Simple tips for those who started running and don't want to quit after a month

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2024-01-13 00:26

Many of us sincerely want to change something in our life and start running. And many even start, but they do not last long. After a while, fatigue and a total reluctance to continue this pointless occupation rolls over. The fact is that almost all newbies, if they have no one to consult with, make the same mistakes. By following a few simple rules, you are almost guaranteed not to get tired ahead of time, but, on the contrary, you will progress. And it's relatively easy.

You started to run. It doesn't matter how hard you try, you still put on your sneakers and started running. It's hard for you to call it a pleasure, but you are determined to work and endure. It is especially difficult to go to the second or third run, because in addition to laziness, you are also not allowed to be tired of the first and second. You overcome everything, increase the volume and speed, pain in the ligaments and joints is added to fatigue, but you heroically continue, and then … And then you slowly start to skip, cut, skip, find more and more urgent matters until the training stops by itself. Sound familiar?

In the previous article, we looked at how to solve problem number one - how to get started. Now is the time to solve a much more important problem - how not to quit. And for this you just need to avoid overtraining and motivate yourself with something.

How to train properly

Where? Ideally - a park, an embankment, a stadium, not asphalt. If there is nothing like this nearby, it doesn't matter, you can run along the city streets, and when it's cold, if you are afraid or just starting out, you can go to the gym on the treadmill. The route should be thought out in advance and it is better to choose a large circle or run in a linear fashion (back and forth) so that there is no temptation not to reach what is planned. The stadium is good for practicing technique, speed and special exercises, but it is bad because psychologically you can always finish at any time when you get bored and you decide that you have enough for today.

What is it? This is a very important point, pay attention to it, especially if you plan to run on asphalt and if you are overweight. Any sportswear is suitable for a start, but shoes … Do not be lazy and find out what your pronation is, as a last resort, just remember this word and ask a question in the store - a normal seller of running shoes knows what it is, and if he doesn’t know, call another or go to another store.

Don't be stingy and buy good running shoes. Your joints will thank you later, especially your knees and ankles. Running on tarmac requires good cushioning and foot support. Good running shoes should fit snugly around your foot, not wobbling, but not pushing anywhere. Take half a size larger than usual. It's better to try on running shoes in the evening, when your feet are tired and swollen. By the way, in a good store you will see a treadmill on which you can try to run in different sneakers for comparison before buying.

When? It is a mistake to think that you can run efficiently when you have the time. Even if you try very hard to have it. Regular jogging is not like chopping wood when you decide how to chop: a little once a week or a lot at once, but once a month. Running is more about brushing your teeth, regular hygiene of the mind and body. You will run in the morning or in the evening - it doesn't matter. The main thing is that you firmly fix the schedule.

Every day a beginner does not need to run, it will be enough three times a week, every other day, in order to have time to properly recover and rest. Reality suggests that running in the morning is still better: the air is cooler and cleaner, there are fewer people and cars on the streets, you are still full of energy, and a sense of accomplishment will help you more than once throughout the rest of the day. The only thing you need in the morning is not to run out just by opening your eyes, but to give your body at least half an hour to wake up, and warm up a little longer before jogging. But in the morning it is so hard to wake up … And for this you have to go to bed on time, otherwise it will only get worse. If you are not yet ready for such sacrifices, just run in the evenings. For morning jogging, many people also need to mature.

How? The starting technique is very simple, just a few principles.

• Try to run lightly, do not stomp or spank, relax your shoulders, keep your back straight, look forward. Don't take long steps, don't throw your foot far forward, and don't land on your heel. It is better to put your supporting leg approximately under your center of gravity on the forefoot, making steps smaller and more often. Watch how children run, they do it instinctively, as nature intended. It is also useful to read and watch a video about natural running.
• For beginners, running time is much more important than distance. Do not bother with kilometers, no matter how much you want it, you still won't get much right away. At the first stage, your task is to adapt the cardiovascular system and prepare the musculoskeletal system. Start by running for 20-30 minutes. Increase the volumes only after 1-2 months of basic work and no more than 10-15% per week.
• Do not forget about the warm-up, remember how it was in physical education at school. Cooling down and stretching after a workout is highly desirable. And you don't need to gorge yourself before jogging: don't worry, you will have enough strength to run home anyway, but a full stomach can become a serious obstacle and cause discomfort.
• Observe the principle of training frequency. Run for three weeks according to the plan without indulgence, but in the fourth week, give yourself some rest: reduce the volume, intensity and number of workouts, unload, gain strength, but do not quit running at all. Unloading is not a lack of running, but running for fun.
• And most importantly, the pace of your run should be such that you can speak normally in short sentences. Breathe as evenly as you like, through your nose or mouth - it doesn't matter. A heart rate monitor will help control your pace - just don't let your heart rate rise above 140, otherwise slow down. Even if it is almost a step. So it is necessary, now you need to prepare your heart. The time will come, and you will definitely run faster and at a higher pulse, but not all at once, do not rush things.

Limiting the heart rate to 140 beats per minute is a kind of average value that is suitable for almost all novice runners. And remember - this is the most important principle, due to ignorance or non-observance of which, almost all beginners quit running due to overtraining! If you are a beginner and you run with a red face, heavy breathing, bulging eyes and your heart rate at this time is 170, then it doesn't matter which sneakers you are wearing - you will not last long.

How to deal with laziness

You will be lazy. Each time you will be faced with a choice: run or stay at home - and you will be very lazy. I'm still too lazy to run out in the morning every time, but there is one fact - there was not a single run that I would regret. And, on the contrary, when for some reason I broke the plan and did not train, I always regretted it.

You can find tons of articles on how to motivate yourself and run, but two things work best in life: like-minded people and registering for a competition. You can lose 3 pounds or temporarily give up beer and decide that it is already good, and your motivation will disappear. But if you register for your first half marathon, and even share it on the social network, consider that the trick is in the bag. You just don't need to postpone preparation until the last moment or register for an event that will take place in a month. Do you want to finish with a happy smile on your face? If so, remember: a half marathon for a beginner is six months of regular work and it is not worth shortening this period.

And like-minded people will help you not to "crumple" the preparation, and it does not matter who it will be - a brother, neighbor, husband, members of a running club or a Facebook group - the main thing is that you agree to run and you have fewer reasons not to run and look frivolous. Not everyone can train alone, although marathon runners are usually completely self-sufficient people. In general, at the initial stage, social networks are very helpful. Do not hesitate, share your runs, and sooner or later you will feel how the desire to post a result on a specific day - for example, 8 km - unconditionally wins over laziness and the desire to stop at the 7 km mark. And when, with your submission, one of your friends starts to run, then you will definitely not be able to phile. This is very inspiring.

So, search the Web for information about running events in your city, select a race and register. This is a prerequisite. Add to that running shoes, a heart rate monitor, and at least one crazy person like you - and go ahead. See you at the start!