Most women start to run to lose weight or make your body more elastic, and it is absolutely the right decision – running burns about 100 calories for every 2 kilometers, strengthens bones and, contrary to popular belief about harm to knee joints, may reduce the risk of arthritis. In addition, the Danish researchers found that just 1.5-2 hours of Jogging per week at a slow or average pace, you can "add" about 6 years to life expectancy. In addition, the results of the surveys, it became clear that running allows you to cope with stress, effectively maintains the level of personal comfort and motivates to overcome difficulties.
Despite this rosy picture, a lot of people have a hard time with running, not to mention to find the strength to love him. Their body hurts, their lungs are "burning" and all the Jogging they spend time, cursing every step. Too often this happens because running has a reputation as an affordable and natural sport, and most people, deciding to start running, just out of the house without spending the time to learn how to run properly as they would if we were talking about tennis or figure skating. And it turns out that it is much more difficult than to lace up your sneakers and quickly (or not) to move the feet step by step.
So use a few tips from coaches and experts in running, which will help to learn how to run correctly to avoid injuries and turn a difficult exercise in pure pleasure.
The first secret: use your breath to find your pace
We all instinctively know how to run, but most of us are not inherited from the ancestors an innate sense of the exact speed at which our body can support. The correct speed depends on factors such as the distance you intend to overcome the extent of your training and even genetic abilities – and this skill takes time to hone.
New runners almost always start to run too fast, and then just as quickly run out of steam. The word "race" is inextricably linked in our minds with speed. Here to help is very simple and fairly well-known advice – stick to the speed with which you can easily keep the conversation going. If you start panting, slow down. If while running, you can loudly sing "vzveytes fires dark nights, add a little. The point is to finish each run wanting to run a little more next time or run a little faster – you feel that you still have something to achieve, and train readily.
Beginners should start with 3 runs per week lasting 20 minutes, which are recommended to alternate running and walking. The goal is every time to run more and walk less until you can run 20-30 minutes without stopping, maintaining a desired tempo by using the "check" conversation. This is a time consuming process, but even after a few weeks of such training, not to mention several months, you will become much healthier and fitter.
Of course, the constant speed may be an obstacle to harmony – today, any first-grader knows that interval training burned much more calories. But to avoid injury and rapid fatigue, take our advice – after you ran from 20 to 30 minutes 3 times a week for 4 weeks (ideally 3 months), add once a week new items: for example, four 20-second spurt in the speed (struggling), or three 30-second steep hill. Alternate periods of high intensity, at least two minutes of easy Jogging. Every week or two add 10 seconds to your intervals.
The second secret: don't run every day
True, training and repetition is the key to success. Every run makes you stronger your muscles, bones, joints and ligaments and the more you run, the stronger and healthier they will become. But too many – not too good. The trick is to find the "sweet spot" in which you run frequently enough to start the change, but give the body enough time to recover. There is a delicate balance, and you need to find a formula that will work in your case.
Again, for beginners, 3 runs per week is ideal. Will run less, it would be difficult to notice the progress more and the body won't have enough time to recover. If you're not trained for years or never, you can start with two runs a week, but add one or two walking or Cycling. If you are here for 3 months regularly go for 3 jogs a week can add a fourth that is probably ideal for most people, except, of course, professional athletes.
The third secret: focus on time
Of course, the way people measure your runs in kilometres or in minutes, it's a matter of personal preference. Some beginners may think that "I ran a 3 mile" sounds much more frightening than the "20 minute run", while a marathon runner will probably prefer the "I ran 20 kilometres" than to specify how much time he took. In any case, choosing the right distance or duration based on your goals and fitness level, is an important step to getting the most out of each workout, but try not to overdo it.
There is another reason why beginners should focus on time – it takes some of the pressure. If you have a bad day or brings health, you can slow down, reduce the load and still achieve the goal, to get their 15-20-30 minutes of running a day. This is more motivating than the need to run additional time to run the scheduled distance or, even worse, not finish the run and return home with a sense of defeat and guilt.
In addition, measuring your runs in minutes, it's easier to embed them in interval training (1 minute run hard, 2-3 minutes at a leisurely pace) – duration does not change, but the intensity and calorie consumption will increase.
If your goal is to run marathons, over time, you will certainly have to pay attention to the distance, but make sure you build up distance slowly and gradually. Start with the fact that measure in kilometers in just one run a week and add to the normal distance by kilometer or two, while the remaining two workouts should remain the same for a while. Works very well and one more rule is to increase total weekly mileage by no more than the number of days per week that you run (for example, 3 km in a week, if you're running 3 days). Try not to overdo it – and you will succeed!