How can a beginner start running?

How can a beginner start running?

How to Start Jogging - 8 Tips for Beginners

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answers (7)

Answer 1
June, 2021

First, buy good running shoes (brand asix) asix gel for running, if you have flat feet, then asix gel for running with flat feet (there are a lot of models with different prices). I recommend ASIKs, since Nike and ASIKs were purchased similar models, ASIX is better. Without good shoes, your knees will immediately hurt.

Secondly, you cannot run on asphalt - only on a special surface for running or on the ground (it is dangerous with knee injuries).

Thirdly, you need to download good music for running, for example, for 1 hour. It stimulates well, gives the pace.

Answer 2
June, 2021

Most importantly, suitable clothing and footwear. Now in winter it is better to run in a jacket that covers your ears and mouth. In general, weight is also important. With a lot of weight, it is better to start with nutrition, jogging can be traumatic for the knees, at least.

Answer 3
June, 2021

I, as an SFP instructor, say. You need to listen to your body. Any load is a step towards some goal. For what running., sports performance, health jogging, weight loss? If you approach the issue professionally, you need to take into account many factors. But let's say running, for the sake of running, according to the question. First, this is a technique, without technique, running can turn into torment and create additional problems. Watch at least a video on YouTube or, better, go for a couple of classes with a trainer, then this activity will not pose a potential danger , and will also bring a lot of benefit. And if you are looking for motivation and this is the essence of the question, then first of all you need to look for the answer in yourself. Why, whether it is necessary,? If you want running in your life, then create an atmosphere for it, Emotions are the best motivator. Subscribe to publics, meet people who are fond of this activity, conduct a collective workout and you will be good!

Answer 4
June, 2021

In my opinion, first you need to decide on the goal: why do you need running? Perhaps you don't need it. If there is no goal, then the run will end in a week simply from unwillingness to go for a run at best, or after a couple of runs from injury at worst.

Set a goal for yourself, for example, to run 10 km and register for some race say in 3-6 months. I think that's where you start.

All you need to go for a run is the right footwear. For the first workouts, any sneakers with thick soles are suitable, but over time you definitely need to buy running shoes, they are quite different from the usual ones.

The first runs should not be long, run 5-10 minutes from home and come back , do not measure workouts in kilometers, we all run different distances at the same time. You need to control the speed according to your well-being, the heart rate is your main indicator, ideally you need to keep it in the range of 120-140 bpm, but if there is no heart rate monitor, the simplest indicator of how to determine whether your pace suits you is how you talk: if you can run and speak calmly, without breathlessness, then everything is fine, if not - slow down or go to a step. No need to be ashamed or ashamed. Workouts at a low heart rate should take more than 70% of the training time, and if you can only walk at this heart rate, then great, then you need to walk.

Answer 5
June, 2021

Just go and get started). The main thing is to want. I somehow wanted to run back in winter and started my morning runs on June 1st. For six months, my friends tried to dissuade me - well, you’ll change your mind! No, I haven't changed my mind. Since then, I have been running for 12 years in the mornings in spring and summer, starting in April, as soon as the snow melted. Before school, before university, before work.

Running is generally great, try it. The main thing is good music! Well, the weather in spring is always wonderful. The first time I ran in the rain. I love the rain, the rain is beautiful.

So all the best! And enjoy your run.

Answer 6
June, 2021

In short, slowly. This is the first and foremost. The running base is built at a slow pace, regular walking is the base to start running, and the slow run is the base for everything else (fast run, endurance run). For the first time, it is important to choose running (!) Running shoes from the equipment that are right for you. Ideally, consult a doctor, check your heart. It would be nice to start learning materiel together with the start of running training. To do this, read books such as Running with Lidyard, 800m to Marathon, 80/20 Rule Running, and materials written for beginners.

Answer 7
June, 2021

This is no big deal. It's not hard to get started at all. You just need to go outside and run. Run until your strength runs out. And so you need to run until you become super tolerant and super strong. Until you begin to notice how fat goes away before your eyes.

If you find yourself in these words, then your first run may be your last. Or, as in my case, quite unexpectedly deplorable. But jogging is really not that complicated. All you need is special running shoes and a place to run.

Sneakers are a must for running. Otherwise, the legs and spine will suffer. An extra load is useless. Sneakers and other flat-soled shoes are strictly prohibited. I've met people who run in Convers. Fierce.

Let's move on to the instructions. Here are some recommendations from my own experience on how best to organize the first steps in this sport.

Define a route . You have to walk it in 30 minutes. The first three weeks the route should not be very long and long. Also, when choosing, avoid descents and ascents. Take care of your feet.

Running on an empty stomach . It's like me with a single cup of sutra coffee. I do not recommend starting with this. when there is already a little experience, you can experiment. At the beginning of the journey, 2 hours before training, you need to eat.

Warm up . She will definitely not be superfluous. Small stretches, squats, jumping. Warm up at least 5-10 minutes on the spot before running.

Every other day . You don't need to be heroic and start with daily loads. If you have been doing something or are doing something, consider yourself prepared, then it is still better to alternate running with strength training, for example. Running every other day is an ideal schedule.

5 km . It is considered the optimal running distance. But this is far from it. You need to start small. When I determined my route, I warmed up and was ready for the first run - run 100 meters, then walk on foot and catch my breath. After which you can still run. Learn to feel the body.

Breathing. It should be smooth, even. If shortness of breath begins, go to a step and restore breathing. Shortness of breath is a sign that the body cannot cope with such a load. But with the regularity of these loads, he will soon adapt and be ready for new challenges.

Hobby. Usually, running becomes a hobby activity that brings pleasure and does not get boring. Don't set unattainable goals for yourself. Just run and get high. And over time, you will begin to notice the results in the form of transformation of your own body.

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