Running is the most affordable and simple form of cardio training. Sneakers, a suit, time and a desire to move are all you need to start training and improve your fitness and body. How to get the most out of your run?
Instructions
Step 1
Consistency
You need to run regularly: 2-3 workouts per week for a beginner. Daily jogging is for trained people only.
Step 2
When to run: morning or evening?
Morning jogging (on an empty stomach) is definitely more effective: a) in the morning, glycogen stores are almost zero and the body is forced to extract energy from adipose tissues; b) morning jogging accelerates metabolism (metabolism) better, which will keep at a high level all day … which means that calorie consumption will be higher.
But: if you are an owl (in the morning you feel overwhelmed and only accelerate towards the evening), then it is better for you to train in the evening, but do not eat anything for one and a half to two hours before jogging. "What about efficiency?" - you ask. See point 1. Systemic training in the evening will be more effective than non-systemic training in the morning.
Step 3
Gradual increase in load
It is believed that the duration of the session should be 40-60 minutes. Answer the questions: 1. do you have that much time in the morning ?, 2. after a week of hours of training, will you love to run ?. Therefore, we will leave these figures for professionals.
For beginners, 10-15 minutes will be enough. Running hard - alternate between running and walking. Easy - Increase your run time or pace. Do not set yourself sky-high goals: your task is to get into training, choose the optimal regimen, and form a habit. When the habit is formed and you feel the thrill of running, then purposefully increase the load.
Step 4
Run naturally
There are a huge number of techniques for athletes. Let them work with them. Our task is not to win medals, but to maintain a healthy lifestyle, so we must run as the body tells us. The main thing is pleasure! If you enjoy running, you will be tempted to go to workouts.
Step 5
Breathe through your mouth
Running is an aerobic exercise, so you need to monitor your breathing. It is imperative to breathe through your mouth. The pace of the run should be such that you can maintain a conversation.
Step 6
Run away from the asphalt
Running on asphalt can turn a healthy person into a disabled person in a month. When hitting the asphalt, the musculoskeletal system is subjected to a compression load: the vertebrae and main joints are compressed, most of all goes to the feet and knees. Therefore, it is recommended to run on a primer or tracks with a special coating of rubber crumb.
Step 7
Diversity
The body gets used to the load and stops responding to it. Therefore, as soon as you feel that the body has adapted to training, start experimenting: increase the pace, complicate the distance, conduct interval training.
