Running is a simple and effective way to spend calories. With his help
easy to create a calorie deficit, which is the main condition
losing weight
But there is one problem – beginners do not know where and how to start.
run correctly. If you are ready, but still in doubt, read
coach advice.
Contents
Who can run and who can not?
It’s simple. Excess fat mass (BMI above 35) puts
ban on running, as the weight of the body will negatively affect the knee
joints and menisci in particular, which will lead to discomfort, and with
time and injury.
In this case, instead of running you need to walk. It is less effective with
point of view of waste of calories, and therefore will have to pay training
more time. Details about walking for weight loss, we wrote
earlier.
Everyone else is allowed to run. However knee injuries, pain
or discomfort should not be ignored, and better
consult with a competent physiotherapist.
How to prepare for the first run
Depending on the time of year you need the appropriate
sports uniform. Now global sports brands produce
special compression suits, T-shirts, T-shirts and pants.
Polyester, nylon or microfiber-based blend allows the skin
breathe, and helps maintain a stable body temperature. With
running in them you will not be cold and not hot.
Such clothing is not a prerequisite, but buying a good
fitness, you get a new charge of motivation. Good
look and feel comfortable when running is extremely important.
Shoes are a key part of running preparations. From a good treadmill
Shoe depends on your health, namely the ankle. Not
We recommend looking towards global brands such as Nike,
Reebok or Puma. Prices are clearly too high, and trust has long been undermined with
the release of unsuccessful series of running sneakers.
Any professional non-contractual runner
commitments, will advise you to choose to run: Asics, Mizuno,
Brooks, Saucony, New Balance. The first brand is popular
due to its affordable price and good quality.
Separately, we note the importance of pronation of the foot. Manufacturers conditionally
produce several types of sneakers, which are reduced to three types
pronation:
– hyperpronation (flat-footedness) – hypopronation (high arch
feet) – neutral (normal)
Not забудьте при выборе беговой обуви учесть свои особенности.
Choose your running shoes for this criterion, and you will be
comfortable
The right place to run
It’s ideal to start running in a stadium with a soft running finish,
depreciation of which does not injure the knees and ankle. However you
and land with asphalt. If you are well prepared and bought
correct shoes, it eliminates all the negative effects of solid
surface.
The treadmill in the form of a simulator is undesirable because of poor
biomechanics. Using a simulator simulator, you really aren’t
run – the supporting leg ceases to perform its usual role, and
the flight phase varies in speed and duration. Running on simulators
in terms of biomechanics – jumping on the spot. Whenever possible
run on the street. It is more useful, cheaper and more interesting.
Running speed and running time
Begin to run at a pace that allows you to perform
the longest runs without getting tired. Goal put either in
kilometers, or for the duration. Newbies can try running on
1.5-2 km, or 15-20 minutes each. Start better with two runs in
a week, over time adding 1-2 more training sessions.
The distance is traced with the help of special running applications.
for Android or iOS. One of the best can be considered RunTastic PRO.
But its analogs will suit you. Withложения считают время, скорость,
pace, load and calories burned.
Intensity of running
Running fast or slow is not as important as is commonly believed.
Your goal is to accustom yourself to regular jogging, and the format of running,
speed and duration are minor issues. Give it away
focus on paramount factors.
Running for weight loss will be effective only under one condition –
systematic repetition. The intensity of the performance does not affect
скорость losing weight Recall any strength exercise, whether
squats or thrusts, you can perform them as
fast and slow, but the effectiveness of this is not
will change. The main thing is to perform them systematically.
So do not pay attention to all sorts of article headlines,
promising super fat burning in an innovative way. Everything
these are conventions. Intensity and other running characteristics are not
should distract the novice. It is more important for him to discipline himself,
and get used to regular workouts.
How to breathe when running
Try to breathe naturally. So that breathing does not cause
the discomfort. Running trainers recommend beginners to use for
inhaling the nose, and for exhaling the mouth. With этом нужно делать спокойный полный
inhale / exhale However, all people are different, and to some small jerky
breaths simplify movement. However, remember the more often you do
inhale / exhale, the greater the pressure on spleen and liver what can
cause stitching in the side.
Why do you need to run in the morning?
On the Internet, spread the information that you need to run
in the morning, because during the night, because you have not eaten, your muscles do not
received fuel (glycogen), so that in the morning they immediately
start splitting fat, instead of blood sugar and other
resources. That is, in the morning fat burning will be more pronounced.
However, the meticulous scientists have already tested glycogen levels after
rest and long sleep. As it turned out, even 15 hours after
food in the liver is still about half accumulated
glycogen, which is more than enough for 30km jogging. And this
it means that the body will still spend glycogen. Day fasting
also do not reduce its level to critical values. So if
you ate at 18:00, and at 6:00 in the morning you went to run and think that
you do not have glycogen (muscle fuel), then you are mistaken.
Running in the morning, or at night – does not matter for the speed of loss
fat However, there is a psychological nuance. Running in the morning disciplines and
sets a good tone for your day thanks to the production of endorphins under
the end of the run. This is a physiological response to relieve stress.
from running. Also, running at night is dangerous due to poor lighting,
Yes, and psychologically difficult to set yourself up for a run after
hard working day.
Jogging and drinking after jogging
Not рекомендую есть за 2 часа до бега. Immediately after give yourself 30
minutes before eating. As for drinking, it will suit you
ordinary filtered water. Drink while running
sips. After jogging there are no significant limitations. Not нужно
force yourself to drink. Focus on your feelings, if there is
thirst – drink. You can use liquid L-carnitine and caffeine in
tablets (from a pharmacy or from a sports nutrition store) for
stimulation, increase stamina and overall tone.
Getting started?
There are many rules and recommendations, but many of them have a desire to
may disappear altogether. As practice shows, the best that you
can do – just start running. Notважно, в какой одежде, в
what shoes, with what pace and duration. Not ждите следующего
Monday. Just go for a run tomorrow. Set the alarm
early and run a couple of kilometers before the worker starts
of the day
The pleasure of running will be of interest, and you will gradually be able to
approach preparation for the right run, as we said
above.
