Running is a useful lesson for everyoneBecause running strengthens the body, increases efficiency and also improves mood. Systematic running reduces the risk of heart attack, renews and increases the volume of blood, increases metabolism.
The most important thing is to know how to run is useful, but how not.
You will need
- - sneakers with a thick sole (leg should be comfortable) - shorts and a T-shirt (dry-fit) or (cotton) - underwear (cotton) - comfortable pair of sock - wristband - wristwatch - player (optional)
Preparation You should always start with a plan. Find a spare moment while you are drinking evening tea to make a run plan. Do not rely on the days of the week, make a program by periodicity - every day, every other day, every 2 days, 2 through one. It all depends on your real abilities, if you just start running, then every 3 days is enough. Begin at a distance of 1 km and gradually increase to the desired result. During the day, the schedule can be flexible in the morning, afternoon or evening - the main thing is that you run.
Set a goal Running without purpose is fine andRomantic, but you will not last so long. To run requires a constant incentive, the most difficult is to get yourself to run, and then everything goes by itself. Register in local races or imagine how slender you will be with constant training, in the end, come up with your own reward with honest compliance with the frequency of running (for example: buy a new form).
Food Try to reduce your intakeFried and smoked, as well as snacks and fast food. But the amount of carbohydrates in the diet can be slightly increased, since they provide food for the body during running. Eat more fresh fruits and vegetables, especially grapefruit, avocado, greens, pomegranate, broccoli, apples. Eat 2-3 hours before running, otherwise running will turn into torture. Drink plenty of clean water, but not during running.
Warm up Make it a rule to do an elementary stretching every time before running (the school will completely come down) to increase the elasticity of the ligaments and disperse the blood for the subsequent running load.
Simulator or street To get all the benefits fromThe answer is unequivocal - street. Outdoor air improves blood circulation, and real street routes make running interesting. But even if the weather conditions do not allow you to run, it's better - a closed stadium, the simulator - the latest option.
Find a partner It's difficult to make yourself run, but if there is a friend on the run, then there is an additional incentive to not let him down. In addition, the two of us are always more fun.
Run Straighten your back, tilt the body forward andRun. Every time, land on your heel, always make sure that your back is straight. Always look into the distance, first, it facilitates running, and secondly, it relaxes the nervous system. Start with a moderate pace and after half the route, gradually increase to the finish line. Fix the time in the way with the help of a wristwatch (you can write to the log). Immediately after the race you need to take a hot shower
Flight of fantasy Try to come up with differentRoutes 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.