Running is an effective tool for physical development and health promotion. It activates the respiratory and cardiovascular systems, helps stimulate all physiological processes in the body. Those people who have been jogging for a long time have good health, they have high working capacity, and even at a respectable age, they maintain vitality, vitality, and are less likely to get sick.
In addition to independent races at various distances, jogging in the fresh air earned special popularity. Classes with recreational purposes differ from sports in the technique of execution and the amount of physical activity. During the jogging run, an even, easy pace is set, a little faster than walking.
The necessary speed and length of the distance are determined during training, taking into account the consultations of the trainer and doctor. Starting regular classes, you should adhere to the principle of a smooth transition from easy to complex. At first, the load should be increased by increasing the distance without increasing the speed. Then, after a few months, the standards are allowed to increase, and daily jogging for several kilometers at the selected pace is allowed. Positive changes in the body occur after long and regular classes.
To start training, you need to prepare the body by walking. When the body gets used to the load and gets stronger, you should proceed to the alternation of slow running and walking. For example, 100 meters of running, 500 meters of walking.
The preparatory period of the body for running in people varies, and in no case can you independently increase the pace of classes. Having started jogging, at first it is necessary to do workouts on flat terrain, maintaining a pace of 140 steps per minute. For starters, it is recommended to run for an ode - two minutes no more than four times a week.
Before jogging, you need to perform morning exercises and walk for 5-10 minutes. Walking should also end the workout. If you feel well after several sessions, you can increase the running time to 5-6 minutes for men and 4-5 for women.
If jogging causes severe fatigue, weakness, tightness in the chest, discomfort in the side, you need to slow down or even switch to walking. Overcrowding, lethargy, unwillingness to engage indicate that the body is overloaded. In this case, it is worth reducing the weekly number of classes, reducing the distance you run, or temporarily replacing the run with regular walks. If no improvement has occurred, consult a doctor.
Those people who feel good and for whom the benefits of jogging are obvious should gradually increase their speed and add 2-3 minutes to the duration each month. As a result, after 3 months, the continuous running time should be 10 and 15 minutes for women and men, respectively. Some train for half an hour, but this applies to young, healthy people. It is enough to perform daily physical exercises, walks and jogging - the benefits and healing effect of all these activities will not take long.
You can jog at any time, but it is better in the afternoon. Increased loads should be postponed to the weekend or the end of the working day in order to have the best opportunity for rest and recovery.
During classes you need to breathe deeply rhythmically. Typically, runners with experience take a deep breath in three steps, and exhale in the next three steps.
If you are jogging over rough terrain, you must adhere to the following rules. On the sand go to a small step, uphill should tilt the hull forward, from the mountain you need to put your foot on the heel and slightly tilt the hull back. In the forest, special care is required so as not to damage the legs and eyes of the branches and branches of trees.