. Before you start running from scratch, you will need to familiarize yourself with some set of necessary rules and skills. After all, running is one of the types of track and field athletics, the type of sports single combat, and therefore requires some training even at the beginning of a sports career.
In order to find out whether you can correctly start running regularly and withstand the distance from zero to three kilometers with ease, you need to tear off the fifth point from the couch first. Often laziness becomes in the way of big and small achievements. But if your bodies are not official, the figure is far from ideal, and with friends you meet only in social networks, the paths of parks and squares are waiting for your big and small achievements on the Victory Peak. Victory over your laziness.
- 1 Motifs for doubting
- 2 Outfit
- 3 jog - time
- 4 Indian and ciliated running to help obese
- 5 Shaping-Boot-Health Hunting
Our progenitors for food extraction had to climb trees, run around the rough terrain for a long time, hurl stones and spears into hunting objects, jump from a height and dive to depth without any adaptations. The rules of survival dictated ways of implementation.
A civilized man stands on top of a food chain and does not bother about hunger. Food can be obtained without leaving the street, working without leaving the premises, communicating, staying inside the enclosed space, to be treated without sticking out the nose from the apartment. Growing tummy, dull shoulders and weak limbs, the maximum able only to press on the pedal cars and buttons of the console - a portrait of a modern man.
What can be the reason for sports? How to convey to the layman that it is now to start running from scratch necessary for weight loss, health, a full life?
- Publicly state your intention to do sports( now others will pester you with questions).
- Monetary motivation. If you do not have a personal sponsor ready to pay for your small and big achievements in the race, then the Internet service Gym-pact provides any willing athlete with a monetary reward due to lazy people who miss classes.
- Dream and comprehend what you aspire to, presenting the result. Identify those obstacles that may occur along the way. So you already mentally prepare yourself for accidents.
Tip! Invent for yourself a tangible gift for motivation to action. It can be something sweet after the "exhausting" runs.
In fact, everything here is simple to disgrace. Clothes should be comfortable, spacious, made of natural fabrics and selected for the season. This, of course, does not mean that in the snowy season it is necessary to get dressed in a fur coat and get into winter boots. If you decide to start running in the cold season, then the autumn sports suit will do just fine.
With a question of footwear it is necessary to reflect. Managers of sports shops striving to promote the goods, will offer you with a dozen types of running shoes: from shoes for running on asphalt with a spring sole to a variety of them that allows you to engage in athletics in rough terrain.
But for a long time do not break your head: take the usual classic running shoes, which will anatomically repeat the shape of your foot with a convenient instep and the usual flat sole. Any other footwear is designed for skilful setting of the foot during the jogging, when you buy it you will have to adapt to it during classes.
The choice of underwear for an advanced as well as for a beginner athlete is of paramount importance. Especially, if the sportsman is female, differing by the magnificence of the forms. Bra for lessons, buy in specialized stores.
Tip! When choosing sneakers, pay attention to the helium strip under the thumb. Its presence will ease the burden on the joints.
In the question "How and why should we start running in the morning from scratch?" The main point is "to start running."Because to conduct training you can when convenient. Morning jogging for many people is uncomfortable because of the ill-considered planning of the day. In the evening hours, on the contrary, it is possible to add to the load and add a couple of kilometers, and include stretching exercises in the exercises.
The main thing, remember:
- sport is not a burden, it's health. Treat him like a wonderful time for escort;
- a variety of jogging routes serves as an additional stimulant;
- beautiful, bright sportswear sets on positive thoughts;
- communication with successful and motivated individuals will add to the desire to play sports;
- combination of running with other types of outdoor activities diversifies leisure and disciplines;
- calories are more intense in the morning hours. And
And get a heart rate monitor. By controlling the heartbeat, it will signal in case of leaving the permissible zone according to your age. Some types of this necessary for running the device have in their arsenal the option of calculating calories.
Tip! The first few weeks for beginners are the most difficult.2-3 times a week for 40 minutes for jogging or fast walking will be quite enough.
Indian and shimmering jogging for the help of obese
There are a dozen types of running techniques. But which of them can be useful for fat people? And can you start running in one way or another with a big weight from scratch? Everything is possible. The main thing is to calculate the load.
If the age has passed beyond forty, weight - for 80, and growth in 20 years stopped at 1 m 60 cm, then a run for a distance of 300 m already deservesRespect. Much more important is the regularity of classes and the alternation of the efforts made, rather than the pursuit of results. Start with small loads. For example, what did you hear about the Indian race?
Glorious Native American warriors in their legendary campaigns could overcome distances like running faster 1.5 times than the usual step. And it consists in the following:
- Jogging - 100 m.
- Normal walking with active elbow work - 100 m.
We alternate between each other. The initial distance is 1000 m. Gradually increase the distance traveled. This kind of jogging can be adopted even by a person suffering from varicose veins.
The creeping run of the warp is the same, only shorter than the distance: we run 30 m, we overcome the distance in steps of 30 m. But because of the frequent change of the rhythm, the heart is overloaded. Using this method, it is necessary to measure the pulse.
Tip! Do not chase weight. Periodic morning measurements of the waist will show a clearer picture.
Shaping-Running - Hunting for Health
If you start training with walking, then the desire to run in the evening or in the morning starting from scratch, will inevitably appear. In principle, ordinary walking burns the same number of calories as running. The difference is only the time interval.
Representatives of the weaker sex assume that for them, perhaps, there are special programs for running. Asking "how to start and not stop running from scratch to a girl?", They are waiting for a specific answer. Here all means are good. In particular, this kind of sports activities, like shaping-jogging.
The effectiveness of this method is its uniqueness. Shaping-running promotes:
- improved posture;
- stimulating the vestibular apparatus;
- getting the basics of cardio training;
- mastering aerobic gymnastics.
The essence of shaping is as follows:
- running forward - 20 steps;
- running the left side of the body - 10 steps;
- running the right side of the body - 10 steps;
- running backwards - 10 steps;
- jumps from the left side - 10 times;
- jumps from the right side - 10 times;
- running forward, lifting his knees high - 10 steps;
- running forward face, trying to touch the heels of the buttocks - 10 steps;
- run with the maximum speed - 10 steps.
Further 100 steps at an active pace, simultaneously jerking hands in front of the chest: up-down, right-to-left, with rotation - without turning the case. The races consist of 5 repetitions. Between each of them - 20 steps of ordinary walking.
Tip! At the end of this exercise, do squats or half-squats.
Classics of the genre - jogging
If jogging to run less than 20 minutes, then it will not bring benefits. Moreover, the performance is high from two races, and from one - low.
To begin with - warm-up. Running at a pace and at such a distance that will not lose your breath, but make you sweat a little.
Main part. It is necessary to run as much as breathing and musculature allow. Feeling tired, rest on the go, slightly reducing the pace of the race. Then make a jerk: here it is necessary to run with maximum speed as much as possible.
The conclusion is a hitch. At this stage, it is necessary to return the breath to an uninterrupted rhythm.
First of all, stick to the minimalism: 200 m - for warm-up, 50 m - for relaxation( step or leisurely running), 400 m for basic training, 50 m for rest, 100 m for jerk at maximum, 50 m forA hitch.
Contraindications to jogging:
- acute inflammation of the spine and joints;
- is obesity;
- risk of thrombosis.
Advice! During jogging, follow the breath: it should be smooth, without jerking. Breathe follows the nose.
The discharge capacity is able to charge
Someone makes morning jogs in the park in the hope of losing weight, another part of the runners thus takes care of their health, but there are also those who, winding circles around the stadium, dream of getting a rank in a loved oneSport.
Trying on a distance, you do not have to bother about how to start running, from scratch to pass to the rank. Realizing the importance of training, one must strive to achieve better results and compliance with regulations.
To achieve the award of a sports discharge, compliance with obligations is required:
- category of competitions;
- timekeeping competitions;
- level of refereeing.
There are also mass discharges, which are received at competitions of regional significance. From the timing they do not depend. But they are limited by the time of action - 2 years. During this time, the athlete must improve or confirm the discharge. Otherwise, it is removed.
standards. As an illustrative example, we give the standards that apply to the most common distances.
Standard / Run 5000 m / 3000 m / 100 m
- Men 15: 30,0 / 9: 00,0 / 11,2
Women 18: 10,0 / 10: 40,0 / 13,0
Tip! Run with a stopwatch in your hand and make sure the severity of the regulations.
Beginners help is the work of the beginners
A lot of sports programs are developed for professionals. Types of classes, training plans, timing - everything is thought through to the smallest detail. And how to be a beginner athletes? How can they start running and reach tops from scratch, if the program only works for advanced athletes?
Not so bad. Below is a table with a detailed program for beginners. It is designed for a circle of people who occupy the rank of intellectual workers, and therefore lead a sedentary lifestyle. Pursuing this program, you will sharpen your skills on the way to improving the figure.
When going for a run, always take a bottle of still water with you. Training is accompanied by excessive sweating - loss of moisture. And still the immature organism of the beginner is not able to cope with the first loads. There may be nausea, dizziness, where you just need fluid intake.
Specialists recommend not to eat before going in for sports. But if you have low hemoglobin or you eat strictly according to the schedule, then refuse to eat at least 2-3 hours before training. Because during the race because of food in the stomach may cause vomiting.
Take it responsibly and to the choice of the route: it is inadmissible at the first stages of training to run on unequipped, having a lift, terrain. This will create additional difficulties and may even contribute to leg injuries.
Observance of the foregoing will make sports a comfortable and enjoyable event.
Tip! The above program will return you, without prejudice to health, to the right track of training, even if there were school absences. Feel free to start running and do not get hung up on theory!
Strong to you feet!