Утренние пробежки оказывают весьма положительное influence on the body. They are toned and charged with positive energy for the whole day. In addition, early physical activity promotes an increase in oxygen metabolism, trains the heart muscle and improves brain activity.
Running does not require financial investments anda lot of time. Therefore today this kind of sport is very popular. Everyone can start to run, but, as practice shows, the majority of athletes quickly leave the race and abandon this occupation. This is due to improper training and errors during training.
And how to start running, so that this process would bring not only benefits but also pleasure? Let us consider this issue in more detail.
Prepare for the morning runs.First, you need to choose a place for training and get a sports form. If any clothes of a sports type can approach as clothing, then the choice of running shoes should be approached seriously.
Quality footwear is the key to successful training andsafety of health. Sneakers should match your weight and foot size. For fat people shoes with thick soles are preferable. It is advisable to choose options with orthopedic insoles. They will allow to correctly distribute the load and relieve you of pain after running.
The day before you start running to a beginnerathlete, it is recommended to go to bed earlier. So it will be easier for you to get up in the morning. If the alarm does not make you wake up, you can use awakening exercises.
Without getting out of bed, lift one leg, andthen the second. After that start slowly twisting the pedals of an imaginary bike. Already on the second ten movements you yourself will not notice how your eyes will open, and the body - wake up. Moreover, in a month the muscles of the legs and abdomen will be considerably tightened.
Half an hour before going out, it is recommendeda bite to eat. If time allows, cook porridge, egg omelet or muesli. For those who do not like to eat in the morning, good support of the body will be fruits or nuts.
If breakfast is not at all in yourschedule, in the dinner menu you need to include foods with a high carbohydrate content. They last long in the body and can provide you with the necessary energy for training.
A week before you start running, give up fatty and spicy food. Except for products with high fiber content. The use of alcohol and caffeine should be kept to a minimum.
In most cases, the rejection of early trainingis caused by psychological problems. Someone observes the astonished looks of others around him, someone complexes because of extra pounds or is at all afraid that he will not get the desired result. In such cases, people drop their hands and refuse to play sports.
And how to start running to a beginner athlete to feel confident and calm? To overcome psychological problems will help:
Если когда-то вы уже начинали бегать по утрам, но abandoned this case, subconsciously you will expect a similar outcome. This feeling needs to be completely eradicated. Believe in a positive result. Adjust yourself to strict discipline and get the desired effect.
Self-confidence and perseverance help to achievethe desired result, but they can also hurt. In the first days of training, in no case should you expose your body to heavy loads. This can result in pain in the whole body and disgust for the sport.
To understand how to start running in the morning correctly, you should read the recommendations of doctors and coaches. They say the following:
In the hot season, you need to pay close attention to the heart rhythm. The maximum allowable heart rate is determined by subtracting your age from the number 220.
So, for a 30-year-old athlete, the load threshold is 190 beats per minute. However, this is an extreme indicator! It is better to limit 80-90% of the maximum value.
Recommendations on how to start rightrun (for beginners), talk about the need for scheduling training. In this first few weeks in it should be taken into account rest breaks.
Beginners are quite enough three runs a week. Distance range for all three classes should not exceed 10 km. The graph might look something like this:
Gradually the load should increase.The kilometrage of each next week can be increased by 10-15%. Even if you feel the strength for a larger amount of workload, you can not do this categorically. This will cause stress for the body!
If the athlete feels for 2-3 weeksyou are consistently good, you can increase the frequency of training. To understand how to properly start running in the enhanced mode, look at the following graph:
After overcoming the longest distance, you should definitely give time to the body for rest. The next training should begin with walking.
Gradually, the load can be increased to morelong distances. However, in these moments, you need to closely monitor your sensations and heartbeats. This will allow you not to exceed the rate of your body.
If you are wondering about how to start running properly, pay attention to walking. This will be a good start for sports.
The big mistake of beginners is that they decide to run, they train their running shoes and run fast and far. As a result, rapid fatigue and pain throughout the body.
Professional coaches always talk about how,that running begins with walking. In the preparation for training, you just have to walk a lot. Every morning, on the way to work or on your own business, try to walk a short distance.
Gradually, in the process of walking, you can switch to easy running. Its intensity should be such that you can calmly talk. After a week of active walking, you can start jogging.
Every training session should be started and ended with walking and restoring breathing.
Anyone who is interested in the question of how to start running correctly to a beginner should remember that without a warm-up you can not start active exercises.
The warming up of the body facilitates training, allows you to withstand the load and prevents the occurrence of injuries. Warm-up activates the work of all muscles, increases the flow of blood.
Easy exercises start workneuromuscular system. The brain sends impulses to the tissues, preparing them for training. In the body, the fat-burning enzymes are actively being developed, which makes the exercises more effective.
The smooth output from the loads allows all systems to return to the previous mode of operation. Sharp stops can have a detrimental effect on the heart and blood vessels. Finish running you need to gradually.
Thinking about how to start running, allbeginning athletes represent the route of their training. Most often these are parks or sports grounds. However, to diversify the load, you should alternate not only the intensity of the run, but also the surface.
Each road has a different effect on the body. The change of the surface causes other muscle groups to work, contributes to a change in the load.
For example, in the first week you can run aroundasphalt surface. The second - along the dirt paths. If there are sand tracks near the house, do not bypass them. Running on uneven surfaces is also welcome. For this purpose, terrain with ravines and depressions is suitable.
The only contraindication to running isconcrete. It does not have a damping effect, due to which all impacts of the foot will be strongly felt. After such jogging your legs will be very sick. Running on concrete can cause stretching and bruising.
If you are interested in the question of how to start running to a man or woman for weight loss, then pay attention to the fact that such exercises have some features.
Two methods of running are used for burning calories:
In the first case, uniform and calm running is practiced. This method is most relevant for beginners who are thinking about how to start running to lose weight.
In the first 30-40 minutes of easy running, the body begins to burn glycogen, accumulated in muscle tissues and liver. After that, the main source of energy is fat.
If you overcome the distance of 1 km in 7-9 minutes, your body will spend about 200 kcal. Running 3 km in 15-16 minutes, you will spend 450-500 kcal.
Interval run can be practiced only after6 months of regular morning runs. Its essence lies in the alternation of a fast and slow pace. In this case, the last type of running is applied for a short time. A fast rhythm is performed at the limit of the athlete's strength.
Such training is not easy, but the result is fromthey are not long in coming. Please note that if you think how to start running from scratch, you can not use this method! It is dangerous for health!
The onset of the cold season is not at allreason for rejection. Therefore, if you want to start playing sports, it is not at all necessary to wait for summer. Get to action. However, first read the recommendations on how to start running in the winter.
Pay attention to the following rules:
Before you start running in the winter, look at the weather forecast for the next week. This will allow you to make a training schedule and plan the necessary rest for weather conditions.
For jogging in the winter, you need to purchase appropriate shoes and clothing. The training area should be regularly cleared of snow and have a minimum amount of ice.
If financial opportunities allow, in winter you can practice running on special treadmills at home or in gyms.
Any physical activity has contraindications. Morning run is no exception. Therefore, before you think about how to start running in the morning, consult your doctor.
The reason for limiting physical activity in the form of running can be:
The presence of one of these factors is the reason for the strict control of well-being during training. It is better if the runs will be accompanied by a specialist.
Categorically you can not run in the morning in case of the following problems:
In the presence of serious diseases the possibility of training is negotiated with the doctor. Remember, only an expert can definitely say whether you can run in the morning.
It is never too late to play sports, the main thing is to do it correctly and load the body gradually. If you decide to run in the morning, prepare your body in the following areas:
The basis of training, take the rule of 10%.If you ran 10 km in the first week, the distance to the second week can be 11 km. If the time of training was 60 minutes, then next week you can increase your runs by 6 minutes. No more, no less!
This approach will help to play sports withoutfeeling tired and in pain. Calm and measured morning workouts bring much more benefit and pleasure than increased physical exertion. In the first variant, you will not have the desire to quit the exercises, because they will not charge you with positive energy and not all day.
