There are many reasons that can be a great reason to start running. To motivate yourself, psychologists advise you to define at least five. It can be a desire to keep fit, lose weight, save money on the gym, breathe fresh air, get rid of cellulite, and improve health. Whatever your motive, you need to start running correctly so that the process brings you real pleasure.
Instructions
Step 1
Consult your doctor, especially if you are overweight by 15-20 kg and you suffer from diseases of the veins or joints. In this case, you will need to dose the initial loads very strictly. Perhaps your doctor will advise you to start with a brisk walk so as not to harm your health.
Step 2
Take care of your clothes, shoes and equipment. You need to choose all of this in such a way that it is comfortable to run and your clothes do not hinder your movements. It is best to buy good running shoes right away. They won't be cheap, but they will give you the comfort you need. You will definitely need cotton sports socks, terry inside. You can buy them at a sports store along with your sneakers. You will also need shorts and sweatpants to run in different temperatures. It is better to choose jogging shirts from natural fibers. Don't forget a light windbreaker, sweatshirt, or jacket. For women, it is advisable to purchase a special sports bra that will help maintain the shape of the breasts and prevent unpleasant sensations during exercise.
Step 3
Choose a place and route for your training. It is best to run in a nearby stadium and away from gas-polluted highways. It is better to start with jogging on the grass - in parks, the nearest squares. Over time, decide on the basis of which is more convenient for you. If your route is near your home, then it's best to run in the morning. It is good if you have a dog - both you and your pet will be happy here, which also will not refuse to run again. You can run with the dog both in the morning and in the evening.
Step 4
Having started to practice, alternate running and walking, while running the distance once, walk it at a brisk pace two or three times. Breathe deeply, opening your shoulders and chest, raise your head and do not hold back the movements of your arms. Gradually, you will overcome all your routes with steps and jogging at different speeds. In order not to overload the heart, you can run the first 100 meters of the route, then walk them at a pace and, after the muscles are warmed up, run another 200, 300 and finally 400 meters. The distance that you have run, then walk in stride.
