How to start running correctly for a beginner - a bunch of useful tips. How to start running from scratch. 4 week running plan for beginners Running for beginners 4 week program

About the book

About how to run correctly, maintaining and increasing your health.
This book outlines the philosophy of jogging as Arthur Lydiard himself understands it. From it you will learn why to run and exactly how to do it; how to slow down the aging process; What are exemplary training programs and principles of proper nutrition. And at the same time, get acquainted with the history of the origin of this sport and the results of research.
Who is this book for?
For those who want to keep fit or restore it.
For those who want to stay healthy regardless of age.

If you're wondering, "Why do we value jogging so highly?" then all you have to do is look around and you'll see how many people are jogging for their own benefit. Talk to them. Ask how they feel now and how they felt before when they weren't exercising.
Most likely, they will repeat in one way or another the thoughts and beliefs that guided me when I began to promote jogging for health. Then my voice was the voice of one crying in the wilderness. What were my beliefs based on in those days? I just came from my own experience and wanted to convey to others my commitment to jogging.
I gained ideas about the physical capabilities and reserves of the body from my own experience, trying to overcome my physical unpreparedness. Gradually, I developed a training system, focusing on the athletes with whom I worked out. It started when I was 27 years old. I played football in the winter and swam in the summer and, like most New Zealanders, I never trained with too much determination and perseverance, believing that I was already well enough prepared simply because I competed.

But then a friend who was an experienced stayer talked me into running the 6 miles (approximately 10 km) and proved to me how weak I was physically. My pulse jumped sharply, I was breathing heavily, I did not have enough air. My throat was itching, I felt a burning sensation in my chest. The legs were like cotton. The whole body felt the consequences of this race and the effort that was needed to barely finish the distance.

Thousands of people who have taken to jogging to regain their youthful fitness are familiar with the reactions described above and may have experienced something similar in the beginning. This happened because they started too quickly, or because they could not, like me, correctly assess the level of their preparedness, or rather, unpreparedness.
After going through the “agony” of recovery, I could have forgotten about this sad experience, but I thought about it and asked myself the question: “If at 27 years old such an endurance test causes me such reactions, then what will I be like at 47?”

Perhaps when I realized this, the idea of ​​jogging was born in my mind. Because then I started running daily, watching with interest how they affect me and what their final effect will be. I came to the logical conclusion that long runs, if not rushed and well prepared for it, improve overall health, because it puts a noticeable strain on the cardiovascular and respiratory systems. But I wanted to know how it happens and why. Within a few months of "controlled" running, I already easily covered up to 24 km. But being dogmatic and stubborn, at that moment I was not satisfied only with the fact that I was on the right path. So I began to use extreme loads, determining how much I could run and what pace the body was able to withstand. By exceeding my limits, I was able to define their limits.

This process continued for many years, and I gradually became an active and rather successful middleweight and stayer. In addition, I have developed my system of marathon endurance training, which is now internationally recognized and is one of the most important starting points for improving athletic performance.
Based on it, a number of principles of jogging were born and developed. The initial theoretical positions were tested by myself and the first students. Since then, the basic principles of my system have been repeatedly tested and confirmed by physiologists and leading experts in the field of sports medicine around the world. They are now being practiced every day by a growing number of intermediates and long distance athletes, other athletes who want to improve their endurance, and millions of people who just want to feel good and be healthy.

It was thanks to them that five years after that terrible, unforgettable six-mile race for me, I became the champion of New Zealand in the marathon and represented my country at the Commonwealth Games. This system also allowed me to run a marathon in 2:58.58, 34 years later, without much preparation at 61.

“Start running in the morning” is a standard item in plans that are traditionally written on New Year's Eve and are not implemented too often. You imagine something like the picture below, but in the harsh reality it turns out that the flight lasts 100 meters, after 200 meters it becomes difficult, and after 500 you want to die. What follows is the logical conclusion that running is for masochists and "it's just not for me." Particularly stubborn people repeat a couple more times, but most often they also abandon this dubious occupation. We know, they swam, I also didn’t succeed on the first try.

In this post, I will share technical information that I hope will help you start running gradually, without much bullying and without injury, and in the next I will give some tips,. All from personal experience, observations, books and other sources. Tested on unexamined conditionally healthy people from young to , all test subjects survived, they run 🙂

FAQ for beginners

A small selection of questions that usually arise from those who want to start running.

What time of year is best to start?

If you plan to run outdoors, the best season to start jogging is spring or early summer. Long daylight hours, pleasant temperatures and the absence of the need to deal with natural disasters increase the chances of getting another run. In addition, holding out until the onset of a gloomy rainy autumn and a terrible winter, you will have time not only to get involved, but also get hooked on this business 🙂

Run in the morning or in the evening?

When it is convenient and optimally fits into the daily routine. It is advisable to allocate a clear time in the schedule for a run, otherwise postponements and transfers are inevitable. When running in the morning, it is important to pay more attention to the warm-up so that the body has time to wake up and cheer up before a more serious load. I love - they give a boost of energy for the whole day and a pleasant feeling of a completed task. And it is also beautiful and deserted - both in the city and in nature.

How to dress?

For starters, any sportswear that is comfortable is suitable. It is better that it is made of synthetics, and not of cotton, which becomes heavy when wet, sticks to the body and does not dry out. I recommend that girls immediately purchase good sports underwear - on wide straps and tightly fixing.

As for the temperature regime, this is individual and is selected empirically. The rule of thumb is to wear one layer less than usual for a run. When you go outside, it should be slightly cool, warm up while running. You don’t need to put on a bunch of tight clothes in the hope of losing weight - they don’t lose weight from this, but become dehydrated, it’s harmful for the body and has nothing to do with fat loss.

In my heat-loving version (without correction for strong winds), at temperatures above +10, I run in shorts / skirt and T-shirt / T-shirt. If it is colder, a T-shirt with a sleeve is added, then tights (legs are more frost-resistant). I put on a windbreaker when the temperature is closer to 0.

How fast to run?

One of the most common mistakes made by beginners, especially males, is trying to run too fast. Ambition turns jogging into masochism at best, masochism at worst, with unpleasant health consequences such as injury. It's like trying to start building a house from the second floor. First, there must be a foundation - an aerobic base and muscles, ligaments and joints prepared for stress. You can build it only at the expense of slow kilometers at a comfortable pace.

A comfortable pace is one at which you can speak in sentences rather than in jerky phrases. You are short of breath and your pulse is too fast - you need to run slower. It does not help - go to the step, restore breathing, then run again. Speed ​​is not an indicator that beginners should pay attention to. It is more important to increase the time of continuous running at a pace that is comfortable for you, i.e. endurance.

How to increase the distance?

The generally accepted rule for increasing weekly mileage is to increase it by no more than 10% of the previous week. A good option is to use one of the ready-made plans, for example, c25k, which I provide below. There are also good proven plans for beginners on Hal Higdon's website. Following one of these plans will allow you not to overestimate your strength and not do stupid things like “ran a half marathon after a month of training from scratch, then treated injuries for 3 months.”

Do I need to run every day?

No. If you are a beginner, then you simply will not have time to recover. In addition, it is difficult psychologically, which means that the chances of starting to skip workouts, and then completely abandon them, increase. Rest and recovery is no less important part of the process than running itself. Three times a week is enough for a beginner.

How to breathe while running?

There are a lot of theories and approaches, from “breathe only through the nose” to a given number of breaths for a certain number of steps. All this reminds me of that centipede that thought about how to move with its feet and completely entangled in them. Breathing is a natural function of the body, let it regulate it. Are you trying to control your heartbeat? It is enough to try to breathe deeply and evenly.

What is warm-up, cool-down and stretch?

A warm-up is done before a run, its task is to raise the pulse and warm up the muscles, preparing them for stress. It usually includes light jogging or fast walking and exercises that are well known to us from physical education lessons - all kinds of turns, tilts, swings, circular movements of the limbs.

The hitch is done after the main part of the run. An abrupt stop is harmful to both the heart and muscles, so at the end you need to lightly jog or walk in steps of 5-10 minutes.

Stretching is done after a run, its task is to speed up recovery and avoid muscle clogging.

Video with a warm-up option -, stretching -.

More about good habits for.

How to eat before and after a run?

Don't eat right before a run. For half an hour or an hour, you can have a snack with something light and carbohydrate, for example, a banana or toast with peanut butter. For 2-3 hours - complex carbohydrates, for example, porridge. It is undesirable to eat protein, fatty and heavy foods a few hours before a run.

Don't forget to drink water after your workout, and if it's hot, it doesn't hurt to take it with you as well.

After a run, you should not eat everything that is not nailed down, under the motto "compensate for the calories spent." The bad news: at entry-level loads, calorie consumption is very modest, unlike appetite. Example: 30 minutes of running at a speed of 9 km / h with a runner weighing 60 kg is only 270 kcal, well, a very modest piece of cake.

More useful:

• Jack Daniels "From 800 meters to marathon"
• Jack Daniels "800m to Marathon: Edition 3"
• Pete Fitzinger "Road Running for Serious Runners"
• Arthur Lydiard, Gilmort Garth "Running with Lydiard. Affordable Health Running Techniques from a Great Trainer of the 20th Century"
• Mat Fitzgerald "Running the 80/20 Rule. Train Slower to Compete Faster"
• Matt Fitzgerald "The Diet of Champions. The Five Nutrition Principles of Top Athletes"

About running technique

• Gordon Peary "Run fast and without injury"
• Danny Abshire, Brian Metzler "Running Naturally. The Easy Way to Run Without Injury"

Motivation

• Haruki Murakami "What do I talk about when I talk about running"
• Scott Jurek "Eat Right, Run Fast"
• Christopher McDougal "Born to Run"

Running is one of the most accessible and at the same time effective types of cardio training. It helps to lose weight, strengthens the cardiovascular system, improves immunity. Running at any time is useful, but experts still agree that morning runs are the best option, starting all the processes in the body and helping to get a boost of energy for the whole day. But for beginners, it is important to know how to start running in the morning correctly so as not to get the opposite effect.

There are many reasons to start running in the morning. Running is an aerobic exercise that involves a large number of muscles and body systems. It is accompanied by an increase in breathing and an increase in heart rate. In view of this jogging contributes to the following:

• accelerate metabolic processes;
• improve lung ventilation;
• normalize blood pressure;
• use capillaries that the body has not used before;
• develop endurance;
• stimulate the brain;
• increase stress resistance;
• actively burn calories.

Morning runs are useful for those who wake up hard and for a long time - they set up the body in the right way, energize and vigor for the day ahead, help develop determination, endurance, and strength of character. Thus, running has a complex effect on the body, so its benefits cannot be overestimated.

Also, morning running helps to cope with increased appetite.

How to start running in the morning: basic rules

“We agreed to start running at 8 in the morning” - you can often hear from someone. Indeed, agreeing to make joint runs with someone is a good decision. You can motivate each other, and it will be more fun. But this is optional. You can run alone - to whom it is more comfortable. The main thing is your motivation. You can't give up halfway.

The first thing to know - morning run for beginners should not be done immediately after waking up. The body needs to prepare for it a little. The reason is that the moment you wake up, the level of blood viscosity is greater than at any other time. Therefore, stress can harm the cardiovascular system. The best option is to wake up, drink a glass of clean water and have a light breakfast, wait a bit, and only then go for a run.

Another point is the warm-up. With it you need to start every morning run. You can warm up both on the street and at home. In the first option, start your warm-up with a walk. First, walk 100-200 meters at a normal pace. Then gradually increase the pace of walking. The second two hundred meters should be faster than the first. Then you can begin to perform general physical exercises, such as swings, tilts, turns, squats. Do your usual exercises at home. The optimal duration of the warm-up is 15-20 minutes. You don’t need more either, because you may be too tired, and you won’t have the strength to run.

The warm-up phase cannot be ignored. It helps to improve the flexibility of ligaments and joints, prepares muscles for stress, and reduces the risk of injury. It also contributes to the redistribution of blood flow, as a result of which the muscles receive more nutrients and oxygen, and the fat burning process is more active.

About breathing

If you are interested in running in the morning for beginners, then check out the key points regarding nutrition. Running refers to cyclic, that is, continuous loads, so the respiratory process must be controlled. Distraction from breathing provokes insufficient ventilation of the lungs, which will negatively affect your condition: shortness of breath will occur, it will become difficult to run, oxygen starvation of the brain is possible.

To prevent such problems observe breathing technique. When running at a medium or slow pace, try to breathe so that for every 3-4 steps you have to inhale and exhale. You need to inhale through the nose, and not the upper chest, but the diaphragm or the lower abdomen. You can exhale through your mouth. Calm and measured breathing will reduce the load on the cardiovascular system and increase the effectiveness of cardio training.

Choose the right place for a morning run. It is undesirable to run near the highway, where there are a lot of cars and very polluted air. Try to make a route where the air is as clean as possible. Great park, woodland, field.

Jogging in the morning for beginners: equipment

For jogging, choose comfortable and not heavy shoes with perforated holes. Pay special attention to the thickness of the sole, which should be at least a centimeter. Check the laces before buying. They should tie well, hold the leg firmly and not slip off.

The best clothes to run in depend on the weather. In the heat, it is better to run in the most light clothing made from natural materials. If it's less than 17 degrees outside, wear a tracksuit. When it's chilly, wear a warm suit, a light jacket and a hat that covers your ears. When running in the cold, it is better to use a windproof, waterproof suit with a thin layer of insulation. Also wear warm gloves, a hat that protects your head and ears from the wind, and high, insulated sneakers. Women, regardless of the weather, should always wear a special bra that provides the breasts with proper support.

How much and how often to run

The effectiveness of aerobic exercise to a greater extent will be determined by the frequency and duration of classes. The best schedule option is to run 3-5 times a week. For those who are just planning how to start running in the morning from scratch, you can limit yourself to three workouts. Less frequent loads may not be effective, and excessive loads tend to provoke a breakdown.

As for the duration of the lesson, for weight loss it is recommended that it lasts 30-40 minutes. The fact is that first the body burns carbohydrate reserves, and only then proceeds to the breakdown of fats. But for beginners, it will be quite difficult to cope with such a run. Start with 15 minutes, and gradually increase the level of loads.

The morning jogging schedule table for beginners, shown in the photo, will help you navigate and choose the best program for yourself.

About running technique

It seems that difficult in such a process, running in the morning for weight loss for beginners - I took it and ran. But this is not so - the technique must be correct, otherwise the effectiveness of the loads is significantly reduced, but the risk of injury to the knee or spine increases. If you feel pain and discomfort during a workout, this is an indicator that you are running incorrectly. It is important to accustom your body to take the right position. For a proper run, keep the following in mind:

• Posture should be straight, keep your head straight in front of you.
• The shoulders are relaxed and slightly lowered.
• Elbows must be bent at a right angle, hands must constantly work.
• Do not squeeze your hands.
• Bend your knee as you run for cushioning.
• Land on the ground below you with your feet.
• Landing on your midfoot, roll onto your toes and push off the ground.

At first, it may be difficult for you to control all these nuances, but the body will eventually get used to it and will automatically assume the correct position.

How to start a run

Where to start jogging in the morning? The main mistake that most beginner runners make is high speed at the start. Start your run by walking and then gradually increase the speed of walking and go to running smoothly. A fast pace is fraught with loss of breath, which can provoke a descent from the distance ahead of time, respectively, your results will also suffer from this.

Be sure to run control your pulse. Its optimal performance is 120-150 beats per minute. When you finish your run, watch how quickly your heart rate returns. If this takes more than five minutes, reduce the intensity of the exercise.

By the way, experts often recommend interval running for beginners to lose weight. Spend the first ten minutes brisk walking, the next 15 minutes running at an average pace, then move on to maximum speed. When you feel that you have begun to get tired, and your breathing is difficult, smoothly return to an average pace. For a run, it is advisable to do 2-3 sets with accelerations.

Contraindications

Before you plan to start jogging in the morning for weight loss for beginners, make sure that you do not have contraindications. And these include the following:

• diseases of the cardiovascular system: heart defects, tachycardia, angina pectoris, chronic heart failure, stroke or heart attack;
• diseases of the spine (intervertebral hernia, osteochondrosis, certain forms of scoliosis);
• exacerbation of chronic diseases;
• lung problems (asthma, bronchitis);
• arthritis and arthrosis;
• flat feet;
• glaucoma.

But some of the contraindications are relative, so it is recommended to consult a specialist. He will determine whether you can run and under what conditions, and if the answer is no, he will advise what you can replace jogging with.

In general, jogging in the morning is a great way to both lose weight and improve your health. Remember about regularity and perseverance - these are the main guarantees of the effectiveness of your workouts. Proper running technique combined with them will give you wonderful results.

Video motivation for running in the morning

A sedentary lifestyle often causes various ailments. This and problems with blood vessels and heart, and osteochondrosis, and obesity, and gastritis, And much more. You can prevent diseases and restore your health with the help of physical exercises.

Running is the simplest, but nevertheless the most effective way to strengthen the body. But you need to run correctly, and if running is not yet a way of life for you, you need to pay attention to the program for beginners.

First of all, you need to determine the place and time for running. Experts say it's best to start exercising in the spring or summer, as that's when nature pushes you to be active, and the greenery and sunshine will encourage you to get outside and run.

It is advisable to choose the morning hours, but still better focus on individual biological rhythms. For owls that get up hard in the morning and are full of strength and energy in the evening, you recommend running in the middle of the day, but it is preferable for larks to run at dawn.

Important! Running on asphalt or concrete is undesirable, as this will adversely affect the health of the feet.

Where to begin

You need to start with a clear and clear goal. Without a specific picture and image, it will not be easy to start running.

A person must be motivated, and even successful athletes always see the goal they are striving for.

You can imagine the ideal body shape, a healthy and strong body, endurance, and so on. The main thing is that the goal is desirable, then the training will be successful, and you won’t have to drag yourself on a run, as they say, by the scruff of the neck.

Warm up before workout

Running will be easier if you warm up first. Warming up is not only about activating muscles and improving blood circulation, it is also trigger mechanism for processes in the neuromuscular system. The brain, after warming up the body, gives the command to the muscles to contract, which means they will be ready to run. In addition, after a warm-up, enzymes are actively produced that burn fat and increase the efficiency of the aerobic system. If you run without a warm-up, the body will be frozen and heavy.

Important! An abrupt stop of a warm-up or running is bad for the cardiovascular system, so after running you need to walk for 2-3 minutes.

Unfortunately, beginners often neglect the warm-up, citing lack of time, and their workouts are more difficult and strenuous. It doesn't take much time to warm up though. It is enough to do a few exercises, walk a little or run in place for a few minutes.

and pulse

The most important role in achieving maximum results is played by breathing while running. Muscles will work intensively only when they are saturated with oxygen., which is delivered to them with blood.

The standard “inhale through the nose, exhale through the mouth” stops working for beginners after overcoming part of the distance, and they begin to breathe often and shallowly. Begins to stab in the side, dizziness and yawning may occur.

Important! If the colitis is in the right side, it is the liver, and if it is in the left side, it is the spleen. This may be due to various reasons, but most often it is a load to which the organs are not yet accustomed.

You can eliminate these difficulties by gradually learning to breathe correctly. Why is the correct breathing technique to inhale through the nose and exhale through the mouth? There are two reasons for this:

1. Breathing in is a voluntary action, but breathing out is not.
2. You should inhale smoothly, the nose is just for this purpose. On exhalation, the lungs lose from 3 liters of exhaust air, and the oral cavity will quickly pass this volume.

As for the pulse rate, for beginners, the formula is 170 minus age. It is considered acceptable to raise the pulse by 15 beats above the norm, but after that you need to take a step and wait for the pulse to drop by 30 beats, then you can run again.

Dressing for the weather

Of course, you need to dress for a run, depending on the air temperature and weather conditions. In summer it can be a T-shirt and shorts, socks and a sun cap.

BUT dress in layers in winter- first a T-shirt that will absorb sweat, then a turtleneck that will not let the body cool down, and then you need to wear a windbreaker or jacket that protects from rain.

Women should choose a bra or T-shirt that supports the chest.

Important! Clothing should not be very warm and restrict movement.

It is necessary to choose the right shoes - if the sneakers are uncomfortable, the harm from jogging will be more than good. Shoes should be comfortable and loose, walking shoes will not work, running shoes are needed.

In addition, you need to know what surface the run will be on:

• ground - the sole should be soft with a dense mesh;
• highway - you need a shock-absorbing sole, with a mesh in the upper part, so that your feet do not sweat.

In summer, the material must breathe, and in winter it must repel water.

Plan

Beginners need be sure to alternate between running and walking:

Beginner Program

An example running program for beginners looks something like this.

A diary

Diary options:

Some add:

• distance traveled in a certain period of time;
• speed;
• pressure and pulse;
• exercises that are not included in the program, such as push-ups, squats, and more.

Important! It is better to supplement the main entries with comments about the state of health, injuries, the amount of sleep, and so on. This information will help you get a detailed idea and the benefits of training for the body.

You can start an online diary or use mobile applications for training.

Conclusion

Therefore, running not only heals the body, but develops endurance and gives vigor, it is also a training of discipline and willpower. Having overcome the initial stage, regular exercise becomes a way of life, implying proper nutrition and the rejection of bad habits.

A sedentary lifestyle often leads to many diseases, including: disorders of the heart and blood vessels, gastritis, osteochondrosis, obesity and much more. To regain lost health, you need to include exercise in your lifestyle. The most effective and simplest option to strengthen the body is jogging. But before you do it, you should know what running for beginners is.

The benefits of running and contraindications

Jogging is available to almost anyone, but you need to correctly approach the beginning of the exercises. Running training is done for various reasons, but the main ones are losing weight and improving the body. Running has the following effects on the human body:

• breathing becomes more intense, as a result of which every cell of the body begins to be intensively saturated with oxygen;
• almost all muscles of the body are exposed to the load, they are strengthened and trained;
• the heart pumps blood faster, which leads to an acceleration of metabolic processes and an improvement in a person’s well-being;
• sweat is released more actively, as a result of which harmful substances are actively removed from the body;
• Running releases endorphins that reduce stress and help relieve depression.

Despite the abundance of pluses, running is not for everyone. Training is contraindicated in the following health problems: arrhythmia, congenital heart disease, mitral stenosis, heart failure, thrombophlebitis of the legs. Therefore, before choosing a sport like running for yourself, you should definitely consult a doctor.

Running technique for beginners

The running program should be designed based on the level of initial training, health status, training goals and more. In order for running not to harm your health, you must strictly follow certain rules.

Clothing and footwear

For feet, you need to choose good sports shoes. They must be equipped with shock-absorbing inserts on the heels and shin protection. Sneakers should sit firmly on the feet, but not squeeze them. Tight shoes will cause swelling of the feet. If jogging is held at the stadium, you can use sneakers - there the coverage is quite even and even a smooth sole of the sneaker will be quite appropriate. When running in nature or around the city, it is recommended to wear sneakers.

Warm up

You should start running with a thorough warm-up of your body. Normal walking at a fast pace is good. After a few minutes of walking, you need to do simple exercises - swinging your legs and arms, tilting and turning your body, stretching your back, rotating your limbs. Such exercises will disperse the blood through the body, warm up the muscles and prepare the body for the upcoming stress.

The running program must necessarily begin with a warm-up. This is especially important for beginner runners, as their bodies are not used to the long, intense workouts that the body is subjected to during running. For experienced runners, one walk is enough as a warm-up, followed by a smooth transition to running.

body position

The correct position of the body is not such an important issue, as some experts say. The main rule here is the feeling of maximum comfort. According to professional runners, the body should be kept in the position that is most comfortable. But novice runners are still advised to adhere to certain rules:

• Relax. Raise your shoulders and pinch should not be. A tense, compressed state will not affect the effectiveness of training, but it will take away valuable energy. This rule applies to long runs. It is impossible to run short sprint distances in a relaxed state.
• Place your foot correctly. Beginning runners are advised to put their foot on the heel, with a roll to the toe. You need to push your foot off the surface with your toe. If the calf muscles are well developed, you can run on your toes. With regular and long-term running, you can learn to put your foot on the whole foot at once - many professional athletes do just that. But for beginners, such a running scheme will be extremely difficult.
• Don't lower your head. You don't need to look down at your feet while exercising. If the route does not involve a race with numerous obstacles, you can safely look ahead without fear of stumbling and falling. Turning your head is also not worth it, as this creates an extra load. And it can even lead to loss of consciousness.
• Hull location. The body should be slightly tilted forward. A similar running technique for beginners will relieve excess tension from the back and save energy.
• Don't talk with your hands. It is recommended to keep the arms slightly bent at the elbows, their movement should be uniform, corresponding to the movement of the lower limbs. For some, it will be more convenient not to move your arms at all while running. Here you should focus on your own feelings.

In addition to the correct position of the body, the rest of the rules are purely individual. You need to focus on your own feelings and choose for yourself the technique that seems most comfortable.

Breathing and pulse

Proper breathing is the most important moment in running training. Breathe rhythmically, inhaling through your nose and exhaling through your mouth. The exhalation must necessarily be 2 times longer than the inhalation. This technique will allow you to run easier and will have the maximum benefit for the body.

If jogging is needed for weight loss, it is necessary to chase not for high rates, but for the duration of training. Running for beginners should definitely include heart rate control. It is advisable to keep it at the level of 120-130 beats per minute. By controlling the heart rate, you can adjust the intensity of training, accelerate and slow down correctly.

A good running workout usually lasts at least 30 minutes. But for beginners, it will be quite difficult. You should start with small, five-minute runs a day, with a gradual addition of time, no more than 5 minutes at a time. After a couple of weeks, endurance will increase and it will become much easier to run for a long time.

Running program

For beginner runners, a proper training program must be drawn up. The program will quickly achieve the best results. You can create a training schedule yourself, guided by the characteristics of your body and the level of initial training. If it is not possible to create a program on your own, it is recommended to use the existing plan:

The table shows that running should be interspersed with walking. In the first week, after every minute of running, you need to devote 2 minutes to simple walking. A similar program is required for the body to get used to physical activity. Immediately moving to an aggressive pace is strictly contraindicated, since this will certainly lead to damage to the muscles or joints, or will negatively affect the state of the heart.

You should not run fast - you need to do it evenly, not exceeding the speed of 7-8 km / h and be sure to monitor your breathing. If it goes astray, and the heart beats too fast, you will need to reduce the load.

If such a program is not suitable, you can adjust it for yourself by changing the duration of the run and increasing the duration of the walk, as well as choosing the most convenient training time. Classes can be arbitrary, but they should be held at least 3 and no more than 5 times a week. 2-3 days a week the body should rest.