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Tuesday, June 18, 2019

How to start running

How to start running | Running has many benefits - it releases stress, builds muscles, and loses weight. It's hard to start at the beginning, but after a few weeks of running, your body will find the rhythm and begin to experience the feeling of running freely. Here's how to get started.

How to start running

Part-1: Go out

1.  Go outside to run. Right now. Put on a pair of running shoes and go out to start running. When I first started running, my body would be uncoordinated and my muscles would be awkward. This is normal. Keep running until the legs are like lead, and the chest is fluctuating. For a novice, running for 5 to 10 minutes will do the same.

  • When you start running, you don't need running shoes. A pair of old sneakers will do. Once you feel like you want to stick to the sport, you can change your shoes.
  • Wear comfortable clothes to run in. Wear gym shorts and short sleeves. Wear a sports bra if necessary. Don't wear too tight clothes.
  • Run around. Near the neighborhood, the park, the driveway, and the runway on the campus. Running as a sport, the biggest advantage is that you can run anywhere, not necessarily in the gym.

How to start running

2. The way to run is better. Relax your body and run in a natural way. Swinging, stepping comfortably, standing straight forward when you run, your feet should be off the ground, lest the toes are twisted. The gait of each runner is slightly different because everyone's body is different, so find the one that suits you best.

  • Avoid intense movements and gently touch the ground to reduce the pressure on your knees and joints.
  • Find your pace. The latest scientific research shows that the toes, the midfoot and the heels are in turn, and the creatures naturally evolved. Don't deliberately change it. This order of landing makes you run faster and is the best for you.
  • Relax your upper body. Body stiffness slows your mobility and makes you run slower. Keep your center of concentration, relax your shoulders, and bend your arms 90 degrees.

How to start running

3. Breathe. You can breathe naturally, or you can focus on breathing techniques. Some people say that the best breathing technique is to inhale through the nose and exhale through the lungs. The nose is a good filter, especially when running outdoors, breathing through the nose, the mouth will not accidentally eat bugs. Exhaling your mouth will allow you to easily remove carbon dioxide and heat from your body.

How to start running

4. Stretch your body when you go home. Although stretching your body before running is good or bad is still controversial, it is absolutely beneficial to stretch your body after running. Stretch each muscle group and stretch for about 15 to 20 minutes each time.

  • The muscle that should stretch most is the leg muscles. Standing a dozen centimeters from the wall, leaning against the wall (one foot is closer to the wall and the other is about one meter away), you can feel your muscles stretching. Then the feet are interchanged and repeated.
  • Bend your knees, lift your feet, and get close to your ass. Raise your feet with both hands and bring them close to your ass. You should feel the front side of the thigh stretch. Correspondingly, you can also put your feet on the back and let your knees be behind your toes until you feel your thighs stretch. This is good for your knees and does not exert pressure on the tendons and ligaments around your knees that can cause injury.
  • Stand in front of the table or fence (as high as your butt) and put your feet on the table or fence. You can feel the back of the leg stretched.
How to start running

Part-2: Develop a habit

1.  Run at least 3 days a week. This can train your stamina; running once a week has no effect. Take a break between runs to get your body back. If you deviate from your original purpose and run away without regard to health, then you may be defeated by running.

  • Whether it’s sunny on a rainy day or cold on a cold day, you have to run. But make sure the clothes are properly dressed.
  • Add water before running, don't eat too much.

How to start running

2. Increase running time and distance. Force yourself to run longer distances and more time as time goes by. If you run 10 minutes in the first week, you run 15 minutes in the second week and 20 minutes in the third week. You will soon find that you can run farther and farther. To build endurance, try the following strategy:

  • Don't worry about speed at first. In fact, if you really run slower than you expected, then you should not run. You should first strengthen your physique. After that, you should gradually reduce your running time and increase your running distance. Don't play against others first.
  • Running and walking alternate. When you feel that you have to stop, don't stop your training, you can take a walk for a few minutes and then continue running. Repeat 30 to 40 minutes. The next time you run, run more in the same cycle and take fewer walks. In the end, you can reach the point where you run the full course.
  • Sprint in a short distance. Running for a short time can exercise your muscles and increase your endurance. In long-distance running training, you can do some short-distance sprints. Use a stopwatch to remember the time. Start with a 400-meter sprint; run 4 to 6 times. The next day, I tried to finish it in a shorter time. Then increase the distance as the endurance and physical strength increase.

How to start running

3. Mark your favorite running route. Repeating the same route day after day will make you bored. Try to go to the forest you have never been to and run near the neighborhood. Switching places between 2 or 3 different places can keep you interested in running.

  • It is convenient to run. Find a place to run away from home, work, or near the school. You can train when you go to work in the morning or when you are not disturbed on the way to work in the evening.
  • Take your running gear while driving to work or school, so that when traffic jams, you can run to your destination until traffic congestion is alleviated.

How to start running

4. Don't give up too early. After running for a while, you may not want to run. You will ask yourself, is the training now interesting? Why do you need to be so tired? At least two weeks before the admission. After forcing yourself to run for a few weeks, you will feel more and more relaxed, running faster and faster, and you will have more fun. In the end, you will realize that you don't want to miss the wonderful running.

How to start running

Part-3:  Advanced Intermediate

1. Buy some good running shoes. If you are serious about running, it is a good idea to go to the shoe store to buy a few pairs of running shoes, because different feet require different shoes. A shoe that suits someone may not be suitable for another person and may even cause a foot injury. A good running shoe store will ensure that you find the shoes that are right for you (with a pair of old shoes for the store staff to refer to)

  • Help your staff to use an old pair of shoes to determine where the weight of your foot is, to help you find the right shoe and minimize the possibility of your foot injury.
  • The general sports shop does not have the professional ability to choose the right shoes for you.
How to start running


2. Train for the game. When you learn to run, you can give a goal in the competition. Once you reach your goal, you may want to achieve even greater success. For a 5,000-meter race training, develop a two-week, three-day plan.

  • The first week:  5-minute brisk warm-up walk, then a 20-minute 60-second jog and a 90-second walk alternate.
  • The second week: 5-minute brisk warm-up walk, then a 20-minute 90-second jog and a 2-minute walk alternate.
  • Third Week: 5 minutes brisk warm-up walk, then repeat the following actions twice:
  • Jogging 180 meters (or 90 seconds)
  • Walk 180 meters (or 90 seconds)
  • Jogging 365 meters (or 3 minutes)
  • 365 meters (or 3 minutes) for a walk
  • Fourth Week: 5 minutes brisk warm-up walk, then:
  • Jogging 400 meters (or 3 minutes)
  • Walk 200 meters (or 90 seconds)
  • Jogging 800 meters (or 5 minutes)
  • Walk 400 meters (or 2-1/2 minutes)
  • Jogging 400 meters (or 3 minutes)
  • Walk 200 meters (or 90 seconds)
  • Jogging 800 meters (or 5 minutes)
  • Fifth week:
  • Train for a 1: 5-minute brisk warm-up walk, then:
  • Jogging 800 meters (or 5 minutes)
  • Walk 400 meters (or 3 minutes)
  • Jogging 800 meters (or 5 minutes)
  • Walk 400 meters (or 3 minutes)
  • Jogging 800 meters (or 5 minutes)
  • Train 2:5 minutes brisk warm-up walk, then:
  • Jogging 1200 meters (or 8 minutes)
  • Walk 800 meters (or 5 minutes)
  • Jogging 1200 meters (or 8 minutes)
  • Train for a 3: 5-minute brisk warm-up walk, then jog 3200 meters (or 20 minutes).
  • Six Week :
  • Train for a 1: 5-minute brisk warm-up walk, then:
  • Jogging 800 meters (or 5 minutes)
  • Walk 400 meters (or 3 minutes)
  • Jogging 1200 meters (or 8 minutes)
  • Walk 400 meters (or 3 minutes)
  • Jogging 800 meters (or 5 minutes)
  • Train 2:5 minutes brisk warm-up walk, then:
  • Jogging 1600 meters (or 10 minutes)
  • Walk 400 meters (or 3 minutes)
  • Jogging 1600 meters (or 10 minutes)
  • Train for a 3: 5-minute brisk warm-up walk, then jog 3600 meters (or 25 minutes)
  • Seven Week: 5 minutes brisk warm-up walk, then jog 4000 meters (or 25 minutes)
  • Eight  Week: 5 minutes brisk warm-up walk, then jog 4400 meters (or 28 minutes)
  • Nine   Week: 5 minutes brisk warm-up walk, then jog 4800 meters (or 30 minutes)
How to start running


3. Take part in a running team. Run with experienced runners, you can get feedback from them and keep up the motivation. You can race together, or just entertaining. You can find information about local running organizations in the running goods store.

How to start running

hint


  • Listen to music when you run. There is a steady rhythm of the music that can synchronize your pace, which is very enjoyable and can cause you to think.
  • Prevention is the best way to prevent inflammation of the external iliac crest, otherwise, rehabilitation will delay your training time for several months. The problem is the imbalance of power between the calf and the reverse muscle group. Stretching your muscles every time you warm up, strengthening your muscles when you're not running can save you from the pain.
  • If you still want to challenge, you can go to the mountains to run. Gradually find more and steeper mountains, you can also run on the beach and in the water (or both, such as the beach); but the gravel should not be too big, otherwise, there is a danger of injury.
  • You can use distance or time to measure your running. Each method is quite good, depending on your preference.
  • If you prefer, you can use a pedometer or other device that can calculate the pace, you will find that you want to achieve higher goals if you are counting all the steps.
  • Carry out your running project step by step. After two months of training, you can change from completely inactive to a person who can run 3 miles (5 kilometers). Impatientness is very common in this process, but don't give up, even if you already feel that you are training enough. Two months is not long.
  • And your partner or group running can boost your motivation. Especially at the beginning, a running partner can help you develop your habits. But make sure your physical fitness is at the same level and agree on the training program. When running with the group, try to keep up with the pace of others. If you think you can accelerate as others accelerate. Don't force yourself.
  • If you run straight, stare at your destination, relax mentally.
  • Remember to control your breathing while running. If you can't breathe if you are dizzy, stop and take a break.

caveat


  • Every time you run or run (if you run for more than 45 minutes) you need to add enough water, especially when it's hot. If you are thirsty, prove that you are short of water.
  • Consult a physical or medical professional before starting any running project. If you are older than 35 years old, have joint problems, such as arthritis, or have heart disease, then this is the most important principle. Your body will thank you.
  • If you are running on the road, make sure you wear bright clothes and let the car driver recognize you. Wearing headphones is not a good choice when running on the road.

You need to prepare


  • running shoes

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