How to start running and enjoy it

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

An excerpt from the book of the runner Robin Arzon, who left her boring job and made her dream come true.

I have never won a competition or run at a pace of 3 minutes per kilometer, although I really respect those who have achieved such success. I grew up in the suburbs of Philadelphia and went to various creative circles instead of sports. While my cousins played football and competed in athletics, I looked at them from the stands and told myself that I was not an athlete. She lived by her fear, not dreams. My beliefs, which I instilled in myself, spoke for me.

4. Water

I always adhere to the following rule: if you are going to run for more than 40 minutes, you need to drink water. It can be obtained from drinking fountains that are found along the road, or you can carry it with you. For runs of less than 40 minutes, drinking before and after running will be sufficient, unless, of course, the sweltering heat is outside.

5. Motivating page

Start keeping a running journal, diary, or a mood board that will keep you motivated. Also, subscribe to social media accounts that make you happy and inspire you to run.

6. Identity document

Take your driver's license with you just in case. I also advise you to purchase a special bracelet on which your personal data (name, place of residence and phone number) will be written.

7. Sports watch or running app

They can cost anywhere from twenty to several hundred US dollars. If you're not preparing for an Ironman Triathlon and don't need to measure many different metrics, the free Nike + Run Club or Strava app is a great place to start, to help you determine your speed and distance.

Prepare mentally and physically

Preparing for my first marathon after breaking up, running mile after mile, I recovered from my mental wounds. And as corny as in the book "Eat, Pray, Love", crossing the finish line in Central Park, I was already a different, better version of myself. After you run through your favorite city, blowing kisses to your friends and family at the finish line, and a medal decorates your neck, you will feel like a real warrior. I always remember this moment when doubts creep in.

6. If you are going to run for less than half an hour, you do not need to take anything extra with you

Grab some water if you really need it, but don't have a hearty lunch or load a bunch of equipment before going out. Simplify. You, sneakers and sportswear are all you need.

7. You will have bad days

Sometimes you just won't be able to cheer yourself up and go outside. Try again tomorrow. It's important that you don't give up trying to reach your goal. However, pick a time that suits you and stick to it. Habit formation takes a long time.

8. Don't try to look cool

You are just starting out, and no one expects you to immediately show yourself as a professional athlete. Focus on your feelings.

9. Make a choice in favor of "budget" technologies

Maybe one day you will buy the most sophisticated GPS watch with all the sensors. A model with impressive features. But now, at the very beginning, they are not needed.

10. Get a physical examination

Make sure you can run. To do this, undergo a physical examination to assess the health indicators of the body. Once you start measuring your running time and distance, it's a good idea to know your blood pressure, resting heart rate, cholesterol levels, and overall fitness.

Warm up before jogging

• Jog and walk for 5 minutes. If you start running right away, you risk injury. Start by walking or jogging to warm up your muscles and get your blood going.
• Acceleration. To develop speed, improve physical fitness and warm up, you should start running with acceleration, that is, long steps, somewhat reminiscent of running with your hip raised high. Acceleration techniques may vary, but the essence of the exercise is to accelerate for the first 20-30 seconds and then slow down. Acceleration lengthens stride and allows you to change legs less often. After a few minutes of light running, gradually accelerate every 100 meters, and then return to light running.
• Dynamic stretching. Static exercises, when you fix the muscles in one position, stretch them. It is not recommended to do static stretching before running, as it cools rather than warms up the muscles, while dynamic stretching improves mobility and relaxes the muscles. Dynamic exercises can include jogging, side steps, squats, swings, and dynamic forward bends (move forward, lift one leg and touch the toe with the opposite hand). Do a dynamic warm-up for 5 minutes before running. This will warm up your muscles without fatigue.

Run right

An economical running technique will allow you to move faster. However, some of the most famous athletes run imperfectly. For example, Paula Radcliffe, who specializes in long distance running, is known for her awkward gait, yet she is considered the fastest marathon runner among women today. Yet mistakes that lead to injury do not improve training efficiency. To one degree or another, I sometimes do them myself. What errors can you face:

• When you run, you move your arm too far to the side - so that it crosses the center of the chest. This leads to additional energy costs. Keep your arms straight in front of you, elbows at a 90 degree angle. Maintain the same position when you take your arms back, your elbows are tightly pressed to the chest. I advise you to practice in front of a mirror.
• We round our shoulders and slouch when we are tired and / or our torso muscles are underdeveloped. Be sure to pay attention to the work with the torso and the whole body during training: for a few minutes while running, raise your shoulders high, and then specifically relax them and lower them. Sometimes we lean forward while running. This impulse comes from the ankles, so slouching shoulders are not the only reason for poor running technique.
• When you clench your fists, your speed drops. Imagine that you have a chipin in each palm, so squeeze your fingers so as not to break it.
• Sometimes, when trying to run faster or cover more distance, you do too many accelerations. As a result, when you land, all the load is on the foot, and the speed remains the same. To avoid this, try speeding up your arms and swapping your legs faster. Keep your legs and arms in sync, that is, all your body parts should work at the same time. If the arms go slower, it will lead to an awkward gait, and vice versa. In theory, you should be touching the ground with your foot directly under your torso. Olympian Jack Daniels believed 180 steps per minute was the ideal pace for running. In principle, this pace is considered standard.
• You should not land on your heel, because this is how your foot touches the ground twice: directly with the heel and then with the toe, not the middle of the foot. It would seem that everything is clear, but some people simply do not know how to run differently. I've never had a situation where I never landed on my heel during a marathon, especially when my legs get tired. Of course, there is always something to fix in your running technique, making it safer and more efficient. I think landing in the middle of the foot softens the impact and increases efficiency, but I don't see any big deal with the load on the heel. Think about body movement in general. If you think something is going wrong, it might be worth changing.
• Running too slowly will have a negative effect on your technique. The best way to train your muscles for the load and work on your body is to run at a high speed on the track. Focus on hand movements, leg changes, and pace. Control your breathing, engage your abs, relax your shoulders, and be careful not to bend forward (to avoid this, concentrate on your entire body from ankle to crown).

These mistakes are usually the most common among runners.

Robin Arzon is an ultramarathon runner, professional trainer and just a happy person. Her motto is "Shut up and run." In Shut Up and Run. Manifesto of Freedom and Harmony”Robin told what inspired her to start running and what helps her to stay motivated, shared the program of preparation for races at different distances and methods of recovery after heavy loads.