Running is the best way to get healthy, but did you know... how to run correctly? Do not neglect special literature that tells you about the correct running technique, dose the loads correctly, be well equipped, choose the right time and place for training, and draw up a training program. Otherwise, instead of the intended benefit, you may harm your own body.
Let's start running
In fact, you need to start not with running, but with walking along a route thought out in advance. The first such walks should last no more than fifteen minutes. This will prepare your muscles and heart for a gradual increase in loads. After a few days, you can start running, and in the beginning, do not forget to alternate running with walking.
Only after two months can you jog longer and more intensely: by this time they can last for three-quarters of an hour. The distance itself also gradually increases, and the running pace also increases. Jogging should be done three times a week.
Make sure that the route you run on consists of downhills, uphills and flat sections so that all muscle groups are worked during the workout. Do not run on asphalt, choose dirt paths in a park or square. If you still haven’t found anything suitable other than asphalt, buy high-quality sneakers with shock absorbers, and don’t skimp on your feet.
Best time to run
It is useful to run at any time of the day: morning, lunch, evening. The main thing is that this activity brings you pleasure. Choose the time that is most convenient for you.
If you decide to jog in the morning, know that you cannot run on an empty stomach. Get up earlier, immediately drink a glass of warm water, have breakfast, take the same amount of liquid while eating, and after half an hour you can go out for a distance. Water will help the cardiovascular system and thin the blood.
Warm up for fifteen minutes. This will prepare the muscles for the work ahead. Choose a variety of exercises.
After running, at home, drink a glass of still mineral water or natural juice and take a contrast shower.
If the choice is made in favor of evening training, provide time for them from 16 to 20 hours - this period is optimal for physical activity. Evening jogging is useful for relieving daytime stress and for a good night's sleep.
You should run in the evening for no more than 30 minutes, preferably jogging, not fast. Before training, do not eat heavily, you can drink a glass of kefir, eat a banana or an apple. Only an hour after finishing your workout will you be able to have dinner. However, you can eat right after work, and go out for a distance about forty minutes later.
How to run correctly, video:
