Run is considered one of the most effective and available trainings and can become the key to healthy heart and the slim figure. If you want to begin to run, know that you will be in the good company – and quite numerous. Run, perhaps, the most popular type of physical exercises – millions of men and women around the world regularly take to the streets of the cities, footpaths in parks or racetracks in halls to run about.
Most of women begin to run to lose weight or make the body more elastic, and this absolutely correct decision – run burns about 100 calories for each 2 kilometers, strengthens bones and, contrary to popular belief in harm for knee joints, can reduce risk of arthritis. Besides, the Danish researchers found out that only 1.5-2 hours of run a week, at slow or average pace, can "add" about 6 years to life expectancy. In addition, by results of polls, it became clear that run allows to cope with the stress, effectively supports the level of personal comfort and motivates to overcome difficulties.
Despite this iridescent picture, many people hardly transfer run, finding forces to fall in love with it. Their body hurts, their lungs "burn", and all jog they spend time, damning each step. Too often it happens because run has reputation of available and natural sport, and most of people, having decided to begin to run, just run out from the house, without having spent also minutes for learning to run correctly as they would make if it was talked of tennis or figure skating. And suddenly it appears that it is much more difficult, than to lace up sneakers and quickly (or not really) to rearrange legs step by step.
Therefore it is worth using several councils from coaches and specialists in run who will help to learn to run correctly, to avoid injuries and to turn the difficult training into pure pleasure.
The first secret: use your breath to find the pace
All of us instinctively know how to run, but most of us didn't inherit innate sense of exact speed which our organism can support from ancestors. The correct speed depends on such factors as distance which you intend to overcome, degree of your fitness and even genetic abilities – and this skill will demand time that to perfect it.
New runners almost always begin to run too quickly, and then also quickly exhaust. The word "run" is inseparably linked in our heads with speed. Here very simple and quite famous council will help – adhere to that speed at which you can easily keep up the conversation. If you begin to choke, brake. If during run you can loudly sing "Rise fires, dark nights", add a little. The sense is in coming to an end each jog with desire to run slightly more next time or to run slightly quicker – you feel what to you still is what to reach, and train more willingly.
It is better for beginners to begin with 3 jogs a week lasting 20 minutes in which it is recommended to alternate run and walking. The purpose – about everyone at once to run more and more and to go less, so far you won't be able to run 20-30 minutes without stopping, maintaining the necessary pace by means of "check" by the conversation. It is the slow way, but even in several weeks of such trainings, without speaking about several months, you will become much healthier and are more hardy.
Certainly, constant speed can become the obstacle in the way to symmetry – today any first grader knows that interval trainings burn much more calories. But to avoid injuries and fast fatigue, follow our advice – after you ran from 20 to 30 minutes 3 times a week for 4 weeks (ideally – 3 months), add once a week new elements: for example, four 20th second breakthroughs in speed (very much) or three 30th second rises to the hill. Alternate the periods of high intensity, at least, with two minutes of easy jogging by the trot. Every week or two add 10 seconds to your intervals.
The second secret: don't run every day
The real truth that trainings and repetitions are the key to success. Each jog does your muscles, bones, joints and sheaves are stronger, and the more often you run, the they will be stronger and more exciting to become. But too much – doesn't mean too well. The cunning is in finding "golden mean" at which you run rather often to start changes, but at the same time give to the organism enough time to be restored. There is the thin balance, and you need to find the formula which will work in your case.
Let's repeat, for beginners 3 jogs a week are the ideal option. You will run less – it will be difficult to notice progress, it is more – and the organism will lack time to be restored. If you at all never trained for many years or, it is possible to begin with two jogs a week, but to add to them one or two foot or bicycle walks. If you regularly come already 3 months for 3 jogs a week, can add to them the fourth that is probably the ideal for most of people, excluding, of course, professional athletes.
The third secret: be guided by time
Certainly, as people measure the jogs, in kilometers or in minutes, it is the question of personal preferences. Can seem to some beginners that "I ran 3 kilometers" sounds much more frighteningly, than "the 20th minute jog" while the marathoner, perhaps, will prefer to note "I ran 20 kilometers", than to specify, what is the time on it it was required to him. Anyway, the choice of the correct distance or duration, proceeding from your purposes and level of physical training, is the important step to receiving the maximum return from each training, but try not to be overzealous at the same time.
There is one more reason for which it is better for beginners to focus on time – it takes off the part of pressure. If you have the bad day or brings health, you can slow down pace, lower loading and yet to achieve the objective, having received 15-20-30 minutes of run a day. It motivates more, than need to run overtime to run the planned distance, or, what is even worse not to finish jog and to come back home with feeling of defeat and fault.
Besides, measuring the jogs in minutes, it is easier to build in them interval trainings (1 minute of run very much, 2-3 minutes at quiet pace) – duration won't change, and here the intensity and the expense of calories will increase.
If your purpose is to run marathons, to you over time, of course, it is necessary to pay attention to the distance, but be convinced that you increase distance slowly and gradually. Fill from the fact that measure in kilometers only one jog a week and add to usual distance on kilometer or two, at the same time the remained two trainings have to remain the same, for a while. Very well works and one more rule is to increase the general weekly run no more, than on the number of days in the week which you run (for example, 3 km a week if you run 3 days). Try not to be overzealous – and at you everything will turn out!