How to go on the run correctly. How to run correctly? Running from scratch

Running is one of the most accessible and useful sports among many others, which makes it possible to improve your physical condition and health anywhere at any time.

To start running, a beginner needs practically nothing, no special equipment, no space. The most important thing is a person’s desire.

However, for many, due to the difficulty of motivating themselves and the visibility of results in the near future, it is quite difficult to force themselves to run.

There is a lot of different information around about where a beginner should start running. The main thing is not to get confused in this diversity and... get started.

In such cases, in addition to the mood, it is important to have a clear action plan, which we will try to outline in the article for the convenience of carrying them out step by step.

Set a real goal and intermediate goals

Before you start running, you need to define goals to strive for and achieve. It is the goals that determine a person’s motivation at the initial stage of playing sports.

Decide on your goals, mark them for yourself in the most visible place so that you can always see them and try to follow them.

Goal options you can choose to start running regularly	Target
To achieve a specific main goal:	improve physical fitness, body beauty
	lose weight
	strengthen the immune system
	achieving a certain sports result
	improve your health and do morning exercises
	for health, if it often fails you (if it bothers your heart, legs, blood vessels, muscles)
	training your own endurance

In order to achieve the chosen goal and not harm the body, you need to know which running is considered correct, since there are several techniques and types of running.

It is better if the main goal is divided into intermediate, smaller, but no less important goals. It is following these important points that will ultimately lead to the desired result. Going from one small victory to another, the main goal is gradually achieved.

Choose the motivation that influences you

Motivation is our engine towards a goal, filling us with strength and confidence, forcing us to go further. Proper motivation helps you cope with any stress. Motivation can be positive and negative.

Where should a beginner start running - find your motivation. Positive motivation is:

lose weight;
establish the body's metabolic processes;
develop physical stability;
increase the hormone of happiness;
improve blood circulation;
accustom yourself to a routine.

Negative - lies in fear and the desire to avoid trouble. Negative goals may include, for example, the following desires:

fear of gaining excess weight;
fear of having heart problems;
fear of looking bad.

Train yourself to walk a lot

It is important to know, Where should a beginner start running - definitely with walking.

The first week is a brisk walk of about 30 minutes. When walking, your back should be straight and your stomach should be pulled in.
Second week - 5-minute warm-up, then light jogging.
Another method is to break your workout into periods- running 4 minutes and walking 2 minutes.

A month of such training is enough to smoothly transition to running for up to 30 minutes.

What clothes do you need for running?

Where should a beginner start when choosing clothes for running - with the selection of shoes.

note, incorrectly chosen sneakers will make training not useful, but harmful to the body.

The first rule of shoes is comfort. It is better if it is loose, one size larger. You cannot run in damp shoes or sneakers or walking shoes, only special running ones. When buying, you need to try it on, jump and move around in it.

When purchasing shoes you must:

1.Know what surface you will be running on(dirt, highway, track).

soil - the sole is dense and non-soft, equipped with a dense mesh;
highway, track - thick sole with powerful shock absorption, with regular lacing and mesh on the upper part to prevent your feet from sweating.

2. Pay attention to depreciation. It reduces the load and is installed on the toe and heel of the sole. Shock absorption is achieved using springs, gel and gas.

3. In order for the sneakers to be lace-up, have an instep support and the insoles must be removed.

4. For activities in winter, the material is water-repellent, and in summer it is breathable. The upper and front of the shoe are soft and flexible.

5. So that the weight of one pair is no more than 400 grams.

Clothing in summer - T-shirt or T-shirt, sweatpants or shorts, socks and a sun cap. The main thing is that the equipment is made of natural fabric and breathable.

In cold weather, wear three layers of clothing. First, a T-shirt that collects sweat, then a layer that does not allow you to cool down (turtleneck) and the third that protects from wind and rain (jacket or windbreaker). Clothes should not restrict movement and be very warm.

For women, it is important to choose special underwear, a bra or a T-shirt with breast support.

Write out a running plan for 10 weeks. Sample running plan

First of all, new runners need to develop a training program. The right program allows you to achieve the desired results faster.

Week of training	Running time, in minutes	Walking time, minutes	Number of times	Training time, in minutes
1	1	2	7	21
2	2	2	5	20
3	3	2	4	20
4	5	2	3	21
5	6	1,5	3	22,5
6	8	1,5	2	19
7	10	1,5	2	23
8	12	1	2	26
9	15	1	2	32
10	20	—	1	20

Where a beginner should start running is with adaptation. The newcomer has poor physical fitness. This program will help the body gradually get used to the stress without causing harm.

You can’t immediately run at high speed; you need to start with an easy, calm run, gradually increasing the speed. If this program is not suitable, you should work on it to suit your body’s strengths and capabilities.

Learn to warm up before running

Warm-up is a necessary part of training. With its help, the body prepares for upcoming stress to avoid injury.

Warm-up is an important stage of proper running.

The advantages of warming up are that:

the body is protected from malfunctions;
due to light exercises, the blood is filled with adrenaline, which makes it easier to withstand stress;
the heart and lungs begin to work at full strength, and this increases the flow of oxygen into the blood;
the nervous system functions better;
warmed muscles are more elastic and mobile.

Warm-up:

Where should a beginner in running start - with exercises for the neck. Normal head turns, tilts and circular movements.
Shoulder and elbow joints - warming them up is very important when running. Rotation of arms and hands.
Body - all kinds of tilts and rotations.
Finally, warm up your legs and knees.

Warm-up should be 5-10 minutes, you cannot start it with stretching and drinking before it is not recommended.

Learn to breathe correctly

To benefit from running, you need to breathe correctly. This will improve your running efficiency and reduce the strain on your heart. Proper breathing when running should be deep, light and uniform, providing the blood with the necessary amount of oxygen.

Each workout should begin with a warm-up and you need to breathe correctly during it.. Starting the exercise, inhale and end with exhalation.

Be careful! It is strictly forbidden to hold your breath while your muscles are tense. This will negatively affect the condition of the body.

More often people breathe through their nose, but during running the amount of oxygen the body needs is greater. That's why you need to learn to breathe through your nose and mouth together.

In winter, in order not to chill the airways, the tongue rises to the palate when breathing through the mouth, thereby the air will warm up a little before passing into the larynx. With proper breathing, air should fill the lungs to 25-40% of their capacity.

Basic Rules:

If there is no shortness of breath while running while talking, then breathing is correct.
In winter or near bodies of water, you need to breathe through your nose.
When running over rough terrain, inhale through the nose and exhale through the nose and mouth.
When jogging long distances, breathing is even and slow, with deep inhalation and exhalation.
When running slowly, you need to inhale and exhale every 3 steps.

Basic breathing methods:

2 plus 1 - 2 short inhalations and 1 long exhalation;
breathe in sequence: slow running - inhale and exhale for 3-4 steps, fast - for 1-2 steps;
rhythmic breathing - add an extra step, then when running slowly, exhale by 5, and when running fast by 3;
belly breathing - inhale to inflate the belly, exhale to lower it.

Experts warn that stopping abruptly after running is prohibited; this can negatively affect the functioning of the heart. Therefore, after a run, you need 5-10 minutes of recovery exercises.

Watch the movement of all parts of the body

When running, especially for beginners, in the first period you need to control all parts of your body. You should pay attention to:

flexibility, it is needed both in muscles and in joints and tendons. Light stretching for a few minutes is sufficient;
correct posture, it is very important for running efficiency. Slight bending of the body forward with a straight back;
leg movement- not too big steps. When running comfortably, your knees should be bent at an angle of 90 degrees;
step frequency- it should be equal to 90 steps per minute with each leg;

coordination of upper and lower body movements, they must work equally, then the load is distributed evenly;
knees and elbows- if their bend is small, then the muscles have to work more. The more the arms and legs are bent, the easier the swings;
stomach- must be retracted, this activates the abdominal muscles;
body while running- move your body forward, not up;
tension in the buttocks and thighs, they should be in tension, from the side of the leg standing on the ground.

Learn to distribute loads and increase your abilities

Many beginners make the mistake of trying to immediately run long distances at high speed. This cannot be done. It is necessary to increase the load gradually. This ensures better results.

Start with walking or running slowly, gradually increasing speed and time. There should be at least 3 workouts per week. Heavy loads will immediately lead to a malfunction in the body and suspend training for an indefinite period.

Add variety to your running routine

When training becomes a routine and passes without desire, it is necessary to diversify the running process. Here everyone should choose something of their own:

keep a diary of achievements, where you note your successes daily;
run to your favorite tune;
change the place of running, the route to the forest, etc.;
read books that inspire running;

find like-minded people, run in a group or organize your own small competitions;
meditate, listen to your body, your sensations and the sounds of nature.

If the decision to start running was made consciously, there is no need to retreat. It is necessary to go towards the goal, no matter how difficult it may be. The main thing is that training is fun, brings health and good mood.

How to run to lose weight? How to start running for a beginner - in this video:

Motivation. 10 interesting facts about running:

Doctors unanimously say that the healthiest and most reliable way to lose weight is a combination of a reasonable, balanced diet with adequate physical activity. According to physical therapy experts, the most effective sport in terms of calorie expenditure is running. Of course, any physical activity leads to weight loss to one degree or another. But still, running is beyond competition.

Why is running so effective?

The reason is that by doing it, we use almost all types of muscles, strengthen the cardiovascular system, promote better ventilation of the lungs and the fastest saturation of the blood with oxygen. Metabolic processes occur much faster during jogging, and fat burning occurs at an accelerated pace.

So, you and I have to figure out how to lose weight faster and more effectively. Proper running for this purpose requires adherence to a specific technique based on a number of fairly strict rules. As you know, each of us is individual. That is why you should plan your workouts so that they suit you. After all, in addition to improving your health and getting rid of excess weight, our goal is to get pleasure and “muscular” joy.

Competent - how to run correctly?

Let's look at the basic rules according to which classes should be organized. First of all, remember: before jogging, warming up is mandatory. It should be composed of a small set of exercises, including bends, turns and squats. The purpose of such gymnastics is to stretch the muscles and prepare for more intense loads.

One of the key points here, which cannot be ignored, is the physical state of the novice athlete’s body. It depends on him how to run correctly. Running technique for someone who has had virtually no training before should be especially gentle.

Those who are overweight should start with brisk walking or light jogging. Otherwise, the load on the knee joints may be excessively high. This is a sore spot for most fat people who are forced to constantly “carry” extra pounds.

What could he be like?

Running can be monotonous or interval - the names speak for themselves. Monotonous running is quite monotonous, and by doing it, you will not be able to burn too much fat. Interval jogging has a more pronounced effect in terms of weight loss.

During exercise, heart rate monitoring is required, otherwise there is a risk of causing great harm to health. Its values should be kept within predetermined limits. The lower one is set at a level determined by the formula: (220 - age) x 0.6. To calculate the upper limit, we multiply the same difference by 0.8.

It's not just running technique that is important. How to run correctly so as not to cause harm to your health? You should go for a run when the body is in a phase of natural activity. This happens early in the morning, around noon or in the evening, but not too late. Stock up on water in a bottle, which you can drink in small sips or simply wet your mouth. Dehydration of the body should not be allowed.

But it is strictly not recommended to overload your stomach with food before jogging. If you had breakfast or dinner, postpone your run for two to three hours.

How to properly equip yourself for running? The main thing here is to choose quality shoes. Sneakers or sneakers for running should be comfortable, eliminating the possibility of muscle strains and injuries.

for beginners (for weight loss). Technology and its main varieties

Now let’s take a closer look at the technique. Just from the name you can easily draw a conclusion about its main features. At first you run at maximum speed, then the pace decreases. You move to or just a quick step. When your breathing is restored, you perform the jerk again, using your physical capabilities to the maximum.

There are three types of interval training. Interval sprinting refers to a running technique alternating fast and slow intervals. In addition to intense fat burning, this style helps develop endurance and increases the level of physical fitness. It's easy to figure out how to run correctly. The running technique, the photo of which is given below, corresponds to the one named - the runner alternates distance segments at different paces.

Tempo running is one in which you are supposed to run as quickly as possible over fairly long distances. Very often, when running at a tempo pace on a new lap, the speed increases. Muscles quickly become stronger, fat melts literally before your eyes, endurance increases - you learn how to run correctly. The technique of running 1 km or more is quite difficult.

Repeated running is one in which a runner runs for a medium or long distance until he is completely tired. Having begun to experience shortness of breath and oxygen starvation, the athlete slows down the pace and moves in a gentle mode for some time. After breathing is restored, the speed increases again to the maximum possible.

What exactly should you prefer? How to run correctly? The running technique to lose weight is chosen by everyone independently through trial and error.

We and our body

The number of repeated runs for any of these types is purely individual. To determine it, you should focus only on your own well-being. At each workout, it will be useful to slightly increase either the length of the distance or the running speed (or both). Little by little, your running technique will improve - you will understand for yourself how to run correctly.

What happens in the body during interval running? Our body perceives a state of rapid movement as a signal for intensive breakdown of glycogen. The high level of energy consumption during such an intense workout forces the body to instantly burn the existing carbohydrate reserves. After which fats begin to be actively broken down.

When we run, our blood pressure and temperature rise, our breathing and heart rate increase. That is, this is clear evidence that quite active destruction of adipose tissue is taking place. In the human body, an increased level of metabolism is maintained even when moving from intense running at maximum speed to a calmer one at a slow interval.

How to best organize classes

Some practical tips on how to run correctly. The technique of running in the morning for fifteen to twenty minutes every day in interval mode is more effective in terms of burning excess calories than running for two hours at a slow pace. The result will be even higher if you train three times a day for 15 minutes.

This is explained by the same effect of inertia. After each of these runs, the body continues to work at an accelerated pace for a couple of hours and burn fat reserves. Thus, three small runs give about 7 hours of active work.

As already mentioned, the process of losing weight requires an integrated approach. Exercises carried out with the aim of burning excess fat and strengthening muscles must be properly combined with a balanced diet. It is very important to consume fats, proteins and carbohydrates in a certain percentage. It is optimal to eat small portions several times a day.

Be patient

A few words not only about how to run correctly. Even the most “advanced” technique will be ineffective without proper rest, the most important component of which is a long night’s sleep. If you fulfill all the above conditions, your approach to the process of losing excess weight will become physiologically justified, competent and guaranteeing reliable results.

We should not forget that instantly losing a large number of kilograms is not only difficult to achieve, but also quite risky. It would be correct to lose weight by 2 or 3 kg monthly, while at the same time strengthening your muscles and acquiring a good athletic figure. At the same time, you will not get flabby folds on the skin as a result of its sagging.

Running in place

Well, what should those who, due to obesity or simply because of their character, feel embarrassed to show up at the stadium or park paths in a tracksuit? Well, there is a way out for them too. This is the same “generally reconciling” (like Vysotsky) running in place. They should not be neglected not only by beginners, but also by quite advanced fighters against excess weight. This is an ideal morning run for beginners; the technique of running in place is simple and accessible to everyone.

For notorious fat people, it is a wonderful way to exercise. After all, to jog on the spot, you don’t need to wake up early in the morning or look for a suitable place for training. You do not depend on weather conditions or sidelong glances from random fellow travelers. It’s enough to open a window or even a window and start studying.

How to run correctly? The technique of running in place often requires the presence of a special simulator - a treadmill. But if you don't have one, it's okay. Of course, it’s more convenient with a trainer, but it’s quite possible to run just on the floor.

When running in place, you should control your own posture. The back should be straight, the stomach tucked, the arms bent and slightly pulled towards the body. The legs do not rise too high, the knees are located directly above the feet. Breathing should be uniform.

It is quite possible and even necessary to run in place in the same interval mode. It is especially convenient to do this on a simulator. In this case, you can set the speed of movement.

Removing the belly

Everyone who is losing weight knows perfectly well that the hated kilograms do not want to be neatly distributed throughout the body and, as a rule, are collected in ugly folds on the stomach and sides. Both men and women are most often bothered by a too large protruding belly. Is it possible to get it flat and toned by running, which is known to work intensely on the gluteal and leg muscles?

Running alone will not make your stomach perfectly flat. The goal of this type of physical activity is to reduce the fat layer of the body as a whole. Thanks to intensive metabolism, fat will melt proportionally everywhere, including in the abdominal area. To achieve the desired effect, you should add abdominal exercises and proper nutrition to your running sessions.

When to expect results

How much time will it take to achieve a more or less noticeable effect? Let us clarify once again - classes are expected to be regular! Producing them occasionally will not achieve anything. If you allow laziness, bad mood or constant busyness to negate the initial heroic efforts, there will be no effect at all.

Training should be carried out at least a couple of times a week. This is the minimum acceptable amount for those who want to see the result with their own eyes. But it will be best if you start running every day; of course, organizing this can sometimes be difficult.

All in our hands!

You have chosen the optimal running technique. How to run correctly in order to distribute efforts wisely and not suffer from overload? You can start the day with a 15-minute morning “session”, during your lunch break try working out on the exercise machine (if possible), and an evening jog before bed for a quarter of an hour is not so difficult to organize - if you wish.

All this will require no more effort and time than visiting a gym and spending time traveling there and back. And the achievements will be no less. May you be supported by the idea that any serious endeavor requires perseverance and patience. Tune in for the long term, and the results will definitely come.

Running, although at first glance seems like a very simple sport, in fact, in order for running to be beneficial, you need to know how to run correctly.

To improve your results in middle and long distance running, you need to know the basics of running, such as proper breathing, technique, warming up, the ability to do the right approach for race day, do the right strength work for running and others.. For site readers, video lessons are completely free . To receive them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in the series about the basics of proper breathing while running. Subscribe here: . These lessons have already helped thousands of people, and they will help you too.

1. Running technique

The correct position of the body when running, placing the foot, and working the arms and legs while running will not only minimize the likelihood of injuries, but will also make it possible to enjoy running, expending as little effort as possible while practicing this sport.

So, let's look at the main features of running technique.

Foot placement

The most frequently asked question among beginning runners is how to run correctly, heel-to-toe or toe-toe-first? No one can give you a definite answer to this question. The thing is that there are four main ways to place the foot when running: on the heel, followed by rolling onto the toe, onto the toe, followed by placing the foot on the entire surface, on the toe and on the full foot. And each of them has the right to exist.

To prove this, watch the leader group run at any serious international marathon. Kenyans and Ethiopians usually run in this group. And so some of them run, placing their feet exclusively on their toes, and some run by rolling from heel to toe.

On the toes, followed by placing on the entire surface is considered the most effective when running long distances. This is how the famous stayer Haile Gebreselasie ran. However, to learn to run this way. You need to have strong calf muscles and it is not advisable for beginners to use it.

Most professionals run distances up to 10 km inclusive with their feet placed exclusively on their toes. This technique is even more difficult to master. than rolling from toe to heel. Therefore, it should be used very carefully when running. Few novice runners will be able to withstand even a few kilometers in this way. Not to mention running at a fast pace for medium or long distances.

The easiest to learn and accessible to almost any beginning runner is the technique of placing the foot on the heel. With this setup, you need to take into account the fact that, firstly, the effectiveness of this technique is not the highest, and secondly, if you run from heel to toe, take care of the right shoes for this type of running. Otherwise, the likelihood of injury will be very high.

The technique of placing the entire foot is special. This type of running technique is used by adherents of the so-called QI running. If you use this technique incorrectly and run mindlessly, placing your foot on the entire surface, then you are guaranteed to get injured. Even if it does not appear immediately, it is guaranteed to appear after some time. But if this technique is used correctly, it can bear fruit. If you want to master this particular technique, then find a book on the Internet called QI running - a rather interesting book, although not for everyone.

Body position, hand work when running

The body must be kept level or slightly tilted forward. It's a big mistake when the body falls back. Don't forget, you need to use gravity so that it helps and does not hinder you from running.

The chest is slightly pushed forward. Shoulders are lowered and relaxed. This is a very important point. Don't squeeze your shoulders. This will not bring you any benefit when running, but you will spend additional energy on it.

When running, you can bend it to any angle that is more convenient for you. Moreover, if it is more convenient for you, this angle can change while running while moving your arms.

Again, so that you do not take the information unfounded, look at how the world leaders in long-distance running run. The bend angle of the elbow is different for everyone. It's a different matter in sprinting up to 400 meters. There, the angle of bend of the arms is very important. But in this article we are not considering the sprint.

The arms should work along the body so that they do not cross the midline of the body. Otherwise, this will cause additional twisting of the body, which is also an unnecessary waste of energy.

2. How much to run

Everything is good in moderation. This principle must be applied to running as well. For beginner runners, 20-30 minutes of running is optimal. Gradually, this time can be increased, but if you are faced with the task of exclusively health-improving running, then there is no point in running for more than an hour.

Moreover, do not run every day if you are just starting to engage in this type of physical activity. For the first month or two, it’s enough to run every other day, that is, 3-4 times a week. Gradually, you can switch to daily jogging if you wish. But at the same time, there should still be one day off per week and one day with light workload.

3. When and where to run

You can run at any time of the day. But it is best to match the regime with your internal clock. That is, if you are a “morning person” by nature and are used to getting up early, then it is best for you to run in the morning. And vice versa, if you are a night owl and your activity begins in the evening, then it is better for you to run in the evening.

You can run during the day, but, unfortunately, it is usually very hot during the day, so not everyone will want to go for a run in extreme heat. And an unprepared body does not need to be subjected to additional stress in the form of high temperature.

The advantage of evening running over morning running is that in the evening you can always eat 2 hours before training so that the food has time to digest. In the morning, it’s not always possible to get up 2 hours before jogging and have a snack. Therefore, most often in the morning, you have to run on an empty stomach, or quickly drink a glass of sweet tea.

Conversely, morning running allows you to invigorate your body. And morning jogging always gives a boost of energy for the whole day. And in the evening, on the contrary, not everyone wants to run after a working day.

Therefore, what time to run is up to you, you know the pros and cons.

As for where to run, it's best to run in varied terrain rather than in circles at a stadium. It will be at least more interesting.

Plus, we must not forget that running on different surfaces involves additional muscles. So it is always more difficult to run on sand than on asphalt.

The best surface for running can be called a dirt road, as it is much softer to run on than asphalt. But not everyone has the opportunity to run on dirt, so run where you can. The main thing is that you don't get bored.

The only thing is, the harder the surface on which you are running, the more carefully you need to monitor your foot placement technique. This is especially true for running on asphalt and concrete.

4. Proper breathing while running

There are several basics, some of which I'm sure you didn't know.

1. You need to breathe through both your nose and mouth. That is, exhale and inhale simultaneously through both the nose and mouth. The thing is that breathing through the nose is more beneficial for the body, since the oxygen that passes through the nasal cavity is much better absorbed. However, to breathe only through your nose, you must have developed nasal breathing. In addition, the amount of air inhaled through the nose is not enough to provide the body with oxygen when running. That is, it is enough for slow running or walking, but with a more intense load it will no longer be enough. Therefore, if you breathe through both your nose and mouth at the same time, you will receive part of the easily absorbed oxygen through your nose and part of the less easily absorbed oxygen through your mouth. As a result, there will be enough oxygen.

For slow running, you can breathe only through your nose. But this will add additional difficulties, since the body will still not have enough oxygen at the end of the run.

2. Breathe from the first meters as if you had already run half the distance. A common mistake many runners make is that at the beginning of the journey they forget about proper breathing. And they remember about him only when they begin to choke. To prevent this from happening, start breathing as soon as you start running.

3. Do not try to adjust your breathing rate to your steps. Don't try to breathe according to any pattern. Breathing should be natural. As your body wants to inhale, so be it. Your body wants to take two short breaths and one exhale while running, so breathe like that. Look at the children from Kenya and Ethiopia, whom no one teaches the correct breathing technique, but at the same time they run perfectly. Because they give themselves completely to their body. And as the body wants, they breathe.

https://www.site/2017-05-05/kak_pravilno_begat_sovety_professionalnogo_marafonca

“Training is not just about running”

The street running season has opened in the Urals. Parks and squares are full of runners: some are trying to lose extra pounds, some are trying to maintain their tone, and some are preparing for the Europe-Asia city marathon. How to run correctly? The other day, the head of the I LOVE RUNNING school of proper running in Yekaterinburg, Alexander Kazantsev, and Oleg Kulkov, a participant in the marathon at the Summer Olympic Games in Beijing, gave a lecture on proper running..

Don't just run around. Need a goal

“First we must choose a goal and a distance to run. For example, on August 6 at the Europe-Asia marathon in Yekaterinburg. You must register, after which you will have a “countdown” to the start. And then the motivation will increase, because there is less and less time left before the marathon.”

Which marathon distance should I choose?

“You have to run a minimum of 10 kilometers, 21 is the maximum. Running four kilometers is scary, but 42 is a dangerous distance, you can’t do it without advice from a coach.”

How often should you run?

“You need to exercise regularly—three to four times a week—to be a strong sports fan. If you ran 10 kilometers on Saturday for yourself and think that you are doing sports, you are mistaken. The optimal training time is 45-50 minutes. And that’s just the running phase itself.”

Why do you need a coach if everything is written on the Internet?

“There are programs on the Internet that tell you how to achieve results. The advantage of such programs is that they are free. The downside is that they don't take into account a lot of things, like your electrocardiogram. The program does not know or understand your current state of health. The program says you need to run seven kilometers today, but you don’t feel well. And what do people do? They usually run. But you can’t do that. They are martyrs, prone to suicide and masochism. How you feel is always more important than the plan.”

How to train correctly?

“Training is not just about running. You need to train in real time. The main thing is health, nothing is more important than that. You need to correlate all your activities - gym, swimming pool, running and everything else. If you are a runner, then you should have a step-by-step approach.

There are five training blocks in total: warm-up, running, cool-down, general physical training. The average person does only two out of five. People try to immediately run out of the entrance, gain momentum, then run into the entrance, go home and fall on the carpet. This causes many problems in terms of injuries.”

To start running, you need to train in this order:

A light warm-up that will warm up our joints, it takes a couple of minutes.
Easy jogging - 15-20 minutes. We run easily, the pulse is up to 145 beats, that is, we can talk to our interlocutor without shortness of breath.
Stretching will prepare our muscles for the main part of the work and reduce injuries.
A set of special running exercises: running with high hip lifts.
Additional warm-up.
The main part of the workout is the actual running.
General physical training, general physical training. To keep your muscles toned, you first need to do exercises on your abdominals and back. If the back is weak, we get tired and cannot cope with the load. And the race can last an hour or two. In this case, we lean forward and cannot keep the body in an upright position, then the pelvis moves back. We also do squats, then stretch again to restore the muscles.

Why you need to pay attention to your pulse

“You need to run with a heart rate monitor. And be sure to pay attention to it. The pulse should be 140-145 beats per minute. During the first training session, we run two laps and find our heart rate. If it is 145 beats or lower, we go in one direction. If 145 and above - go to another one. At a heart rate of 150, a person should not run, you just need to walk. If you can't run today, then just walk. People will have to prove that sometimes you need to walk at a pace, and not be like everyone else and immediately run.

If you always train at a high heart rate, this is bad. Perhaps for now you just don’t need to run, you need to walk, but this is temporary. Your heart will pump quickly and you will run.”

What clothes to run in?

“Equipment is a very important thing. Don't run in cotton, because cotton absorbs and turns into a rag, and you run in sweat. Choose the Asics uniform. A running T-shirt costs 800-900 rubles. And the equipment should always be appropriate for the weather.

We run in tights (a type of training pants) or shorts. Never run in sweatpants. Run in windbreakers in the morning. The windbreaker keeps the wind out. Don't wear a hood. It is very important to run in a cap that catches sweat so it doesn't drip into your eyes. The cap must be special, without a rim. You can’t run in sneakers or sneakers with large soles.”

What kind of running technique is there?

“There are three types of foot placement when running. The first - sprinting - involves running on your toes without touching your heels to the floor (this is how they run for a distance of 100-400 meters). The second, classic running technique is a heel-to-toe roll, when the heel is placed on the surface first. 90 percent of athletes run this way. The third is with the entire length of the foot placed.”

What to do besides running?

“There are four sports that develop your body in terms of the cardiovascular system - swimming, running, skiing and cycling. And you need to constantly engage in one of them for the rest of your life. Or mix them. Therefore, you need to choose a benchmark, for example, to run or swim until you are 80 years old. And then it will be possible to eliminate masochism and training through force. Why should I get injured now if I want to run until I’m old?”

No need to be a professional athlete

“Sometimes amateurs begin to take on the ambitions of professionals. This is a risk group - they are already quite prepared, they think that they are capable of much.

There is a huge difference between professional and amateur running. Professionals run in the morning, eat and sleep during the day, then run again in the evening. And amateurs have a job - from about 8 a.m. to 6 p.m., so they don't have to train like professionals. And how cool athletes train should not worry you.

You can't go to extremes. Achieving goals at the cost of your health is wrong. Amateurs should remain amateurs."

How to run correctly? What are the important points in the training process of runners? How long and at what pace should you run? How to recover after training and competitions?These are the questions to ask yourself if you're interested in running.

So, 23 of the best tips on how to run properly, from Jack Daniels:

1

If you listen to elite runners, they believe the key to success is avoiding injury and getting immediate treatment when injuries do occur.

2

Success in distance running has been and is being achieved by people with completely different body types - in the range from “gymnastics” to “center”. It is impossible to find those physiological characteristics, the presence of which in runners makes them successful, and the absence of which makes them unsuccessful.

3

A few facts about wind that may be important to runners:

– Wind usually removes heat from the body, increasing cooling. The exception is when you are running with the wind at its own speed. In this case, the air does not move relative to your skin and does not remove heat. This can be a disaster on a hot day, but an advantage on a cold one.

“While a headwind can slow you down significantly, a tailwind of the same speed will not speed you up as much.”

4

Although the benefits of altitude training vary, most people experience fairly predictable reactions when going to altitude. If you don't have about a week to fully acclimatize, then the best day to compete is the first day after moving.The hardest days for beginners are days three to five, but if they continue to train, then by the end of the first week their results begin to improve.

5

Most elite middle- and long-distance runners breathe in what is called a “2-2” rhythm, taking two steps in and two steps out. Most good runners take 180 steps per minute, which allows them to take about 45 breaths per minute.This is ideal as it allows enough time for a significant amount of air to enter and exit the lungs.

6

Almost all elite middle- and long-distance runners (both men and women) use the same rhythm: 180 or slightly more steps per minute, and this rhythm does not change much with changes in running speed. When they start running faster, the main thing that changes is their stride length. The faster they run, the longer their stride with an almost constant rhythm.

7

The benefit of training at altitude is that it allows athletes to reach their maximum potential faster than at sea level.

8

Regardless of the phase you are in, you should always know what you are doing, why and what your goals are. If you haven't run for a long time, start with easy runs.

9

A good measure of a runner's performance is the distance they run. To run 10 kilometers in 30 or 45 minutes requires almost the same amount of energy and will do the same amount of work.

10

I believe that two hours of running a day is a lot, and even for elite runners it is unusual to run more than 3 hours a day.

11

Light running, long running, and running at marathon pace are all great for developing important physiological characteristics that will stay with you for a long time and that won't require much effort to maintain.

12

The key to performing well in a marathon is maintaining your chosen pace under a wide variety of conditions and circumstances.

13

Staying hydrated is a must. When the amount of liquid decreases, it affects the cooling mechanisms and the temperature rises even more. Remember that you can overheat without dehydration, and dehydration can occur even without overheating.

14

Injury prevention is one of the main goals of a good training program.

15

Concentration on the immediate task is the main psychological requirement for runners' training. One popular technique for setting yourself up for success is to learn to generate positive feelings associated with running, and to think about disappointments no longer than it takes to imagine how you will turn them into success. Before any race, try to mentally imagine how you will feel during the race and how you will react to the unexpected.

16

Keep a diary. The daily record, in addition to information about time, duration, distance, weather and other training statistics, should contain notes about everything unusual that you felt, divided by body parts: knees, ankles, hamstrings, etc.

17

The essence of competition is achieving a certain goal or result. You must know exactly why you are participating in each race, just as you must know the purpose of any exercise you perform in training. The goal of the competition should not be, for example, curiosity - the desire to find out how fast you can run a given distance.

18

Adequate sleep is very important before any competition. The easiest way to achieve proper rest is to develop a system and ritual for going to bed and always stick to it. Try not to compensate for short sleep with longer sleep in the following days. If you are consistently well rested, sleeping less the night before your race will not affect your performance, but several short nights in a row can significantly worsen your physical condition.

19

Develop the habit of drinking and carb-loading within four hours of a competition or training session. During this time, eat and drink small meals every 30 minutes to consume approximately two grams of carbohydrates per kilogram of your body weight per hour. This speeds up the restoration of depleted glycogen stores, which is very important, especially for long distance races. The longer the race or workout, the more important nutrition is after it.

20

Have you started to suffer? Speed up! Another way to overcome yourself is to stay on par with your opponents as long as you can still hold on, and then overtake them. Often in long-distance races the most difficult thing to maintain is a constant pace: the athlete really wants to at least somehow change the course of the race. Therefore, the option of accelerating the pace is worth trying. I recommend picking up the pace once you've decided it's time to go; you may suddenly find that you feel better.

21

One of the key aspects of successfully overcoming injury is not rushing to return to normal training loads and intensity levels, as well as competition. My first rule in this regard is to not compete after an injury until you have proven your ability to perform at least one quality exercise and your ability to withstand the pressure of competition. In other words, don't use the race to test your recovery.

22

You need to choose your stretching exercises wisely. Are your calves or Achilles bothering you? Have you noticed inelasticity in your hamstrings? This means that they are the ones that need to be stretched. Once you determine which parts of your body would benefit most from developing flexibility, spend a few minutes each day stretching in that area. Give these activities the same priority as running.

23

I would like to emphasize that every runner and coach should avoid the approach that can be called “copying the current champion.” Instead, they must use scientific principles to prepare an individualized training program.