How to start running at 40 and run the first 5 km in 2 months

I had the idea of doing something for a long time - well, simply because somehow it is necessary to keep the body in working order. For the past 15 years, I have been working as a brain in the office, so it was necessary to somehow shake the city body. But, as we know, then there is no time, then there is opportunity.

My daughter helped me. She is seriously involved in sports and could not remain without stress during our vacation in Turkey. Therefore, it was decided for her to run in the morning and do a special-OFP complex in the gym every day.

It is clear that my daughter alone cannot run at 7 in the morning, and I began to run with her. It was a marked "track" of 800 meters, we usually ran it twice. But after a while, my wife replaced her daughter's running with swimming (I don't like this business), and I was left on the "track" alone.

I like it. Honestly - motivation, especially in the presence of fat compatriots with beer in a 24 × 7 mode, in bulk. Warmth, beautiful air

wonderful sunrises - in general, everything contributes.

I ran in ancient non-cross-country cross-country races, for a kilometer and a half. There are no particular problems

experienced (remember - I never ran after school). Of course, in such a humid air and at such a temperature, even if you run out early in the morning, you get wet after the fifth step. I ran on asphalt and tiles.

There are two advantages: you can run with a naked torso (not the most important thing) and the second, which at first did not strike my eye: no need to warm up. I ran regularly for two weeks every other day, and did not experience any fatigue or discomfort.

Upon arrival home (Moscow region), I decided to continue running. It was August, it was still warm, so the first month almost nothing changed. Almost.

As it turned out, in Turkey you wake up immediately warmed up. Probably because of the average

high temperature muscles never “freeze”. In Russia, this is not at all the same - as soon as I started running at a temperature of 15-18 ° C, and not 25-30 ° C, the muscles began to clog, and immediately after 5 minutes of running.

Running with such muscles is fraught with microtraumas, which is what I got: calves, anterior muscle, nasal bone, heels and metatarsus ached. As for the banal endurance and strength of the legs, I had no problems with this (and even now it does not arise): my legs have never shaken after jogging and I have not stopped running due to the fact that my legs do not hold.

Digression # 1, about pleasure. I run for myself, for health, without any

global goal. I run because it's cool to say in company “and I run in the morning”. Not in the company of clochards, of course, but understanding people. I run because it is very pleasant to know that I am better than those lumpen who go to work at 7 am, already with a can of beer or black Russian. I run for fun and for fun:)

So, when running with pleasure, I do not hesitate to move to a step, and then again to run, thereby giving the body a rest. But even that didn't help. Considering that at first I did not run more than a kilometer, i.e. no more than in Turkey, attributing this to unprepared muscles did not work (in Turkey, nothing hurt), I decided to pay more attention to the warm-up and warm-up. I repeat, in our climate and for me personally, this turned out to be significant: as soon as I began to warm up not just by walking to the park, but with a small complex plus a warming ointment, everything gradually fell into place.

At the same time, I began to study the issue of equipment, tk. I wasn't going to give up running, and I didn't want to run in old sneakers, which turned out to be too big for classes. And then I fell into the mouth of the most terrible animal in the world - the toad. I decided to save money and buy something easier to start with. Nothing good came of it - my legs in cheap sneakers hurt more. Then I still had to buy Asics. Because my legs warm up very slowly, I immediately bought long training ones, and to them a thermal sweatshirt (when I wrote these lines, it was already clear that such warm sports overalls up to +5 should not be worn: I overheat) and a T-shirt. All Reeboks - I'm not a fan of this brand (I am not at all), the size and functionality just came up. Yes, also shorts with a convenient pocket on the lower back in the center - such a pocket does not dangle and fixes the phone and keys well.

When I run, I take a step to rest and take sixty quick steps. How

as a rule, during this time the muscles have time to rest. I read a lot about running techniques “with

toe”or“from the foot”, but I realized one thing - the body will prompt. Now I'm running with

mixed technique: warming up and for the first time on socks, when calves get tired -

I move to the heel. There is another technique that relaxes the calf well while running - when lifting the leg and moving back, throw the sock even further back so that the calf is completely relaxed. So I ran in the morning when more, when less. After a while, I realized that I could run more - somehow the fatigue disappeared. By that time, I had been running at an easy pace for a month and a half. It was necessary to strengthen somehow.

Two weeks ago I entered the stadium, since it is close by and is still open. There is a rubber covering and it is easier to run. This is probably why, after four or five laps, I thought - should I give a five? the fact is that I do not feel fatigue as such in my legs - all the unpleasant sensations manifest in other places, but since the legs carry, the rest can be tolerated. Moreover, there is a step. I ran about five, did not die, but felt very cheerful - I didn’t choke, my heart didn’t jump out (I think I need to start measuring my pulse somehow). Approximately - because I went a step three times. I didn’t record my jogging. there was no goal, I don't even remember the time.

After that, I managed to get sick, skip a few workouts because of the rain, and start running again. And so, thanks to the weather, I decided to run an honest top five, not for a while, but without stopping. I'll tell you right away - it turned out with only one, thirty steps. I don't know what it was connected with, but I started to run with great difficulty. There was a feeling that the muscles were about to clog. On the second kilometer, I thought to finish - not for a cow. On the third, everything was somehow straightened out. It was already stupid to stop at the fourth, and fatigue did not increase. When I passed the fifth kilometer, I realized that I could still do it, and stopped. The plan must be fulfilled, and overfulfillment of the plan violates the entire harmony of the production process (this is what I mean). And I also heard about the "runner's euphoria", but I have all the euphoria in the past.

In the process of running, the legs expressed complete unanimity with a restless head, the liver was a little indignant and the lungs began to snore at the end of the run. Heart in concern was not noticed. After the shower, I lay down and passed out for twenty minutes, woke up like new, the next day there were no consequences.

Running time ~ 40 minutes, slightly faster than walking. But, again, without consequences for the body, and this is important. Now I will gradually increase the pace up to 30 minutes, then I will increase the distance, also not by much. The main thing is pleasure. As it was said in one film: “Health does not need to be strengthened - it must be protected!”.

So, summary:

1. Start running when there is nothing to do and preferably in a warm, sunny place.

2. Running is cool. Repeat this to yourself 10 times, three times a day for

weeks. Then don't stop.

3. Buy good shoes right away.

4. Never run "on the moral and strong-willed." Tired - go to step. Hammered

caviar - go to step. 5. Start by running for 15 minutes at a very light pace.

6. Choose a training regimen and do not break it. Twice a week - ok, three -

okay, but let it be three.

7. Allow yourself to run unconditionally - it's easiest. Just tell yourself

- I run regardless of the duration of sleep, weather and condition (within reasonable limits), business for today, etc.

8. Increase the load only when your legs tell you: “Come on.

circle?”.

9. Did I mention that running is cool?

10. Be sure to negotiate with your family: over time, running will take time.

more, morning shower at rush hour, long workouts on weekends - that's all

need to be coordinated. After all, it was not the runner who married / married the husband.

Now about the technical training. At various times I tried different programs for android and did not find the ideal one for me. I will not describe in detail the interfaces and capabilities - the network has it all. I will write short practical impressions. Perhaps I did not take into account something, but I do not want to spend a lot of time studying the functionality, because the main goal is to run, and not to understand the intricacies of software.

ADIDAS adidas miCoach: micoach.com

A program that would be ideal if it weren't for one big BUT: it doesn't start recording a workout before turning on GPS. Those. you have to wait for the satellites to appear, and then press “let's go”. However, the program also has a very big plus - training programs in Russian with the appropriate voice accompaniment. At the initial stage, this did not help me very much, I will try to use it on long workouts to accelerate by 5 km.

Pictures (in this case, I turned on walking by mistake):

Easy-to-use plug-and-forget software from Nike +

Only in English, you cannot create an arbitrary training plan. But at startup, it does not wait for the GPS to be activated - if it did not turn on immediately, these are the problems of the runner, who may not wait for the program, but simply run right away.

The following program was delivered simply out of interest by www.runtastic.com.

I did not find anything special in it, everything is the same as in the first two. Except that the voice guidance is the most vague, and she forgot to tell me about the 5th kilometer:) And I also could not upload the data to the server - all the time it was reported that there was a prophylaxis and the server was unavailable.

What can be noted after two months of regular running? I have not yet felt additional vigor, just as 10 years ago 6 hours of sleep is not enough. The "brain" breakthrough from more intense blood circulation has not yet happened, but the motivation (see above) is very strong. If everything goes the way I want, next year I will run 10 km, and then I can swing for a half marathon;)

PS: Our state should try to spin the social network “Drugs are for losers” and “Running is cool, because it increases the duration of communication with girls” every 10 doshirak (this is a tricky phrase, because this text can be read by my daughter:)