Wellness run-health benefits
You decided to start running, but do not know where to start? In this article you will learn how to start running training, what shoes and clothes are best and used for running, how to dose the load during running.
The training techniques of runners, from Sprint to super marathon, have long been developed and developed by athletes and coaching staff and have been tested on treadmills ranging from simple school stadiums to the Olympic Games.
The question of self-training of people of different sex and age, for one reason or another since childhood, lies at the sea of the tumultuous physical and sports life of their peers. Often associated with diseases, excess weight, simple natural laziness or a number of complexes of psychological plan.
Motivation for running for health can be a number of factors from the main thing: «tired of walking in clinics» or from the decision to get rid of excess weight; to the banally approaching summer swimming season.
Choosing a place
So, we are ripe, where to start? The first thing we need to decide is where to achieve the set goals. Best of all for this is a simple school stadium, you can definitely choose in the park area or a trail near the reservoir. In any case, the final choice of the training place is yours, and each of the options has its advantages and disadvantages.
Undoubtedly, you should choose the stadium: firstly, it is a specialized structure for physical education and sports; secondly, it is convenient to calculate the load in terms of meters and kilometers traveled (on average, the length of the treadmill of the school stadium is two hundred meters, more reliable information can be obtained from the site).); thirdly, you avoid meetings with animals – owners who often at the meeting more busy discussing the problems of the planet, than walking their pets, and meeting with the заигравшимся песиком, especially борцовской of the breed, is not always predictable; the list of factors in favor of the stage, you can continue to continue to, for example, you avoid meetings with загулявшей and the company in the park, but we will leave this question at your discretion, and we will go further.
Choose a place carefully
The next question that you will not manage to bypass is your equipment, that is, clothes and shoes. You need to dress beautifully, it does not mean bright, catchy and provocative in comparison with others, but the clothes should be clean, clean, it should not hamper your movements, should allow the body to breathe and absorb moisture, and you need to sweat, here – neither where, nor go, clothes should not be too hot otherwise you will get tired.
Choosing running shoes
Let’s talk in more detail about shoes. Shoes, most likely, it is worth talking about sneakers, should not be chosen according to the residual principle. It is desirable not to run in old worn sneakers, which are not sorry, but in new, but already worn and fitted on the leg.
Running shoes should be purchased on a thick and sufficiently strong and necessarily grooved sole. If you respect yourself and train not in torn black, but in beautiful white or light sports socks, you need to choose sneakers with white or light interior trim, otherwise your socks will quickly come off.
An important element of the shoe are orthopedic insoles, the foot with them will be comfortable and comfortable. It is desirable that the back part of the shoe fits snugly to the ankle, otherwise during training, small pebbles and other objects in the form of sand and dirt particles during running can get into the shoes and injure the foot, at best, you will have to stop running and change running shoes. When jogging, there are no small things, because even the laces of your shoes can create unpleasant moments during running. So, laces made of soft yarn have proven themselves, they fix shoes well on the foot, laces with the addition of synthetic fibers are constantly unfastened, which forces them to stop and tie or knit additional control knots. Previously, we already shared with you the opinion of a specialist about what a running shoe should be.
An important element is the hygienic component, it is not recommended after training to throw dirty and sweaty things and shoes into the washing machine and wait for the next wash in two or three days, or even a week later. Shoes should be wiped and dried, and clothes should be stretched, dried and ironed, on the one hand these are the elementary standards of hygiene, on the other hand this factor disciplines a person.
Emotional background of workouts
The next question that we need to analyze is the psycho-emotional component of training. Any newcomer, once on the treadmill of the stadium, experiences, first of all, the psychological pressing of his own fantasies. He begins to feel like everyone at the stadium is watching him closely, evaluating his sloppy running technique and making fun of him. And if at this time there is really a laugh of someone who has nothing to do with his person, taking fire at the new runner, he gets into a state of shock and can leave the stadium treadmill for good, without feeling the feeling of victory over his own laziness and strength and elasticity.
To avoid this condition, beginners need a couple of times, before the start of training, visit the stadium or other place they have chosen for training, take a closer look at everything that happens there and to everyone who and what is done. And once you make sure that every person in the stadium is busy solving their urgent problems, and you absolutely do not need anyone (unless you want to get acquainted with someone or ask someone something), you can start warming up on the stadium treadmill.
Running alone or with a friend?
running for health
We dose the loads
Given the above, we will proceed directly to training. What to start with? Start your workout with a run of ten or fifteen laps in the stadium, as you know calculate the kilometer in the park area or on the shore of the reservoir will be much more difficult. And so, in a good state of mind and body, you come to the place of training, with a stopwatch to measure the running time and run a predetermined distance (after passing before that a slight warm-up of the main muscle groups involved in the dynamic load of your body). Try to work and, if possible, show all that you are able to overcome your chosen distance, for example in a two-kilometer race (ten laps in the stadium), while you should not violate your body at a prohibitive pace, on the principle of hurrying slowly.
To maintain the body-three sessions a week are enough. Classes less than three times a week in terms of Physiology will clearly not be effective. It is necessary to remember one thing, after a workout may be the appearance of muscle pain in the legs, this is a normal phenomenon associated with the accumulation in the muscles of the, pirovinogradnoy and other fatty acids in the training process, in the future, if not to interrupt the load stroke, the body itself will adjust this process and the pain stop or wear is not as pronounced, and douches, warming ointment and self-massage will have additional wellness effect.
A similar phenomenon in the form of discomfort and pain can occur in the right hypochondrium (painful condition of the liver) as a result of improper warm-up or too intense starting push and subsequent running at an equally intense pace. As a rule, wellness running takes place in aerobic mode with intensive oxygen consumption, so the question is often asked, how to breathe properly, run on time, with the nose or mouth. Of course, with a slight intensity of charging and in everyday life
the air of life enters the lungs through the nasal sinuses, where it warms up, especially during the cold period, and is cleaned. But during a particularly intense run, when the maximum oxygen consumption is required, you do not go anywhere and breathe «all the fibers of your soul» and this will happen independently of you.
Set the goal
Thus, we must be clearly aware: what we want to achieve; how many times during the week to perform exercises; what should be the intensity of the load (at the initial stage it is appropriate to talk only about jogging) perhaps, we will stop on this issue and analyze it in more detail.
Finess Head 