How to learn to run: a beginner's guide

Do ever start running in in the morning and leave every time? We know why! Because you can't run. Yes, yes, you also need to learn this in order to get a result. Whatever your goal — whether it's a marathon, wellness or beautiful athletic legs — it is important to choose the right shoes and running pace.

The editors of estet-portal.com tell you how to learn to run in order to have fun and achieve the desired results.

• Why it's important to define the goal of running training
• How to Learn to Run: Pace Choice Tests
• How music helps keep the pace
• How to choose the right running shoes
• Rough Monthly Training Plan for Beginners
• Results: learning how to run is easy

Why is it important to define the goal of running training

If you are a beginner, it is important to determine why you learn to run correctly. This is necessary because the speed and running technique depends on your goal.

Those who plan to run a half marathon need to focus on endurance and proper pace. Athletes say that seconds gained at the start can be worth losing minutes at the end.

People who want to strengthen their leg muscles should pay more attention to technique and interval training.

Read also: Psychology of weight loss: how to set the mood for weight loss

How to learn to run: pace selection tests

Coaches have developed three basic ways for beginners to determine their own pace. You can choose any.

Speech test

Determine a comfortable speed using the flow of speech. In this case, you need to take into account the heart rate and running speed. Speech test standards depend on running method:

• Jogging. You can comfortably carry on a conversation at a speed of 1.8m/sec. The pulse may increase up to  65-70% of maximum heart rate. The formula for calculating the maximum heart rate (MP): 220 — Your age. For example: 220 — 30 years = 190. For a thirty-year-old person, the maximum heart rate will be 190 beats per minute. So, after jogging and  talking, the pulse should be 133 bpm.

• Training run. You can speak in full sentences. Pulse — 75-85% from MP. Speed — 2.3 m/s for beginners.

• Sprint. Only single words are possible. Pulse — 88-92% from MP. Speed — 3.5 m/s.

• Marathon. It's impossible to talk. Pulse — 92-100% from MP. Speed — from 4.5 m/s.

If you find it difficult to talk or if your heart rate is higher than normal, then you need to slow down.

Breath test

A comfortable pace is one where you can take a deep breath 3-4 steps. Next 3-4 steps — exhalation. Usually exhalation occurs voluntarily. Doesn't work — slow down your running speed.

Read also: Proper breathing and its effect on health: 10 facts

Pulse test

First, check your resting heart rate. You can do it manually, but more reliable — heart rate monitor. Then, depending on speed use the readings from the speech test. It is not necessary to take into account the conversation.

How music helps keep the pace

Scientists from Cologne have proven that music helps runners move more rhythmically. For jogging, music with a rhythm of 110 to 130 beats per second is suitable. For a faster tempo, the optimal rhythm — 160 beats/sec

Besides, music will add positive emotions. It has been proven that a positive attitude favorably affects the achievement of results, regardless of the field of activity.

How to choose the right running shoes

You may think that    sneakers is great to run. In fact, negative consequences may appear later. For running, it is necessary to have special sneakers with turned up toes. For comfort during training, use special shock-absorbing insoles.

Shoes should be slightly larger than the foot. Ideally, when the sneakers on the insole are larger by the length of the big toe nail. This is necessary in order not to squeeze the blood circulation in the feet. Even if you have slight swelling, it will not stop you from exercising.

It is also important to lace up your shoes tightly so that the heel doesn dangle in there  This will ensure safety while running. Otherwise, you can twist your leg, stretch your muscles and in the worst case — tear ankle tendons.

Approximate training plan for a month for beginners

In order to get into rhythm and gradually improve results, you need to stick to a rough training plan. This plan is for healthy people. If you have any health problems, then you should consult your doctor about the amount of exercise.

First week

Mon: Jogging for 10 minutes. 3 sets, walking breaks for 5 minutes.   

Wed: Jogging 15 minutes. 2 sets with walk breaks 5 minutes.   

Jogging for 10 minutes. 3 sets with breaks for walking 5 minutes 1 sprint run at a comfortable distance. Second week

Jogging — 5 minutes, Intense running — 15 minutes.  — 3 minutes. Jogging 5 minutes.

Jogging — 10 minutes. Fast run — 10 minutes.  — 10 minutes. Jogging — 5 minutes.

3 sets of 12 minutes jogging. 3 sets of 12 minutes at intense pace. Between sets — 5 minute walk. Third week

One set for 25 minutes jogging. After running 10-15 minutes of stretching.

Jogging — 10 minutes. Intensive — 10 minutes.  — 3 minutes. Jogging — 5 minutes.

6 sets of 15 minutes jogging. Once at an accelerated pace for 15 minutes. Walk 5 minutes between sets. Fourth week

Jogging — 35 minutes, after — stretching 15 minutes.

Jogging — 10 minutes. Intensive — 20 minutes.  — 3 minutes. Stretching — 10 minutes. Sat: Jogging — 3 sets of 10 minutes. Intensive — 2 sets of 10 minutes. Walk 5 minutes between sets.

To this plan, it is recommended to do stretching exercises every Thursday. The duration of the exercises can be determined independently, but not less than 15 minutes. Results: learning how to run is easy

Following all the recommendations, it will not be difficult for you to instill love and the habit of running. Main — clearly set a goal for why you start running, choose the right shoes and find your pace. And of course, you can achieve the result and the set goal if you train regularly and gradually increase the load.

Food for athletes: high protein foods

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