One of the most budgetary and effective ways to maintain good physical shape, prevent cardiovascular diseases and maintain the tone of the body as a whole is an ordinary run. However, it also requires a responsible approach and some preparation.
Equipment
Despite the fact that this type of physical activity can be attributed to the budget without hesitation, some equipment is still required. These are, first of all, good shoes. Running differs from walking in that both legs are lifted off the ground when running, therefore, when landing on the legs and the spine, a large load falls, which high-quality sports shoes on a moderately springy sole are designed to compensate for.
In addition, for a comfortable run, you will need to purchase lightweight clothing that does not restrict movement, which must be matched strictly to the weather. In hot weather, these will be short shorts, a T-shirt and a headband that prevents hair from falling off the eyes.
In addition to all of the above, there is a huge variety of high-tech running accessories, including: pedometer, heart rate and pressure sensor, speedometer and even a GPS navigator.
Preparing the body for stress and warm-up
Running, especially over long distances, is a serious strain on both muscles and joints, and on the cardiovascular system, so before jogging, you need to do a good warm-up that prepares your body. Running is universal in the sense that all muscles are involved in the process of jogging, starting with the muscles of the shoulder girdle and ending with the calf muscles, so all of them should be warmed up. The main exercises that make up the classic warm-up:
1) Circular rotation of the head clockwise and counterclockwise;
2) Swing hands, body tilts in different directions;
3) Warm up the hip, knee joints, as well as swinging on toes to warm up the ankle joints;
4) Squats (without lifting your heels off the ground)
Of course, only basic exercises are given here, and any athlete can diversify this program. The only thing to remember is that all warm-up exercises should be dynamic, active, because your goal before a run is to warm up properly.
What should you be wary of?
To avoid health problems while jogging, you need to monitor your well-being. If you feel dizzy, joint pain, nausea, stop running immediately! To avoid such excesses, the principle of a gradual increase in the load should be observed, so in the first week it will be enough to run no more than 1 kilometer, in the second - one and a half kilometers, and so on.
In addition, you should consider the weather conditions. You have probably come across enthusiasts who preach a masochistic approach to physical activity, insist on the need to run, regardless of snow, rain and other weather troubles. Needless to say, going for a run in the snow without being thoroughly insulated will inevitably get sick.
