Keep your body in good shape and at the same time have a lot of fun – not everyone can afford this. And the reason for everything – it is a reluctance and a deep dislike for running. What could be better: listening to music while running, the body gets toned and toned with each lap, enjoy the morning nature? How to change your attitude to running, not to force yourself to run at least one lap, but to wake up in the morning with incredible excitement and run… run… run. It is necessary to follow the advice: how to run correctly.
World coaches share tips on how to run properly: John-Eric Kawamoto, trainer at JK Conditioning, and Jason Fitzgerald, who founded Strength Running.
- Be realistic about yourself and your abilities
How can you not be disappointed if you need to go for a run, but you want to sleep. And two circles seemed so endless that by the end you fall from fatigue, what can we say about work after such a run. Don't forget that experience comes with time. Let your body get used to the load. Be realistic about yourself, don't set the bar too high. You go more quietly, you will continue, folk wisdom says.
- Get comfortable while running
Old sneakers, uncomfortable tracksuit can for a long time discourage the desire not only to run, but even to go outside. How to change: Treat yourself to new running shoes, a new suit that is comfortable and pleasant.
- For beginners, it is better to start with a walk
You should not run 3 km immediately after going outside. It will be enough to walk first, quickly walk. Trainers are advised to start with brisk walking and alternate with jogging. Trainer Kawamoto suggests this schedule: 1 minute walk and 1 minute run, repeat 10-15 times. To get into the rhythm, it will be enough to train like this twice a week and the body will get used to it, and immediately an understanding will come of how to run correctly.
- For those who play sports, you can start with an active run
Sports activities such as swimming, gym, football, basketball, skiing or snowboarding have already prepared your body for stress, so you can start running right away. On the advice of John-Eric Kawamoto, it is worth starting a run with several slow runs for 20-30 minutes.
- Never overexert yourself
Through trial and error, check yourself, your preparation and your rhythm. Fitzgerald recommends adhering to these principles when running at a slow pace: the normal functioning of the body (no shortness of breath, pulse jump), breathing is even, one might say, running should be comfortable and enjoyable. Test yourself: try to start a conversation with a nearby running person. If it works out, then everything is fine. If it's too hard to talk, then slow down.
- Say NO to stretching before running
Coaches are warned about the possibility of injury due to heavy stretching before running. Plus, the running result worsens.
- Shows a little warm-up before running
If stretching doesn't work for your run, then a three-minute warm-up will do the trick. The heart rate will increase, the joints will prepare for the load. And it will be easier for the body to adapt to running.
- Divide your forces for half a year
Coaches are strongly advised to prepare for a semi-annual run twice a week. Two or three times a week will be the best mode to tone up. After 5-6 months, it will be possible to add one day for jogging.
- Don't plan to run two days in a row, take breaks to rest
After a run, the body needs a few days to recover. Ligaments can ache and hurt, especially at first. After a few days of rest and relaxation, a new run will seem easy.
- Motivate yourself
Increase your run every two weeks to get used to the long distances. Fitzgerald advises on one day in two weeks to add 1.6 km for the run.
- Plus strength training
To avoid further injury and to increase muscle tone, trainers are advised to gradually add strength exercises. Jason Fitzgerald gives an example of how to introduce such exercises: start with 10 minutes of intense leg and core (torso) training, then increase the time by 2 minutes every week.
- Alternating between walking and a quick run will improve performance
After a few weeks, after the start of the run, you can add accelerations to the run. Start your run with a walk, and gradually move to an average pace of running, building up and accelerating your run. When you realize that your strength is at the limit, gradually reduce the speed and move on to walking, let the body rest. There should be four such visits in one training session. After 3 weeks of speed runs, add two more such speed and rest laps.
- Build your own scheme on how to run correctly
Watch yourself, if your body has mastered the acceleration, then you can move on to a clearer scheme. What speed characteristics can be adjusted, but for this you need to get a stopwatch: master acceleration in the term of 30 seconds, between which follows a two-minute calm run or even brisk walking.
- Don't stress over trifles
It all depends on perseverance and experience. By the end of the month of training, it will immediately become noticeable that breathing has improved while running, the heart is not beating so much and there is no need to often switch to walking. Everything comes gradually, and the experience of fast running without respite will come by itself.
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