Running is one of the most effective andavailable training and could be the key to a healthy heart and a slim figure. If you want to start running, you know that you are in good company - and quite large.
Running is perhaps the most popular form of exercise - millions of men and women around the world regularly go out to the streets, paths in parks or in the halls of treadmills to run.
Most women begin to run, tolose weight or make your body more elastic, and it is absolutely the right decision - running burns about 100 calories for every 2 kilometers, strengthens bones and, contrary to popular belief about the dangers for the knee joints, may reduce the risk of arthritis. In addition, the Danish researchers found that only 1.5-2 hours jogging per week at a slow or average pace, can "add" about 6 years to life expectancy. In addition, in the polls, it was found out that running allows you to manage stress effectively supports the level of personal comfort and motivation to overcome difficulties.
Despite this rosy picture, a lot of peoplebarely tolerate running, not to mention the fact, to find the strength to love him. Their bodies are sore, their lungs, "burn", and the entire run, they spend their time cursing every step. Too often, this happens because the race has a reputation of affordable and natural sport, and most people, deciding to start running, just run out of the house without spending a minute on it to learn how to run properly, they would have done if it were about tennis or skating. And suddenly it turns out that it is much harder than lace up sneakers and quickly (or not) put one foot a step-by-step.
Therefore it is necessary to use some tips from coaches and experts in running, which will help to learn how to run properly, prevent injuries and make the difficult exercise in pure pleasure.
The first secret: Use your breath to find his pace
We all instinctively know how to run, butmost of us have inherited from our ancestors innate sense of the exact rate that our bodies can support. The right speed depends on such factors as the distance you intend to overcome the extent of your fitness and even genetic capacity - and this skill will take time to sharpen it.
New runners are almost always start to run toofast, and then quickly run out of steam. The word "race" is inextricably linked in our minds with the speed. There will a very simple and fairly well-known advice - stick to the speed at which you can easily carry on a conversation. If you start to choke, slow down. If during the run you can sing loud "Soar bonfires, dark nights", add a little bit. The idea is to end each run with a desire to run a little more next time, or to run a little faster - you feel that you still have something to achieve, and more likely to exercise.
Newcomers better to start with 3 runs per weeka duration of 20 minutes, which is recommended alternate running and walking. The goal - to run each time more and walk less, as long as you will not be able to run 20-30 minutes without stopping, keeping the tempo with the "check" conversation. This is not a quick way, but even after a few weeks of training, not to mention a few months, you'll be much healthier and fitter.
Of course, the constant rate can beobstacle to harmony - Today any first-grader knows that interval training burn more calories. But in order to avoid injury and rapid fatigue, follow our advice - after you were running 20 to 30 minutes 3 times a week for 4 weeks (ideally - 3 months), add every new items this week: for example, four 20-second spurt of speed (struggling) or three 30-second ascent up the hill. Alternating periods of high intensity, at least two minutes with light jogging. Every week or two to add 10 seconds to your intervals.
The second secret: do not run every day
The real truth is that training and repetition -is the key to success. Each jogging makes you stronger your muscles, bones, joints and ligaments, and the more you run, the stronger and healthier they will become. But too much - not too good then. The trick is to find a "middle ground" in which you run often enough to start the change, but it gives the body enough time to recover. There is a delicate balance, and you need to find a formula that will work in your case.
Again, for beginners 3 runs a week -is ideal. Will run less - it will be difficult to see progress, and more - and the body does not have enough time to recover. If you have not exercised for years, if ever, you can start with two runs in the week, but to add to them one or two of walking or cycling. If you are here already 3 months regularly go on 3 runs a week, you can add them to the fourth, that is probably ideal for most people, except, of course, professional athletes.
The third secret: be guided by time
Of course, the way people measure their run,in kilometers or in minutes, it's a matter of personal preference. Some beginners may seem that "I ran 3 kilometers" sounds much more frightening than the "20 minute jog", while a marathon runner, perhaps, prefer to note "I ran 20 kilometers", rather than to specify how long it takes him . In any case, choosing the right distance or duration, based on your goals and fitness level, it is an important step to getting the most out of each workout, but try not to overdo it at the same time.
There is another reason that is better for beginnersto focus on the time - it takes some of the pressure. If you have a bad day or feeling brings, you can slow down, reduce load and still get things done, get their 15-20-30 minutes of running per day. It is more motivating than having to run extra time to run the scheduled distance, or, even worse, not finish a run and return home with a sense of defeat and guilt.
Furthermore, by measuring their run in minuteseasier to integrate into their interval training (run 1 minute hard, for 2-3 minutes in a calm pace) - the duration will not change, but the intensity and calorie consumption will increase.
If your goal - to run marathons, over time,You, of course, have to pay attention to the distance, but make sure that you build away slowly and gradually. Starting with the fact that the measure in kilometers only one run per week and add to the normal distance for a kilometer or two, and the remaining two training should remain the same for now. It works well and has one rule - to increase the overall weekly mileage by no more than the number of days per week that you run (for example, 3 km a week, if you run 3 days). Try not to overdo it - and you will succeed!