Running is a useful activity for everyone, primarily because running strengthens the body, increases efficiency and, in addition, improves mood. Systematic running reduces the risk of heart attack, renews and increases blood volume, and increases metabolism. The most important thing is to know how to run is useful and how not.
It is necessary
sneakers with thick soles (the foot should be comfortable) - shorts and a T-shirt (dry-fit) or (cotton) - underwear (cotton) - a comfortable pair of socks - a wristband - a watch - a player (optional)
Instructions
Step 1
Preparation Always start with a plan. Take some free time while drinking your evening tea to plan your running plan. Do not rely on the days of the week, make a program by frequency - every day, every other day, every 2 days, 2 every other day. It all depends on your real abilities, if you are just starting to run, then once every 3 days is enough. Start at a distance of 1 km and gradually work up to the desired result. During the day, the schedule can be flexible in the morning, afternoon, or evening - as long as you run.
Step 2
Set a Goal Running without a goal is beautiful and romantic, but you won't last long. Running requires a constant stimulus, the most difficult thing is to force yourself to run, and then everything goes by itself. Register for local races or imagine how slim you will be with constant training, in the end, come up with your own reward for honestly adhering to the frequency of running (for example: buying a new uniform).
Step 3
Nutrition Try to reduce your consumption of fried and smoked foods, as well as snacks and fast food. However, the amount of carbohydrates in the diet can be slightly increased, as they provide nutrition to the body while running. Eat more fresh fruits and vegetables, especially grapefruit, avocado, herbs, pomegranate, broccoli, and apples. Eat 2-3 hours before running, otherwise running will turn into torture. Drink plenty of clean water, but not while running.
Step 4
Warm-up Make it a rule to do an elementary stretch every time before running (the school one will do) in order to increase the elasticity of the ligaments and disperse the blood for the subsequent running load.
Step 5
Trainer or Street For all the benefits of running, the answer is clear - the street. Open air improves blood circulation, and real outdoor trails make running fun. But even if the weather conditions do not allow running, then an indoor stadium is better, the simulator is the very last option.
Step 6
Find a partner It is quite difficult to force yourself to run alone, but if there is a running companion, then there is an additional incentive not to let him down. In addition, the two are always more fun.
Step 7
Running Straighten your back, tilt your body forward and run. Land on your heel each time, making sure your back is straight at all times. Always look into the distance, firstly, it makes running easier, and secondly, it relaxes the nervous system. Start at a moderate pace and after halfway through the route, gradually work your way up to the finish line. Record travel time with a wristwatch (you can write it in a journal). Take a hot shower right after running.
Step 8
Flight of imagination Try to come up with different routes for your race, change them periodically, but most importantly - know what distance you are running. To measure the distance, use yandex maps, or google maps.
