It’s common for people who previously avoided school PE classes to suddenly become addicted to running. The most important thing at this point is not to rush from the spot, but to approach the issue rationally. Otherwise, your state after the first workout will be as unexpected as results of playing at vave.com or spinning a roulette wheel. The first thing to do is to make an exercise plan, otherwise you can overload the body and get an injury. Fortunately, there are now many apps to help beginners start exercising correctly.
Any sport begins with a warm-up: you should massage the main muscles (improving blood circulation), stretch the joints (circular movements of the ankle, knees, pelvis, shoulder and neck), do several sets of squats and lunges (to start the muscles), and add 15 minutes to do a brisk walk. These preparatory procedures should be performed before each workout, otherwise there is a high risk of injury. It’s best to run on specialized grounds. In cities there are many stadiums with a special surface. If there are none, it’s better to choose asphalt, avoiding tiles and concrete.
Monitor the Technique
The interesting thing is that we run perfectly as children, and then we just lose this ability because of our lifestyle. The runner’s pose consists of three main components: the heel of one leg is pulled up to the gluteus maximus, while the other leg is bent at the knee; the raised leg is lowered to the ground, without additional effort; a similar raising of the heel is done, but with the other leg. Be sure to watch your back, and the center of gravity will be your hips. Hands also shouldn’t hang like a useless load, we bend them at the elbows and keep them in the area of the chest, as if cutting the air in front of us. So, the basic rules are as follows:
- Hands help the runner during the movement.
- The athlete’s center of gravity is his hips.
- It’s necessary to maintain the correct position of the whole body at all times.
It’s important to pay attention to breathing. There is no need to rebuild it, the body itself knows how much oxygen it needs. The only thing is to get rid of shallow breathing and breathe full chest, then there will be no shortness of breath.
Be sure to take water with you and drink it in small portions as needed. Timely maintenance of water balance will allow you to stay awake longer and not exhausted before time.
If you want to increase your strength and endurance – you need to get quality shoes and clothing. Special uniforms and sneakers will create a comfortable environment for varying loads and running conditions.
Choose a Running Outfit
Runners say there is no bad weather for a workout – there is a bad outfit. There are a few general rules when it comes to choosing clothing for running:
- Dress a little lighter for a run than for a walk. The body will warm up during the run and it will get too hot in your weather clothes.
- Follow the layering rule. Divide clothing into three layers: base, insulation, and protection. The colder it is outside, the more clothes a runner should wear.
Apparel designed for running has features that will make jogging more comfortable:
- Compression increases the metabolic processes in the muscles: oxygen exchange increases and decomposition products are eliminated faster. This allows fatigue in the muscles to occur later.
- Ventilation – inserts of mesh or thin fabric in the armpit and back area.
- Membrane materials that keep out water on the outside and wick away moisture on the inside.
- Detachable elements such as a hood or collar.
- Flat seams or no seams to avoid skin chafing when you run.
- Reflective inserts.
- Compression inserts to support muscles and joints.
If you can’t stand the cold, wear warmer socks or sneakers with thick tops. If it’s minus temperatures outside, you can switch to sneakers with membrane uppers that keep moisture out – the lower the temperature outside, the less chance your foot will sweat inside a membrane shoe.
