1.Before you start your running sessions.
You finally decided to do a run. This is the easiest type of physical activity and he’ll help you get in shape, lose weight, look younger, enhance your health. You are determined to run fast, run long distances.
First tip: do not tear off the bat. Running is one of the least traumatic sports, but all the same you can hurt yourself by running too fast, too often, too long. Better to start with small velocities and small distances, and gradually improve the results. It’s much more interesting than run from the heart a week, and then 4 months to limp.
2.Buy yourself the right running shoes.
This is the most important piece of equipment. Do not rush your choice. Buy only known brands. Find a model that perfectly fits you and is designed to run on that coating you will train. Soil, asphalt, grass, forest paths, gravel – for different coverages, different sneakers. The link General guidelines how to choose running shoes.
3.There are two main things in Jogging. The time and Place.
They are also the main reasons because of which people do not run. “No time”. “Nowhere to run”.
Time. Enough 30 minutes a day to get in great shape. Instead of one episode of some dumb show go out for a jog.
Place. Everywhere people go you can run. Parks, promenades, bike paths – better than streets with heavy traffic. Ground, grass is better than asphalt. But any of this is better than just sitting at home. In specific sports applications such as Endomondo or Runkeeper have the opportunity to look at cross-country tracks of other runners. Select the one that is closer to your home.
- Test 1 or 2 km.
At the beginning of the training workouts count how much you run 1 km or 2 km in order to then see how to improve your results. Do not try during the test, to run hard. Where in the middle between “relaxed” and “at the limit”.
5.Stick to the formula F. I. T. to improve the results.
F (frequency) – Frequency of, for example 3-5 times a week. I (intensity) is the Intensity mean for you comfortable running pace. T (time) Time 30 minutes a day, for example. First you even with the transition to the step will easily overcome 3 km in 30 minutes, and soon calm will at the same time to run 5 kilometers. Imagine yourself a Turtle, not a Hare. The haste in building up the speed/distance it is harmful.
6.Find your comfortable running pace.
Sounds simple, but the problem is that novice runners do not know how it feels and therefore overcompensating. From this comes the fatigue, apathy and even injuries. Here are some tips.
- a) Run for 1 minute less per kilometer than you ran in step 4.
- b) Run with 60-75% of your maximum heart rate, which is calculated by the formula 220 minus your age. For example, your age of 30. It means that your heart rate monitor will display values in the range 114-142 of heart beats per minute.
- in) Or the easiest way, if you are on the run, can talk and not choke, so this is the right pace for you.
7.Do warm-up and hitch.
Devote three minutes to stretch before Jogging and five minutes of walking or slow Jogging. This time do not include training. It is already common place in all sports recommendations, but your muscles should be supple and warmed up before any training. After Jogging, do not stop abruptly, lay another five minutes to calm walking and three minutes of stretching. Muscles will recover faster and less sick.
8.Feel free to move on a step.
To do in the run pauses with the step transition is not cheating, that’s fine. So even experienced runners make. Running and step on the break is used in the following cases: when it’s your first jog for recovery after a long break after injury or disease, to warm up before a jog to cool down after the run to make your run faster (in this case, it’s a classic interval training) to do long runs even longer. The best results will be if you pause at step lasts from 1 minute to 5.