Running for beginners: program, schedule, diagram

Our life is a constant movement. We are all in a hurry somewhere, running, trying to catch everything. In this pursuit of a career and money, sometimes there is simply no time or desire to take care of one's own health. And it starts after 30: it hurts, it hurts, pressure rises, excess weight bothers. But there is another scenario: the body can remain young for a long time, and the body can be strong and hardy. And running is an excellent assistant in this.

8 reasons to start classes today

• Running for beginners is available at any time of the year. However, it does not require special sports equipment.
• As a result of exercise, endorphins, better known as “hormones of happiness,” are produced.
• Jogging helps burn unnecessary calories, improve health.
• Such exercises temper the will, help to set goals and solve problems.
• Class time is a good opportunity to stay alone with yourself, to improve yourself.
• Running has a positive effect on sex life.
• During sports exercises you do not need to be in a stuffy room. Instead, you can enjoy the fresh air and the beauties of nature.
• It has long been proven that a properly selected running program for beginners can not only help you cope better with stressful situations, but even extend your life.

Effect on the body

Running has the most positive effect: healthy blood is being formed, the pituitary gland is actively working, cells are better supplied with oxygen and nutrients. Fluid in the body (blood, lymph) is actively circulating. Due to the synthesis of new cells, the body is renewed, carbon dioxide is produced, which is necessary for biochemical processes, proper breathing is established, and working capacity is increased.

Rules for Beginners

To achieve a better result (and also not to harm yourself) it is worth adhering to certain provisions.

1. The right run for beginners requires you to do a warm-up first, for example, alternating between fast walking and slow walking.
2. You can increase speed only if 15 minutes of sports activity are given without much effort.
3. During classes, try to keep the body straight, arms should be slightly bent and relaxed.
4. You need to breathe through the nose, as this helps to control running.
5. For sports, in principle, a normal heart, healthy lungs and joints are required. If you feel worse after training, be sure to see a doctor. Do not deal with viral diseases (flu, acute respiratory infections, sore throats, etc.).
6. For jogging, choose stadiums, park paths, avoid climbs and slopes.
7. The most important rule is to discard anxieties and insecurity, think about classes in a positive way.

First Time Running Program

The first days will be adaptive. Beginners, as a rule, are not physically prepared for a long, and especially speed pace. So when you feel that you are no longer suffocating, you can independently increase the time of classes and exclude walking. And for those who are interested in running for beginners, the recommendations are to do 3-4 times a week and be sure to take breaks in one day.

Start running - start losing weight

Such sports activities directly affect the appearance. Spring, summer or autumn is the best time to start running, that is, start losing weight. For those who want to lose weight, it is best to choose the evening time, when fats are burned well. In the classroom, you should use interval running (fast - slow). To enhance the effect, you need to try to switch to a healthy diet. If possible, refuse sweet and starchy foods, drink a minimum of alcohol, and include more vegetables and fruits in the menu. With the right approach, running for beginners to lose weight will help get rid of extra pounds and be in great shape.

Choose a time for classes

This issue is still controversial. Someone cannot get up early, so he prefers evening time, and running in the mornings helps others to cheer up .

For beginners, there are several recommendations.

First, you need to navigate in time. The best period for jogging is 6-7 in the morning. The next peak occurs at 11-12 hours of the day. In the evening, the period from 4 to 6 is considered a suitable time.

Secondly, listen to the body. Better yet, adjust to your daily routine. “Owls” prefer late runs due to the fact that in the morning their body has not yet woken up, and “larks” simply can not do in the evening, since there is no more strength for this.

How not to quit what you started

The decision was made, the program was studied, a running scheme for beginners was drawn up, a sports uniform was purchased. The morning (evening) of the first day of a new life comes, but ... I don’t feel like leaving home (I haven’t woken up yet, I’m tired at work, I feel something bad, I have no time now). This suggests that you have not sufficiently motivated yourself. Set an achievable goal and specific goals. Why do you run? What result do you want to achieve? And put up with the fact that the first time you have to fight with your own "I", force the will to leave the house. But it happens that several workouts go according to plan, and then it’s harder to get yourself to continue running. For beginners, this is natural, the body is not used to such loads. So help yourself. Find a company of like-minded people to run together, chat on online forums and share your little achievements. During class, enjoy your favorite music, and then praise yourself. Start keeping a sports diary, write down all your impressions and conclusions. After the first three to four weeks, the body adapts to the loads and a feeling of euphoria appears during and after running. It will definitely be, believe in yourself.

We make a run schedule for beginners

Those who decided to seriously take care of their health or figure will be helped by drawing up their own schedule, in which weekly results will be displayed. It may look something like this.

And further by analogy. But if it is already decided to track the results, then this should be done systematically.

Harm or benefit?

There are many articles on the Internet claiming that running is bad for your health. Is it so? Let's figure it out.

• Running exercises adversely affect the knees and joints. This is only partly true. Yes, with such exercises, the joints are subjected to a heavy load. But there is no concrete evidence to talk about the destructive effect of running. On the contrary, as the studies show, athletes are less likely to have joint diseases. Note: running for beginners requires high-quality sports shoes and the right technique. This will protect the joints from damage.

• Morning running is harmful, as it puts the body into a state of stress. For some, this may be so. This applies to people who go to bed late, suffer from early rises and work better in the afternoon. For most of them, the indispensable attributes of the morning are coffee and a cigarette. Apparently, in their opinion, this harms less running. But no one forbids practicing in the evenings and generally adapting to the peculiarities of your body.
• Running causes back pain. Unpleasant sensations appear with an incorrect position of the case, with excessive loads. Even improper handwork or bending of the knees can result in torn ligaments and sagging muscles. If you don’t feel comfortable during classes, but there are no contraindications for a doctor, then you can spend several lessons under the guidance of a professional instructor.
• Running adversely affects the shape of the female breast. For many women, this is a stop signal. No one wants to have stretch marks and watch sagging skin. The problem is solved by the use of sportswear that securely fixes the chest, but does not create a feeling of tightness.
• 
  There is a risk of bruising and sprains while jogging. Injuries can lie in wait anywhere: on the steps of the stadium, in flights of stairs, on slippery ice. This is a matter of caution, and sometimes of chance. A well-designed route will help to avoid such incidents during jogging. Better choose places that are suitable for training.

No matter what they say about running, it’s a sport, and, as you know, it has the most positive effect on our health, mood and lifestyle. And this is certainly a great alternative to lying on the couch, eating fast food and a sedentary lifestyle. Of course, everyone decides for himself. But one thing is certain for sure - when choosing a sport, we choose life.