Regardless of your fitness level, you can easily start from scratch and work your way up to 20 minutes of continuous running in 10 weeks. The program below, taken from the New York Runners Club, does just that, and is an example of a ten-week walking/running strategy designed for beginners with good health. You can do it. All that is required of you is your intention to go out and run 3 or even better 5 times a week. Depending on how often you run, try to have recovery days between runs. For example, if you run 4 times a week, avoid running 4 days in a row.
How to learn to run: running speed
Warm up with 5 to 10 minutes of regular brisk walking before you start, and after a run, cool down by walking for 5 to 10 minutes at a leisurely pace. Run at a moderate pace, at 60-70% of your maximum heart rate, and walk fast in the walking phase. You must be able to pass the "speaking test".
If you run at top speed, you'll be too tired to repeat intervals, and you'll likely swear to yourself that you'll never run again. Therefore, if you are a beginner, then run at the minimum speed available to you. Run for fun. Walking breaks are also important, they allow you to recover, which means you can run longer. Remember that you are running for endurance and duration, not speed. It also helps break down your run into manageable chunks, reducing the chance of pain and injury. After that, you feel great, not tired and completely exhausted. You can run on long distances , which otherwise would not be able to run.
RUNING PROGRAM FOR BEGINNERS
| A week | Run-Walk Plan | Total time |
| 1 | 1 min run, 2 min walk (7 times) | 21 minutes |
| 2 | 2 min run, 2 min walk (5 times) | 20 minutes |
| 3 | 3 min running, 2 min walking (4 times) | 20 minutes |
| 4 | 5 min running, 2 min walking (3 times) | 21 minutes |
| 5 | 6 min run, 90 sec walk (3 times) | 22.5 minutes |
| 6 | 8 min run, 90 sec walk (2 times) | 19 minutes |
| 7 | 10 min run, 90 sec walk (2 times) | 23 minutes |
| 8 | 12 min run, 1 min walk, 8 min run | 21 minutes |
| 9 | 15 min run, 1 min walk, 5 min run | 21 minutes |
| 10 | Running 20 minutes continuously | 20 minutes |
As you can see from the table, in the first week you need to go outside, warm up by walking brisk pace 3-10 minutes, then start training: run for 1 minute, then walk for 2 minutes to rest, then run again for 1 minute, and walk again for 2 minutes, etc. In a word, repeat the entire cycle 7 times, so that in total the training takes21 minutes. When you finish your workout, walk at a free pace for 5-10 minutes (or more) to restore breathing and return to normal. Total, taking into account the warm-up 30-40 minutes a day, 3-5 times a week.
This program should satisfy most inactive beginners. Therefore, if possible, strictly follow the instructions of the program. However, if you have very overweight if you are older or inactive in life, it will probably take longer. Do not exceed what you can do, listen to your body. Stay at a stage you can handle until you feel the ability to move to next stage. It doesn't matter if it takes you twenty weeks. The goal is to get there.
On the other hand, if you have been active before, this program may be quite easy for you and you will progress quickly. In this case, just move forward to the next level. When you get to 20 minutes of continuous running, move on to. Perhaps by the end of 10 weeks you will be able to run 30 minutes continuously. However, take your time. The goal of this program is to get things done without getting hurt, so it's best to be careful not to overdo it.
Also, read on for tips on correct position body while running and proper endurance running technique. Before you begin, be sure to check with your doctor about any exercise program, especially if you have any medical conditions.
After completing this program, you can continue to improve your results by moving on to the next one.
Running is a popular sport because it allows you to get rid of excess weight, improve health and energize. If a person decides to engage in sports running, then speed is of great importance for him. This is important for winning competitions or passing standards. There are a few basic rules and tips on how to run fast correctly. If you follow the basic requirements and practice regularly, you will achieve good results possible in a short period of time.
How to learn to run very fast?
Thanks to numerous studies and experiments, scientists have managed to establish several basic principles that will allow achieving good results in a short period of time.
What you need to do to run fast:
In addition to training, we must not forget about the importance of proper nutrition, since it is important for the body to consistently receive nutrients. Give preference complex carbohydrates that give energy for a long time.
People who have switched to a healthy lifestyle are interested in how to run correctly. Running workouts enable a person to put the body in order and put an end to hypodynamia. But before you start running, you need to learn about their reasonable dosage, recommended jogging time, proper running technique and methodology. If you don’t arm yourself with knowledge on how to start running correctly, then instead of benefiting, it’s easy to harm your health.
Where to start training
You should start jogging along a pre-planned route and with leisurely walks. To improve tone of cardio-vascular system It is enough to walk 15 minutes a day. Only after 4-6 walking workouts is it allowed for an unprepared person to start running, alternating it with a dynamic gait. The running route and the intensity of the run should be increased no earlier than 2 months after the start of training.
Start running from 15 minutes, then gradually work up to 50 minutes a day, then the health benefits of running will be tangible. The route of the runner and the pace of training also increase gradually. You choose the frequency of jogging for yourself, but for efficiency you need to run at least 3 times a week. What matters is not what time it is better to run, but what terrain is chosen for daily runs. Running on tracks that have descents and ascents is the most productive, as it happens exercise stress on all muscle groups, but it is suitable only for experienced athletes. The best place in order to run for beginners there will be dirt paths of the forest park zone.
If you have to run on asphalt, then choose high-quality running shoes with cushioning, because they don’t save on health. Choose shoes of your size and lace them properly to secure your heels. Choose the time for running according to your schedule. The main thing is that jogging is fun and does not bring inconvenience.
How to run correctly - running technique
A beginner runner needs to know about proper running technique. If the run happens at random, then sooner or later you will have to be treated for inflammation of the respiratory tract or joint injuries. If you have never run, you have underdeveloped calves that slow down your running process, as well as weak hips, abs, buttocks and lower back. In this scenario, you will run, sticking out your pelvis and arching your back. Stoop is also the enemy of novice runners - they are easily recognizable by their depressed chest, twisted shoulders.
The solution to the above problems during running is the correct pre-run warm-up, which includes breathing exercises, pull-ups, push-ups. To develop stability knee joint and hip mobility, do gymnastic stretches after running from Pilates movements or yoga poses that can be learned from videos on the Internet. Correct technique long distance running:
- inhale two steps, exhale two steps;
- the gaze is directed forward;
- furnaces are lowered and straightened;
- the press is tense;
- arms bent at the elbows 90 degrees;
- the foot lands without unnecessary movements strictly under the center of gravity of the body;
- the heel touches the ground in the last fraction of a second, then immediately comes off;
- should be repelled only with a toe;
- the impact on the surface of the earth is softened by a bent leg;
- while lowering the leg, relaxation is desirable;
- learn how to regulate the speed of running not by the frequency of the step, but by the inclination of the body.
Is it good to run in the morning
Those who are interested in how to run in the morning should know that running on an empty stomach is strictly prohibited. Although running in the morning is to earn good health for the whole day, such a load will bring benefits to those who go to bed early, that is, "larks". If you go to bed no earlier than 2 a.m., then jogging in the morning is unlikely to be enjoyable and will not bring benefits.
Start your morning run with a small snack that will not overload your stomach and give your body extra energy. Eat a couple of apples or one banana for breakfast right before your run - this light meal will provide you with the nutrients you need for your run. Runners, regardless of the time of day, should take a bottle of non-carbonated water with them to replenish the water reserves that are wasted during intense running.
On the expediency of evening jogging
How to run correctly in the evenings, “owls” are interested, that is, those who do not wake up early due to their biological rhythm. Evening runs will relieve the stress accumulated during the day, provide a strong and healthy sleep if you run an hour before dinner. Increase the frequency and time of evening runs gradually, depending on your physical condition. Use additional heart rate devices that notify you of overloads while running. They will help you get additional motivation and correctly calculate the duration of your runs.
Effective running for weight loss
People with overweight are interested in how to run in order to lose weight. Before you carry out long runs for weight loss, consult your doctor, because fitness has contraindications. Among them are varicose and peptic ulcers, coronary pathology and heart defects, vertebral deformities and diseases in the acute stage.
If medicine gives the go-ahead, then it does not matter when it is better to run to lose weight - in the morning or in the evening, in winter or summer. It is important that the training takes more than half an hour. It is at this time that the maximum burning of fat layers occurs. If it is too difficult for beginners to run intensively, then start training with brisk walking, then alternate with regular short runs. Over time, run for weight loss, bring up to 60 minutes.
Benefits of running for men and women
3-5 weeks after the start of jogging, capillaries begin to work normally in the runner's body, muscle work improves. Jogging begins to bring pleasure, as the body produces the hormone of happiness endorphin while jogging. Let's take a closer look at the benefits of running at any time of the day:
- Great way to train your muscles.
- The release of the body from harmful substances that come out with sweat.
- Hardening and increasing the body's resistance to colds.
- With proper running, the cardiovascular and immune systems are trained.
- Improves blood supply to internal organs.
- Jogging helps burn fat.
- Discipline and willpower are formed.
Before you start running, make sure you are properly prepared. In order not to give up jogging, clearly define your goals: increasing immunity, losing weight, a beautiful figure, etc. Start small so that a strong desire to run at the beginning of the path does not lead to subsequent injuries. The key to success is good running program and realistic goal.
- Breath. Make sure you breathe properly while running.
- Diversity. Choose the right places to run with beautiful views. In order not to get bored, take a player with you for a run and listen to your favorite music while running.
- Don't be afraid of difficulties. If you can't run outside, use the treadmill at the gym.
- The right equipment. Choose synthetic fabrics for running clothes, because natural cotton fabric absorbs moisture and can cause chafing during intense running.
- Avoid steep climbs. Remember that for a novice athlete, a cross-country running route is too traumatic. There is a risk of falling and the load on weak ankles, shins, knees, hips, and back increases while running.
- Don't skip your workout. An organism unprepared for running loads can fail in the most unexpected situation. The frequency of training and the level of training of the runner should not be a reason to skip the warm-up set of exercises.
Anton Smekhov
Reading time: 6 minutes
A A
Immediately after birth, a person does not have an innate ability for sports. He learns to swim and run as he grows up. But not all adults boast of such skills and abilities. If you are interested in how to quickly learn to run short and long distances, this is commendable.
If you want to succeed on the treadmill, be patient, try and train. Only people who are contraindicated in running due to injury or poor health cannot achieve the goal.
If in doubt about the benefits of running for the body, consult a doctor. After examining, he will allow you to run or offer to do other physical activities.
In the article I will tell you how to run correctly so as not to harm your health and give advice from professionals.
Action plan for beginners
I will pay a little attention to exercises with which you will increase your endurance and master the technique of fast running.
- If you are new to this matter, do not immediately try to load the body as much as possible. Start every workout with a run.
- An unprepared person can run 1-2 km. After covering this distance, increase your run by 10% next time. Before running, be sure to warm up the body with exercise.
- Run your workouts in right places. A forest belt or a park is suitable, but in no way gym. Professionals recommend running cross-country, abandoning paved paths.
- Equally important is the timing. People are individual. I do not recommend following generally accepted advice. If you go to bed late, do not get up early and do not mock the body. Run at a convenient time. Eat a few hours before your run.
- Save while running even breathing. Intense runs at the initial stage are unusual, so run slowly, keeping even and calm breathing. At first, I recommend running every other day so that the body recovers. Record results in a diary to track progress.
- Pay attention to the choice of shoes and clothes. For the summer season, a tandem of sneakers and tracksuit. In the cold season, use thermal underwear and a warm sports jacket. Buy from a specialist shop. Apart from sportswear, buy a water bottle backpack.
- In pursuit of the result, do not run with friends, as collective training distracts from the goal. If running alone is boring, get a player and train to the sound of music.
By adhering to these rules, over time you will see that jogging is an interesting activity that allows you to enjoy the beauty of landscapes and breathe. fresh air.
Professional Video Tips
Leg Power Exercises
If you want to achieve results, keep practicing. If you bet on short distances, swing your legs. Over long distances leading role plays endurance. First of all, I will consider exercises that help train the pushing power of the legs.
- Jump onto the bench with both feet. I advise you to perform the exercise quickly, trying not to linger on the ground or bench. Over time, complicate the exercise by jumping with a change of legs.
- Good results show jumping with extra weight. Slowly sit down and jump out sharply, pushing off as much as possible. Use dumbbells as weights.
- Running with shin overwhelm helps to increase the pushing power of the legs. In addition to the main goal, the exercise contributes to the development of running technique. During the exercise, make sure that the knees rise to the level of the chest.
- The last exercise is focused on the hands. Make sure that only your shoulders work during the run. It is better to train in front of a mirror, imitating shoulder movements during speed run. Do not clench your hands into a fist.
If you set a goal to master long-distance running, in addition to strong legs endurance is required. Beginners make the mistake of trying to develop at the beginning of a long distance top speed. As a result, everything ends with rapid fatigue and premature exit from the track.
Before starting long runs, practice walking. Never increase your stride length. During training, stick to the natural indicator.
The quality of running technique is determined by posture. If you do not stop slouching, the result is not destined to be achieved. Correct posture will help to overcome long distances without energy consumption.
- You can train endurance by running in terrain characterized by a slight rise. The duration of the run is 20 minutes.
- Alternate the first exercise with jogging on flat terrain. If you plan to train for an hour, allocate half an hour for each of the exercises.
Master the technique correct running everyone can. Don't forget about a positive mental attitude.
How to learn to run long distances
Long distance running is a popular athletics discipline. It is practiced by people who lead healthy lifestyle life and keep in shape.
The duration of long distances is 5-20 km. To overcome such a distance, it is necessary to perfectly master the technique of running, breathe correctly and be hardy.
7 tips for proper long-distance running
- Master the running technique, which includes the correct positioning of the legs and rational pushing off the ground. In the process of running, put the foot on the track with the front part, making support on the outside. Then the foot should gradually and smoothly roll onto the rest of the surface. If you lean on your heel, your running efficiency will decrease.
- During the push, keep the limb almost completely straightened, head level, directing the gaze forward. Keep your body upright with a slight forward lean.
- While running, hold the body correctly, move your arms vigorously and evenly. Don't bend your elbows too much. Taking your hands back, your elbows should rush into outer sides. As the arms move forward, turn the hand slightly inward. As you work your arms in this way, increase your cadence.
- Breathe properly. Ideally, the frequency of steps should be consistent with the rhythm of breathing, otherwise final stage do not keep breathing uniform. When running for a long time, marathon runners recommend breathing frequently to fill the lungs with oxygen. Give preference to abdominal breathing.
- Regardless of the situation, the pace of running must match the functionality and preparation. The appearance of signs of overwork is a signal to slow down, switch to vigorous walking or jogging. After normalization of the condition, add a little speed, monitoring the heart rate.
- To achieve the result, pay attention to the training of general and special endurance. Constant training, which involves alternating flat sections of the path with climbs, is ideal.
- Use exercises that train your shoulders, back and legs. Versatile training is the solution for people who want to achieve results in the field of long-distance running.
Correct video instructions
The key to the result is self-discipline, endurance and running technique. Possessing a good mental attitude and excellent sports training, easily reach the goal.
How to learn to run short distances
Love the intoxicating pleasure that sprinting provides, but don't boast of success in this area? Do you want to get better and faster? With the help of the following tips, you will take your abilities to the next level in no time.
- Warm up before your workout . Run a circle with a jog, and the second with a regular run. Don't sprint right away. I advise you to prepare for such a race.
- Stretch. During the exercise, stretch all the muscles. The whole body is actively involved in running, and only preparation helps the body work like clockwork.
- barefoot running. An exercise to help you get faster. At first, such a run will seem unusual, but it will allow you to understand how to run correctly.
- Take more steps . Beginners believe that a large distance between steps is the key to success. It's a delusion. If you calculate the distance correctly, you will become faster. This approach will protect against injury.
- Run with a slight forward lean . Even if the lean angle is within two degrees, you will demonstrate a great sprint. Never lean back. Before the finish, the beginners look back to see where the pursuer is. It is not right. The shift in the center of gravity reduces the speed.
- use your hands . If the arms are moved correctly, they will help to accelerate. The synchronized work of the arms and legs will help you soar above the treadmill like a feather.
- Don't slow down while sprinting . At the first sign of slowing down, focus and force yourself to keep pace. Too fast a start is often considered the cause of the slowdown. Starting the race slower, finish faster.
- Breathe properly while sprinting . Breathing should be in harmony with the width of the steps. When the first symptoms of fatigue appear, speed up your breathing. As a result, the muscles will receive more oxygen. Inhale through your nose and exhale through your mouth.
- Wear a stopwatch or watch . Measure how long it takes to overcome short distance. Recording the results, you can track progress.
Video Tips for Sprint Preparation
In conclusion, I will talk about nutrition and fluids, since the result depends on it.
Proper nutrition for running
Professional sprinters and marathon runners choose diet food. Be sure to have a healthy snack a few hours before your run.
Pay attention to foods that contain a lot of carbohydrates. These foods are key because the breakdown of carbohydrates is accompanied by the release of energy that gives strength to the runner. Potatoes, pasta, bread - the basis of the diet.
People who sprint require more calories than people who lead a less active lifestyle. Eat breakfast every morning, especially if you're running. Eat meat, chicken, cereals, and not just hot dogs with whites.
Drink constantly. When you run, your body sweats and burns calories. You won't be able to make it through even a short run without drinking plenty of water. If training takes place in the sun, double the amount of fluid you drink.
Jogging in the morning - benefits and harms
Let's talk about morning running, whose benefits for the body are doubtful for many. It is believed that a morning run for a newly awakened body is stressful and harmful. healthy body closely related to morning running.
Morning run contributes to the disappearance of insomnia, strengthens nervous system, improves mood. Nutritionists recommend that women run more often in the morning, as such training burns excess calories, promotes weight loss and makes the body supple.
Morning running helps to clear the lungs, as a person inhales a lot of air while jogging. Training is also useful for children, as it helps to correct posture.
Running in the morning is good. Some train in the evening, but this time of day is not suitable for everyone due to the lack of desire to play sports after a hard day. In the morning the air is cleaner and there are fewer people on the street. Even a short morning run improves the condition and helps to overcome depression.
Study morning jogging only willing people can. Tough first workout. If it ends successfully, further classes will become a useful and pleasant habit. morning run - regular class. If you master it, run in the morning for 30 minutes three times a week. In the future, double the duration of the workout.
The question "How to run fast?" asked by many newbies. This question for professional athletes and highly qualified coaches sounds about the same as the rhetorical “what to do?” and “what to do?”. Before answering this question, let's consider the very concept of "running fast".
Each athlete has his own concept of "fast". For an amateur who has been training for less than a year, 10 km in 40 minutes is unthinkable numbers. And for a professional, these 40 minutes are an easy cross. As for the sprint, 9.58 in a hundred meters is a world record, and for a student who needs it, 12.8 will be the ultimate dream.
Therefore, in this article we will not appeal to the stopwatch hands, but will consider general recommendations on how you can increase your own running speed over a particular distance.
All distances in athletics are divided into four types: sprint, middle distance, long distance. Ultramarathon, trail running, cross-country running are not official disciplines athletics, although they have direct relation to long distances.
How to learn to run fast sprint (60 m - 400 m)
To learn how to run fast sprint, you need to have good strength and jump training. Unlike running for medium and long distances, endurance is practically not needed for 100 m, only general physical training. However, in order to be able to run 400 m without slowing down, you need to train speed endurance.
Running speed depends on the frequency and length of the step. The frequency of steps develops most effectively in children under 12 years of age. Unfortunately, developing this skill in an adult is much more difficult. Technique in sprinting is different from running in middle distances. Here the knee rises higher, the step becomes longer, the hands work actively. In general, fast running is more energy-intensive.
It is very important for 100m sprinters to have a very strong muscles legs. Therefore, one of the main components of sprint training is strength exercises, barrier exercises, reinforced SBU complex. Many exercises in power unit made with extra weight. These include: short maximum accelerations with a “cart”, accelerations with braking (the coach slows down the athlete’s run with the help of a fitness tape), “spreading” and lunges with a light barbell. Sprinters spend a lot of time in the gym. Jump work develops in a sprinter explosive force which is urgently needed.
Accelerations are performed in different series of 50-300 m, after a rest of 4-5 minutes. Also, for the development of speed endurance, many coaches recommend running 150 m, performing 10-15 runs.
How to learn to run fast middle distances (from 800 m to 2000 m)
To improve your performance and run fast for medium and long distances, you need to know the basics of running - correct breathing, technique, warm-up, perform strength work for running. Running 800 and 1500 meters requires speed endurance. To do this, middleweights use such types of training as tempo running, intervals uphill. Having high-speed high-intensity workouts in the end result will help increase your speed.
Alternating the length and intensity of training segments improves cardiovascular endurance and allows you to work longer. Such a workout may include several small segments (from 2 to 8 minutes) with very high speed runs separated by short rest periods. High Intensity Workouts develop speed endurance, but it is extremely important to remember that their number in the total volume of your training process should not exceed 40%. Try to do at least 4-5 workouts per week, of which only 1-2 will be high-intensity, and spend the rest of the time working on running technique and slow crosses (50-60 minutes each).
How to learn to run fast long distances (3000m to marathon)
Many people are interested in how to run 3 km in less than 12 minutes. For these kinds of results, runners need to focus on training speed, oxygen efficiency, and aerobic strength.
The foundation for any stayer is volume: these are long crosses, at least an hour, which you need to run at least twice a week. Professional stayers run 100-150 km per week. For amateurs, this figure is much less - about 40-60 km. It is impossible to show a 3 km result faster than 11 minutes if you have a weekly volume of 30 km.There are many benefits to running uphill. It is better to use a gentle slope 300-500 m long and run 8-10 times in it so that the pace of each run is approximately the same, but not at the maximum. Rest between series - 3-4 minutes.
In addition to running training, you need to carry out OFP complex to strengthen the hips, feet, calf muscles. You will be useful.
Running technique
No matter what distance you plan to run fast, at the initial stage, one of the fundamental definitions for you should be running technique. It will significantly improve your performance in running speed. For a sprinter, technique is a guarantee of a high result, for an average athlete it is a means to increase your efficiency at a distance of up to 100%, for a stayer it is the economy of running.
1. At first, even 1 km is difficult for an unprepared person. Start with short runs at very low speed. At each subsequent workout, increase the distance covered by 500-800 m.
2. Always start and end your workout with light weight for 10-15 minutes at a heart rate of no higher than 145 bpm.
3. Do not perceive training as something unpleasant, obligatory, painful, because with this attitude you will have enough for 2 weeks, and then the fuse will pass.
4. Start exercising early. If you have to pass the FIZO, then start preparing no later than 4 months before the date of delivery. You should not count on a miracle that without preparation you will run 3000 m in 10 minutes. Miracles do not happen, and nothing will help an unprepared person.
5. Give up bad habits. At least for preparation time.
6. Proper nutrition just as important to an athlete as running theory. Do not exercise immediately after taking a large number food, do not starve after a grueling workout, it is important to close the carbohydrate window, drink restorative sports drinks.
7. Do not try to run long runs at a high heart rate (above 165). There will be no benefit from this, only overwork, injuries and excessive stress on the heart.
8. Train at least 3 times a week.
Plan for each workout
Absolutely every workout should consist of a warm-up, the main block and a hitch. Before starting the active part of the workout, you need to run a light jog for 10-15 minutes, then for 10 minutes do ORU (general developmental exercises), which everyone calls stretching. And only then proceed to the main block. A warm-up will warm up the muscles and ligaments, “start the engine”, and minimize the risk of injury. At the end of the main (intense) part of the workout, it is always necessary to do a hitch - 5-15 minutes of light jogging and static stretching: this will speed up the recovery process and relieve unnecessary muscle pain.
Every person who does not have health problems can quickly run any distance. Having received theoretical knowledge, proceed to classes. Don't try to jump over your head. Have patience and the realization that it is not possible to achieve results in 2-3 weeks, everything takes time.
