Jogging is the optimal type of load for those who do not want to lift dumbbells and engage in sports that require a lot of energy. It is quite possible even for beginners to maintain physical activity without getting tired or exhausted at the same time.
It is necessary
- - sneakers;
- - sportswear.
Instructions
Step 1
Increase the load gradually. The main problem for beginners who complain of terrible fatigue after running is the incorrect distribution of the load. They try to run as much as possible, without taking into account the unpreparedness of the body. The first three to five runs should not take more than ten to fifteen minutes, keep a low pace, and if tired, slow down to walking. Gradually add five minutes to your run, after a few weeks you will increase your results in both time and speed.
Step 2
Pick the right shoes. One of the most important conditions for running is good running shoes. Contact a consultant in a sports store and with his help choose the best option for you. You need to push off from the surface on which you are going to run (track in the hall, asphalt or soil).
Step 3
Buy sportswear. It should not restrict movement, overtighten the body and create any discomfort. Sports shorts and a T-shirt are perfect for the summer months. If you decide to run during the cold season, you need to insulate your chest, neck and head.
Step 4
Breathe in three counts. Correct breathing is the key to well-being after a run. Inhale and exhale, counting to three on each.
Step 5
Monitor your body position. Your head should be up and your back straight. Bend your arms slightly at the elbows, fix your hands in a fist. Lower your foot to the ground smoothly, do not jump while running.
