The Benefits of Running

Today let's talk about the most simple and accessible sport - running. You do not have to have any skills, and you do not need a special room or expensive equipment but just enthusiasm. And it is where to come, because with such a straightforward workout your metabolism, strengthen the circulatory system, will clean a lot of muscle, and that's not all.

You should not act hastily, without preparation is still not enough. The first step is to dig into the closet and pick comfortable and light clothing - it should not hamper your movements, to breathe, absorb moisture and is easy to wash.

As for shoes, then this is an easy shoe, with a movable floor and the ventilation. All of this can be found at home, otherwise you can walk to the nearest sporting goods store - you'll find everything you need; the only question is the amount you are willing to spend.

Incidentally, for the autumn-winter season to get good thermal underwear and jackets. For those who are willing to practice in sub-zero temperatures (down to -20), you will need an intermediate layer - sweatshirt, such as fleece.

Next you need to choose a place to run. Best suits the nearest park - where you will be least disturbed. Bearing surface should be soft because it is less traumatic. Is to decide, and eventually training - if you prefer the morning, do not overreach, such stress, the body, recently released from a dream, to anything. If you like to party, then do not do quite so late. Anyway - targeting a lifestyle. It is not recommended to run at noon.

If you have not show any physical activity, you can start by walking fast pace, for example, in a half hour to an hour. After a week or two you can safely begin exercising. Before jogging necessarily Mash lunges, swings, twists. You can grind your knees and thighs. Walk at a fast pace and gradually move into a run. Watch for breathing and pulse technique - it will help you avoid injury, to facilitate the process and achieve maximum results.

To start with small distances, no more than 500 meters, once a week on adding another couple of hundred. While never too hard does not increase the load and intensity - the risk of injury, which will reduce your efforts to zero, as the recovery period can be very, very long time.

Ideally, your workout should last 30-60 minutes and repeat three times a week - for this you will need to aim for. There is a more serious option - 90-120 minutes once a week. By the way, about the rest, too, do not forget - when extra effort again may result in injury or overtraining. Remember - the body recovers about 48 hours.

Most comfortable for breathing circuit 2-2, that is, step left - step right - a breath and step left - step right - exhale. In the last 2-3 minutes of running the scheme can go 1-1. In this case, it is best to breathe through the nose.

Pay attention to the formulation of the legs - knees should be slightly bent; the landing should be on the front of the foot that is at the base of the fingers. The entire foot should be finally touching the ground. The main thing that was extremely soft touch in order to reduce the impact load on the joints. This will help you and the frequency of steps - the larger the step, the more likely that you'll land on your heel. The body should be tilted slightly forward, and the hands are pressed against the body.

Would be nice to find a pulse. This you can do either alone or with heart rate monitor - the optimal frequency of contractions of the heart muscle from 120 to 150 beats per minute, and a full recovery occurs in 10-15 minutes.

If while running you stabbed in the side - do not stop. Lower your rate, breath. Muscle pain is another matter - it is better not to force them. Stop after a cross in any case should not be instant, so as not to overload the heart, so go on walking, spending it at least ever 10-15 minutes, which is probably enough to get to the house.

 

Almost immediately after the first workout, you will feel positive changes - improved sleep, mood and overall health. If not, you should review its system of training or even stop them altogether and consult a physician. Although this is done before the start of the course, as you may have chronic diseases, which run just contraindicated. If everything is in order and no such problems, feel free to have at it!