street run after the birth of my third child, when I was well over thirty, with a completely banal motivation - to get in shape after childbirth. This had to be done without travel expenses, and running was the best option.

” I remember my first runs and the feeling - my face was the color of burgundy and I “almost died”!

If you had told me then that I would have the unthinkable idea of ​​running a marathon, I would never have believed it. In my picture of the world, only professionals ran half marathons and marathons. Now I perceive 5-7 km as a pleasant active holiday - the running evolution is obvious, or rather, on the head and legs.

Why many people don't like to run

“I don’t like running” - I constantly hear this from friends and clients. But when I ask when was the last time they ran, the answer most often is about physical education lessons. If attempts to take up running happened at a conscious age, but did not bring either pleasure or results, then in 99% of cases it was too much workload and lack of knowledge. This can be fixed!

I’m not saying that everyone will find running love at first sight, but:

• inadequate technique of the training process,
• unsuitable shoes,
• poor nutrition

can kill pleasure and neutralize all the advantages.

Why I love to run

Well-being and sense of self

• Running works better than any immunostimulants and pseudo-prophylactic pills. I forgot what colds are after six months of regular jogging.
• Running is great for slimming. The initial goal - to get myself into acceptable shape - was quickly realized. When we run, almost all muscles are involved, including the heart (also a muscle!)
• The cardio-respiratory system is trained, which means that lung capacity increases, the functionality of the heart increases, blood circulation improves, and the work of the endocrine system is activated.

Peace of mind

There is no better remedy for the blues and chaos in the head. Thoughts on the shelves, the puzzle from the to-do list is put together into a clear picture in the head. An invaluable bonus is time alone with yourself, mothers will understand.

” It has been proven by scientists (probably British) that 30 minutes of moderate jogging is equivalent to a daily dose of an antidepressant. Personally, I have almost never met depressed runners.

In general, in any incomprehensible and depressing situation, I run, and life gets better.

Positive change and personal growth

It sounds pretentious, but it is true. As a psychologist, I declare that through the body we train the psyche. Volitional qualities, like muscles, can be trained. One of the strongest motivating factors for me personally is the changes that have occurred “at the head level.” When I first started running, 5 kilometers seemed like a long, hard distance. In life, I am rather a sprinter - I started quickly in business, but also quickly got tired and lost interest. But, regularly running and increasing distances, I realized that in life and work “races” my sense of self and behavior also changes. I get less tired, cope better with stress, skillfully calculate my strength, and self-discipline and motivation are stronger than ever!

Communication with like-minded people

When I started running, I periodically looked for answers to the questions I had. And I found not only answers, but also passionate people. New interesting acquaintances appear, new motivation, goals, experience, boundaries expand - this is how in my case the dream of a marathon arose.

Involving your family in a healthy lifestyle

You are not forced to do anything, you just run regularly, and one fine day your husband goes for a run with you. And then, you already run fartlek (a type of interval cyclic training - editor's note) together every weekend. Benefits not only for the body, but also for relationships. And one day your son shows interest and participates in charity races with you!

For those who are wondering whether to go for a run right now, in the continuation of the publication I will give some really valuable advice that was born from my experience.

(On Instagram @polly_max)

“Dad, where are you going?” my young son asked me recently as I laced up my running shoes on a cold, wet Sunday morning. "Run." - I answered. "Why?" - he asked me.

Adharanand Finn, the Guardian's assistant production editor and writer, has written a special feature for The running blog in which he professes his love for running and tries to capture the emotions of runners. And, I must admit, he does it very well!

“Dad, where are you going?” my young son asked me recently as I laced up my running shoes on a cold, wet Sunday morning. "Run." - I answered. "Why?" - he asked me.

He is only three years old. But it was a really good question that I could answer so simply. My body had not yet recovered from the shock of being pulled out of the comfort of my bed. I was training for the marathon, but it was still a month away. And it was at this moment that I absolutely did not feel the critical need to go outside on this inhospitable winter morning. I could go out later. Or another day. Or just don't run a marathon. Why did I even want to run a marathon? But something still made me move. “Because it’s fun,” I finally said, not very convincingly.

In fact, the truth is that just before you get ready to go for a run is the worst time to explain to someone, or even to yourself, why you are running. It just doesn't make sense. Running is hard. It takes effort. Running is a big, meaningless circle because after all the pain you end up right where you started.

People often tell me that they can run to kick a ball. But just running, putting one foot in front of the other is too boring for them. I listen and nod, because I'm not sure I could convince them otherwise even if I tried. There is no logic in running.

Of course, some people run to lose weight or to get fit—all good reasons. And running is easy because you can run whenever you want. And for this you don’t need to specifically reserve a court in advance or assemble a team. All these factors contribute to the fact that running is one of the most popular sports in the United Kingdom. According to Sport England reports, more than two million people in England run at least once a week.

And for many of those 2 million runners, the real reason they hit the road until their muscles burn is more intangible than weight loss or fitness. I remember being a fairly avid runner in my youth and correcting people who asked me if I ran to get fit. I always answered that I kept myself in good physical shape in order to run.

Many runners become obsessed with time. The desire to break the 40-minute barrier for a 10K or run a marathon in under 4 hours can be a primary goal. There's something reassuring about setting goals that measure your progress in clear numbers that aren't really all that easy to interpret, but are still clear accomplishments in an uncertain world. Although in fact these numbers are so inaccurate and random that they are practically useless. And as soon as a person achieves his goals, new ones immediately appear behind them.

A runner I know was training to run a marathon in under 3 hours. As a result, he ran it in 3 hours and 2 minutes. After that I talked to him and it seemed to me that he must be very upset. But it turned out that he was not upset at all. He said he was actually glad. If he achieved his goal, it would be great. As it is, he still has a goal and will try his hand next year.

No, time is not actually the reason we run up and down hills, in wind and rain, when in fact we could be staying in the comfort of our bed or relaxing with our favorite drink in the pub. Time is a carrot that we hold right in front of our noses as bait. We are like little Pacemen in pursuit of new records.

“Why do we do this to ourselves?” - this is the main slogan of running clubs across the country. I usually hear this when I'm about to go for a run with a group of men and women in fluorescent tops, and the feeling of anticipation is mixed with the anticipation of pain, despite which we are going to make it to the very end. No one has yet given a clear answer. Because this is actually a rhetorical question. But deep down we all know the answer.

Running gives us pleasure. Look at how little children play. When they are engrossed in a game, they cannot stop running. They rush back and forth and spin in small, meaningless circles. I remember when I was an older child, sometimes I would start running down the street for no particular reason. There is a wonderful moment in The Catcher in the Rye when Holden Caulfield, caught in the strange space between childhood and adulthood, walks through the schoolyard one evening and suddenly starts running. “I didn’t even know why I was running. I guess I just felt that way.” - he said.

The desire to run is innate in humans. In fact, humans may have evolved the way they did because of their ability to run. Christopher McDougle's best-selling book Born to Run is based on a theory developed by Harvard University scientists that humans evolved through hunting - chasing animals until they dropped dead from exhaustion. This is why we have Achilles tendons, arched feet, a wide pelvis, and nuchal ligaments at the back of our necks that support our head while we run. And although even Usain Bolt lags behind all four-legged mammals in sprinting, when it comes to long distances, we are the Olympic champions of the animal kingdom. Our ancestors could catch even the fastest runners, such as antelope, if they could keep them in their field of vision long enough.

One of Kenya's great runners, Mike Boit, once told me how he was greeted in his home village after winning the 1978 Commonwealth Games. As he was showing off his medal, his childhood friend came up to him and said, “That's all very well, but can you still catch an antelope?”

And while children and teenagers may start trotting for no particular reason, we adults cannot afford to just take off and run at a moment's notice. That's why we formalized the running. We became runners. We buy running equipment. We place sweet carrots in front of our noses, download various mobile applications, we look for sponsors and only after that we finally start running.

Racing along a path or through crowded city streets, splashing through puddles, letting the rain wet us and exposing ourselves to the wind, we begin to feel that half-forgotten feeling of childhood joy. And right from the depths of the soul this feeling of primitiveness rises and shakes us: we were not born to sit at a table, read a newspaper and drink coffee. We are born for a wilder existence. When we run, all our layers, all the social masks that we are used to wearing in polite society (father, mother, lawyer, doctor) are torn off, revealing human nature. This is a very rare thing and it can clash these two personalities. Some of us may stop, shocked at what they might actually be like, at the way the heart beats and the mind flies forward, fighting our attempts to leave it all behind.

But if we push ourselves, and run faster, plunging into loneliness, further away from the world and from the structure of our lives, we will feel strangely elated, separated from everyone else and yet connected, connected to ourselves. With nothing but two legs to carry us forward, we begin to have a vague sense of who or what we really are.

In Japan, monks from Mount Hiei run 1,000 marathons in 1,000 days in an attempt to achieve enlightenment. I once stood on the road at about mile 24 of the London Marathon, watching people run one after another. And almost every one of them was in that moment, in that place in their lives, which they rarely visit again. It was almost like looking straight into their souls. Their faces were distorted with grimaces and attempts to control them, and at the same time alive. Each of them, after crossing the finish line, glowed with a sense of well-being. Some of them even cried (like me after my first marathon). This is the runner's most important fable, but calling it that diminishes its significance. It might just be the release of brain chemicals, but after a long run, everything in the world feels right. Everything is in its place.

And these feelings turn out to be so strong that the desire to feel it again makes us come back again and again in order to get even more.

Shutterstock.com

Running is a cardio exercise and, first of all, trains the heart, as well as the lungs. “The benefits of running are explained by the fact that during movement, the muscles, working in an enhanced mode, require more oxygen and nutrients,” says Natalia Loboreva, instructor at the Terrasport Copernicus fitness club. - This means that the heart has to contract much more actively, dispersing blood. In addition, the lungs open up and their vital capacity increases. This is necessary to ensure rapid, deep breathing."

We have proven to you that running is beneficial, but you doubt whether you are capable of such physical activity? “To get the benefits from running, you can do it for a short time, even 10 minutes,” says Natalya Loboreva. — The main thing is to do this regularly, at least 5 times a week (ideally daily). Random jogging does not count - there is no tangible benefit from such running for the body.”

Another fact in favor of running even for a person who is not very physically prepared. To achieve a healing effect, you don’t need to run at a sprint speed. It is enough to move at a slow pace. According to American cardiologists, the most beneficial for the heart are physical activities during which the heart rate is 75% of the maximum.

“The best time for health jogging is in the morning,” says Natalya Loboreva. — Cardio training at this time of day stimulates metabolism and charges the body with energy for the whole day. But there are no strict rules here. If you like to run in the evenings, do so. Focus on your feelings."

How to get the most out of running

Do a little warm-up. Before going for a run, it is recommended to do some simple exercises, such as squats or lunges. This will help improve blood circulation in the muscles, as well as stimulate the release of joint lubrication - a special fluid that protects the joints during movement.

Place your feet correctly to avoid additional stress on the ankle, knee, hip joint, and spine. “It’s better to lower your foot onto your heel, it’s more common, because that’s how we walk, from heel to toe,” says Natalya Loboreva. Toebox and full-sole options have their benefits, but are for more experienced runners.”

Try to run evenly and smoothly. This is important for the safety of your knee joints. “Don’t sway from side to side or lean forward too much,” says Natalya Loboreva. - Stay straight so that your spine maintains its natural curves. This way it better absorbs shock while running. It’s important here that your abdominal muscles work: when you run, don’t forget to tense your abs.” Bonus - this way you will not only get the benefits of running, but also strengthen your abdominal muscles.

Run on soft surfaces: on the rubber surface of a stadium, a path in a park, sand or grass. “They provide good grip and soften shock loads,” says Natalya Loboreva. — Asphalt does not create the necessary shock absorption, and therefore the knee joint acts as a shock absorber. This could cause injury."

Finish your run with a walk. It is recommended to finish even a short run by walking for five minutes to restore your breathing and heart rate.

Choose the right shoes. The best option is classic running shoes with shock-absorbing pads in the toe and heel area.

Consult your doctor. If you have any chronic disease, be sure to consult your doctor before you start running. There are a number of diseases when jogging, even slow and short, is prohibited. First of all, these are injuries and diseases of the musculoskeletal system, acute periods of infectious diseases, severe diseases of the heart and blood vessels.

While the autumn days are still quite warm, it’s time to start developing a new healthy habit - going for short runs to improve your health and prolong your life.

You can go to the nearest sports store to buy sneakers, but you will have to look for personal reasons for running. We asked several working mothers to answer the question: “Why do I love to run?” to inspire all women with our example.

The opportunity to be alone with yourself

Maria Romanova is a nutritionist and mother of three children. Maria started running when her third child was two years old, and now she tries not to miss runs even in rainy weather, and regularly participates in marathons. “At some point I realized that I needed time that I could devote only to myself and be alone with myself. Running gave me this opportunity. For me, this is not just a sport, but also a way to put my thoughts in order, get rid of worries and anxieties and restore a good mood. After a run, I feel at peace with myself and calm. I think the world would be a much better and kinder place if everyone started running.”

Set a positive example for your children

Anna Kameneva works as a sports trainer. Five years ago, she was involved in an accident and suffered serious injuries. For a long time she thought that she would never be able to play sports again, but gradually she managed to regain her former shape. Anna now organizes outdoor races, attracting as many people of all ages as possible. “It is very important to me to be a positive example for my children. Teach them to a healthy lifestyle. I want them to enjoy running as much as I do. I love organizing grassroots races and seeing how running brings people together.”

A way to overcome yourself

Elizaveta Rusakova is a primary school teacher and mother of two children. Elizaveta has been running for more than 5 years. “Running has become an integral and very important part of my life. Thanks to him, I gained confidence in myself and my abilities. I used to think that sports were not for me. I looked at the athletes as if they were people from another planet, and had difficulty climbing the stairs even to the second floor. But at some point I realized that it was time to change something. At first I ran only 15 minutes a day, but gradually began to increase the load. Now I can run completely calmly for at least two hours. “I believed in my strength and I know that there are no obstacles that cannot be overcome.”