Morning runs have a very positive effect on the body. They tone and charge with positive energy for the whole day. In addition, early physical activity helps increase oxygen metabolism, train the heart muscle and improve brain activity.
Running does not require financial investments and a lot of time. Therefore, today this kind of sport is very popular. Everyone can start running, but, as practice shows, most athletes quickly leave the race and quit this activity. This happens due to improper preparation and mistakes during training.
And how to start running so that this process brings not only benefit, but also pleasure? Let's consider this question in more detail.
Where to begin?
Prepare for your morning jogs in advance. Firstly, you need to choose a place for training and acquire a sports uniform. If any suit of a sports type can be suitable as clothing, then the choice of sneakers should be taken seriously.
High-quality shoes are the key to successful training and good health. Sneakers should match your weight and foot size. For overweight people, thick-soled shoes are preferred. It is advisable to choose options with orthopedic insoles. They will allow you to properly distribute the load and relieve you of pain after running.
The day before a beginner athlete starts running, it is recommended that you go to bed earlier. This will make it easier for you to get up in the morning. If the sound of the alarm does not make you wake up, you can use awakening exercises.
Without getting out of bed, lift one leg, and then the other. After that, begin to slowly pedal the imaginary bicycle. Already in the second ten movements you yourself will not notice how your eyes begin to open, and the body - to wake up. Moreover, after a month, the muscles of the legs and abdomen will significantly tighten.
Half an hour before going out, it is recommended to eat. If time permits, cook porridge, egg omelet or granola. For those who do not like to eat in the morning, fruits or nuts will be a good support for the body.
If breakfast does not fit your schedule at all, you should include high-carb foods in your dinner menu. They are stored in the body for a long time and will be able to provide you with the necessary energy for training.
A week before starting to run, give up fatty and spicy foods. High fiber foods should also be excluded. Drinking alcohol and caffeine should be minimized.
We create comfortable conditions for jogging.
In most cases, refusing early training is due to psychological problems. Someone notices the surprised looks of others, someone complexes because of extra pounds or is afraid at all that he will not get the desired result. In such cases, people give up and give up sports.
And how to start a novice athlete to run in order to feel confident and calm? To overcome psychological problems will help:
- Like-minded people. Fat people often complex due to their appearance. A running partner of a similar build will help overcome self-doubt. Invite your friends or neighbors to share your interests for a run. Practice shows that group exercises give much more results than exercises alone.
- Beautiful sportswear. A sports suit you like can be a good incentive for training. People in beautiful clothes feel much more confident.
- Music. Before you start running, make a playlist of your favorite tracks. Pleasant music will distract you from negative thoughts and set the right rhythm for the whole day.
- The goal. At the beginning of training, set a clear goal. It can be losing weight, improving health, or just training in willpower. Every day, note how much you have advanced. This will be a great motivation for training. If there is no specific goal, you will lose interest in the classes.
If once you already started to run in the mornings, but abandoned this business, subconsciously you will expect a similar outcome. This feeling must be completely eradicated. Believe in a positive result. Set yourself up for strict discipline and getting the desired effect.
Top Rules for Beginner Athletes
Self-confidence and perseverance help to achieve the desired result, but they can also hurt. In the first days of training, in no case should you expose your body to heavy loads. This can result in pain throughout the body and an aversion to sports.
To understand how to start running in the morning correctly, you should familiarize yourself with the recommendations of doctors and trainers. They say the following:
- You can not immediately run long distances. If a person has not previously been involved in sports, the distance of 4-5 km is too great for him. Yes, at the first training session you feel the strength and desire to overcome long distances, but you should not do this. For the first lesson, 1-2 km is enough.
- Within seven training days you can not go to a fast pace. Make sure that you can calmly talk while running. The appearance of shortness of breath is a signal to slow down.
- The frequency of heartbeat while running should not exceed permissible norms. If you feel that your heart is beating too often, slow down.
In the hot season, you need to be especially careful about heart rate. The maximum allowable heart rate is determined by subtracting your age from the number 220.
So, for a 30-year-old athlete, the load threshold is 190 beats per minute. However, this is an extreme indicator! It is better limited to 80-90% of the maximum value.
The training schedule is the most important part of your jogging preparation.
Recommendations on how to start running correctly (for beginners) indicate the need for a training schedule. At the same time, the first few weeks should take into account breaks for rest.
For beginners, three runs a week are sufficient. The distance for all three classes should not exceed 10 km. The graph may look something like this:
- 1 day - jogging 2 km;
- 2 day - day off;
- 3 day - a run of 2.5-3 km;
- 4 day - day off;
- 5 day - a distance of 3-4 km;
- 6 and 7 day - rest from classes.
Gradually, the load should increase. Kilometers of each next week can be increased by 10-15%. Even if you feel the strength in yourself for a greater amount of load, you absolutely can not do this. This will cause stress for the body!
If the athlete feels stable well for 2-3 weeks, you can increase the frequency of training. To understand how to properly start running in enhanced mode, focus on the following chart:
- day 1 - rest;
- day 2 - jogging 5 km;
- day 3 - jogging 5 km;
- day 4 - light run 7 km;
- day 5 - day off;
- day 6 - jogging 3 km;
- day 7 - jogging 8 km.
After overcoming the longest distance, you should definitely give the body time to relax. The next workout should begin with hiking.
Gradually, the load can be increased to longer distances. However, at these moments, you need to closely monitor your sensations and heartbeat. This will allow you not to exceed the norm of your body.
Start by walking
If you are wondering how to start running, pay attention to hiking. This will be a good start for sports.
The big mistake of novice athletes is that deciding to go jogging, they put on sneakers and run fast and far. As a result, rapid fatigue and pain throughout the body.
Professional trainers always say that running begins with walking. At the stage of preparation for training, you just need to walk a lot. Every morning, on your way to work or on your own business, try to go short distances.
Gradually, in the process of walking, you can switch to easy running. Its intensity should be such that you can talk calmly. After a week of active walking, you can start jogging.
Each training session needs to be started and ended with walking and breathing recovery.
Warming up - the first stage of each workout
Everyone who is interested in the question of how to begin to run correctly for a beginner should remember that without warming up you can not start active exercises.
Warming up the body facilitates training, allows you to withstand loads and prevents the occurrence of injuries. Warm up activates the work of all muscles, increases blood flow.
Light exercises trigger the work of the neuromuscular system. The brain sends impulses to the tissues, preparing them for training. Fat-burning enzymes begin to be actively produced in the body, which makes exercises more effective.
A smooth exit from the load allows all systems to return to their previous mode of operation. Sudden stops can have a detrimental effect on the heart and blood vessels. Finish the run gradually.
Increasing the effect of training by changing the type of load
Thinking about how to start running, all novice athletes present the route of their training. Most often these are parks or sports grounds. However, in order to diversify the loads, it is necessary to alternate not only the intensity of the run, but also the surface.
Each road has a different effect on the body. Changing the surface makes other muscle groups work, contributes to a change in load.
For example, in the first week you can run on an asphalt surface. The second - along dirt paths. If there are sand tracks near the house, do not go around by their side. Running on uneven surfaces is also welcome. For this, terrain with ravines and depressions is suitable.
The only contraindication to running is concrete. It does not have a cushioning effect, due to which all impacts of the foot will be strongly felt. After such runs, the legs will hurt a lot. Running on concrete can cause sprains and bruises.
Features of running for weight loss
If you are interested in the question of how to start running a man or woman for weight loss, then pay attention to the fact that such training has some features.
Two methods of running are used to burn calories:
- easy cross;
- interval running.
In the first case, uniform and calm running is practiced. This method is most relevant for beginners who are thinking about how to start running to lose weight.
In the first 30-40 minutes of an easy run, the body begins to burn glycogen accumulated in muscle tissues and the liver. After that, the main source of energy - body fat - is consumed.
If you overcome the distance of 1 km in 7-9 minutes, your body will spend about 200 kcal. Having run 3 km in 15-16 minutes, you will spend 450-500 kcal.
Interval running can only be practiced after 6 months of regular morning jogging. Its essence lies in the alternation of fast and slow pace. In this case, the last type of run is used for a short time. Fast rhythm is performed at the limit of the athlete's strength.
Such training is not easy, but the result from them is not long in coming. Please note that if you are thinking how to start running from scratch, you cannot use this method! It is dangerous to health!
Features winter running
The onset of the cold season is not a reason to refuse classes. Therefore, if you want to start playing sports, it is not at all necessary to wait for the summer. Get down to action. However, first read the recommendations on how to start running in the winter.
Pay attention to the following rules:
- Before going for a run, the body needs to be warmed up. At home, do the simplest workout, which will activate all muscle groups. Only after that go for a run.
- Winter frosty air is very oxygenated. For this reason, breathing can be difficult. Do not expose the body to heavy loads until breathing is improved.
- If the thermometer is below 20 degrees, you should cancel the workout. With strong gusts of wind, running is also not advisable.
- In winter, it is very important to breathe correctly while running. In order not to get sick, inhale the air exclusively with your nose. You can exhale through the mouth. If you feel that breathing is difficult, stop and rest.
Before you start running in winter, study the weather forecast for the coming week. This will allow you to make a training schedule and plan the necessary rest according to weather conditions.
For jogging in the winter, you need to purchase the appropriate shoes and clothes. The training area should be regularly cleared of snow and have a minimum amount of ice.
If financial opportunities allow, in winter you can practice running on special treadmills at home or in sports halls.
Contraindications
Any physical activity has contraindications. Morning running is no exception. Therefore, before you think about how to start jogging in the morning, consult a doctor.
The reason for limiting physical activity in the form of running can be:
- high blood pressure;
- some types of chronic diseases;
- too much weight (more than 15 kg from the norm);
- age from 45 years;
- the presence of colds and viral infections.
The presence of one of these factors is the reason for strict control of well-being during training. It is better if jogging will be accompanied by a specialist.
Never run in the morning if you have the following problems:
- Congenital heart defect;
- complex stages of diabetes;
- rehabilitation after a heart attack and stroke;
- the presence of intervertebral hernia;
- serious vision problems.
In the presence of serious diseases, the possibility of training is discussed with the doctor. Remember, only a specialist can clearly say whether you can run in the morning.
Finally
It is never too late to go in for sports, the main thing is to do it correctly and load the body gradually. If you decide to go jogging in the morning, prepare your body in the following areas:
- diet and sleep adjustment;
- increase in the number of walks;
- warming up before starting a workout;
- gradual increase in load with alternating surface type.
For the basis of training, take the rule of 10%. If you ran 10 km in the first week, then the distance in the second week can be 11 km. If the training time was 60 minutes, then next week you can increase your runs by 6 minutes. No more, no less!
This approach will help you play sports without feeling tired or hurt. Calm and measured morning exercises bring much more benefit and pleasure than increased physical activity. In the first option, you will not have the desire to quit exercises, because they will not charge you with positive and energy all day.