How to control speed while running. Running training

Running is one of the most popular types of training, apparently because no special equipment is needed. Get dressed and run.

Most people start running to achieve the body of their dreams, but remember that in general it is not conducive to building muscle mass, unless of course it is training for a 100-meter sprint.

But, despite the bright prospects, not everyone is running. It is incredibly difficult for many - muscles and joints hurt, the lungs shrink from tension, the mouth dries up, and other unpleasant symptoms occur, up to fainting. And all because even though this is a very natural thing, you need to be able to deal with it - to study and hone the technique and be aware of the mass of subtleties.

How to run correctly: safe running technique

Let's try to describe the correct running technique as simply as possible: running is a constant fall forward, you fall and put your feet up so as not to fall - in this way, you save strength due to the energy of the fall, which partly moves you forward.

Putting your feet under your falling body must be correct: land on the toe of the foot, ideally exactly under the center of gravity of your body. With perfect landing technique, you will be able to run even on slippery ice.

“Cadence” in running (number of steps per minute) for beginners is usually too small (too long, sweeping steps, jumping too high), one should strive to move the legs more often (about 90 steps per minute), take steps less.

The arms should move along the body, bent at a right angle, as if you were holding a towel thrown over your neck by the edges.

That, in fact, is the whole science of running, and now all this is much more detailed:

Here is the technique for performing one running step. Many nuances, but not all at once. Master these tips one or two at a time, gradually developing the skill of the correct movement. It would be optimal to hire a coach to set up the correct running technique. Zozhnik recommends, for example, trainers from the Trifit studio (this is if you are in St. Petersburg). Our experience has shown that it is more efficient and cheaper to take two or three personal training sessions with the best running coach and then follow an individual program written by him, than to do seven weeks in a group.

click to open a large image.

At the start of each step:

take your leg straight in front of you;
look forward and keep your head parallel to the ground (imagine that there is a plate on the top of your head);
bend your arms at an angle of 90 degrees or slightly less;
do not slouch, straighten your shoulders (this also allows the lungs to open up and work more efficiently);
keep your knees soft.

In the air:

do not wag your hips: you are running, not dancing, running should not look sexually provocative;
work your arms clearly back and forth, do not swing them in other directions;
keep your shoulders back and do not pinch them;
bend the knee and ankle joints at an angle of 90 degrees.

At the ground:

shorter step: feet should land exactly under the buttocks;
keep a brisk rhythm (count how many times the foot touches the ground), your goal is 85-90 times per minute;
land on the middle of the foot, do not drive your heels into the ground (if you are running at a leisurely jog, gently put your foot on your heel and roll onto your toe);
after the foot touches the floor, tighten the buttocks, bringing the leg to the next step.

Exercises that will improve your running technique

1. Change running postures with your back to the wall

Purpose: to learn how to pull the heel in the right direction - under the pelvis, so that the leg does not remain behind and does not splash far forward.
Execution: stand with your back close to the wall. Jump from foot to foot, making an active movement in the limb that you lift off the ground, and not in the one you are going to put.

2. Running in place

Purpose: to understand that until you give the body a tilt, you will not move forward. And secure the position when the legs remain under the pelvis.
Execution: remember exercise 1 and, according to the same principle, just run in place: pulling your heels under the pelvis and raising them to a comfortable height - approximately to the middle of the lower leg.

3. Fall on the wall

Purpose: to learn to "fall" forward, keeping the body constantly straight.
Execution: stand in front of the wall, knees slightly bent: they should be above the toes. The weight will move to the forefoot, the pelvis over the support, the shoulders over the pelvis. Fall on the wall and rest against it with your hands: make sure that the pelvis is not behind.
When you get comfortable, you can try this chain. Change of poses of running against the wall - running in place - falling on the wall - running with the addition of a fall forward. Over time, you will feel that the greater the slope of the fall, the higher the speed. Make sure that the pelvis does not go back, the shoulders do not fall forward, your position remains collected, there is no rocking from side to side, the body does not twist along with the arms, the movements are light and smooth. Keep your head straight, do not nod.

4. Running with arms outstretched forward

Purpose: to check how well the body works.
Execution: stretch your arms in front of you and fold your hands. If during the run they start to “walk”, you are doing something wrong. Align yourself, try not to wobble.

How to run correctly: pace and duration

Quite often, neophytes start too briskly and quickly leave the race with injuries and the belief that running is evil. In fact, evil is not to understand how fast and how long you need to train.

If you can freely carry on a conversation while running, then you need to add speed. But wheezing on individual words is wrong. Optimal speed is the golden mean between these extremes, when you can speak, but not grandly, but in short sentences. In numbers, this is about 5.5 - 7.5 minutes per kilometer, depending on the level of training.

Start joining the running with 20-minute runs three to four times a week. Don't worry if you need to step up for the first few months when things get tough. Your goal is to gradually reduce your rest periods and build up your pace. If you are an absolute beginner with no contraindications to jogging, then after 10-12 regular workouts you should be able to run at a calm pace for 30 minutes without a break.

Only when your running pace is in the range of 5.5-6.5 minutes per kilometer and you can keep it for at least half an hour, gradually add running exercises.

After warming up and 10 minutes of continuous running, do 20 seconds of maximum acceleration, then 10 frog jumps or just low jumps. And so four times in a row. At the end of the workout, perform dynamic stretching exercises (several swing and amplitude movements) and walk at a fast pace for 10 minutes.
Run uphill for 30 seconds, jump low in place 10 times or do 10 jumps if you feel strong. This is 1 approach, do 3. After - dynamic stretching.

Every week or two, add 10 seconds to your intensity interval. And try to end your workout with the intention of running a minute longer next time, not dreaming of dying in a puddle of sweat at the finish line.

How to run: run longer

When you run, your lungs, heart, and muscles work hard, but running also puts a strain on your brain. From the moment you lace up your sneakers to the end of your session, your gray matter is actively involved in the process. To prevent it from forcing you to finish your workout ahead of time, listen to the doctor of psychology Jeff Brown from Harvard University:

Visualize your success
Athletes who imagine how they achieved high results are more demanding of themselves and train more intensively. Before you run, dream about how you cross the finish line of some significant competition for you with a smile on your face.

Find words of encouragement
Come up with a catchy slogan and repeat the cherished words when you want to send everything to hell. For example, “I had time and harder” or “I can, I will, I have the strength!”. If only you yourself believed in the mantra, and it inspired you.

fool yourself
If you are reluctant not only to train, but even to look out into the street, then inspire yourself that you go out only for 3 minutes. You will see: as soon as you start jogging, the desire to turn off the straight path will disappear. And if not, then your goal does not inspire you and you need to invent another one.

smile
If not from the heart, then at least bare your teeth fervently. This will add self-confidence and help not to burst into tears at the finish line.

Don't run every day
We all know that for a good result you need to constantly train. Each session is a shake-up for muscles, bones, joints and ligaments, and the more often you expose them to dosed stress, the more resilient they become. But it is important not to overdo it with loads. Alternating monotonous running with interval running too often or accelerating beyond measure, you risk injury.

The ideal regimen for those who have recently started is 3 runs per week. If you train less often, progress will crawl like a snail, and you will run like the first time every time. And if you increase the load, then the body may not have enough time to recover. One thing: those who have neglected physical education for years, are significantly overweight, should limit themselves to two races a week and add one or two walks or bike rides. But in general, before doing recreational physical education every person you must undergo at least a minimal medical examination and consult a doctor.

If you've already been running three days a week for a month and a half, you can add a fourth workout. This is the optimal mode for most (except for preparing for competitions). Adding a fifth day is not worth it. It is better to spend 4 classes a week with full dedication and gain strength for new exploits. A good athlete is not one who runs every day, but one who is able to overcome long distances. When increasing the effectiveness of monotonous workouts, keep in mind that you should not increase by more than 10-15% per week, neither mileage, nor the number of workouts, nor the time of the run.

How to run: how to drink, what to eat - before and after running

If you are going to run for an hour, then 15-20 minutes before the start of the workout, eat 100-200 kcal in the form of carbohydrates: a banana or a slice of whole grain bread. 4 hours before training, drink 350 ml of plain water, and then continue to drink as usual.

If your running workout lasts more than 60 minutes, then every hour you need to drink 450-500 ml of a sports drink (isotonic) containing electrolytes such as sodium and potassium (not in one gulp, gradually). It is optimal to drink isotonic 100-130 ml every 15 minutes.

You can buy an isotonic drink, or you can make it yourself: for 400 ml of water, add 100 ml of any fruit or berry juice, 20 g of honey or sugar, a pinch of salt and soda on the tip of a knife

Run no earlier than 2 hours after a full meal, so that blood rushes more actively to working muscles, and not to the digestive tract.

How to run correctly: increase the distance

For many beginners, the phrase "run 5 kilometers" sounds much scarier than "15 minutes of running." And vice versa, experienced marathon runners often measure their achievements in tens of kilometers, without bothering how many minutes flew before the first sweat. In general, for those who are just starting to plan their great athletic future, we advise you to focus on time, not distance.

If you feel tired, reduce the intensity but keep moving (jogging or walking) for the set minutes. You will start planning distances later, when you are able to run 40 minutes or longer without any problems.

One more nuance about time and kilometers: you should not continuously increase either one or the other. In general, if you run 5-7 kilometers 3-4 times a week, we are very happy for you - this is a wonderful support regimen for muscle tone (including heart). If more significant achievements beckon, leave the duration the same, but add high-intensity intervals. For example, after 10 minutes of easy running for 20 minutes, alternate 2 minutes at "conversational" speed with a minute of acceleration.

If you plan to “make” a marathon (42 km) or a half marathon (21 km), then, of course, you need to increase the distance. But do it slowly and do not forget about. Let one of the races a week be long - add 2-3 kilometers to it, and leave the rest time until the next.

Gradually, you will be able to pump all your workouts in this way. After - again increase one of the races, and so on. But always follow a simple rule: the number of kilometers added should not exceed the number of training sessions per week. As a result, the distance of a long run should not be more than half of all the kilometers collected in your piggy bank for a week.

How to run: competition is fun

No matter how old you are at the moment, you can start preparing for next year's fun starts and achieve good results there. By the way, the more you invest (both moral and material) in training, the stronger the motivation will be to train with full dedication. Choose a distance that inspires you, make sure you have enough time, and start preparing.

For beginners, it’s best to look at 5-10 km races and hold off on ambitious marathon dreams. Leave it for the distant future, but for now, plan about two months to prepare for the 5K race and at least 3-4 months- ten. Work out gradually adding time and distance to one, then to several workouts per week. I hope you remember about the increase in indicators by no more than 10-15%.

An excellent motivator is a training diary, which will allow you to have a schedule of all your exploits in front of your eyes in 3-4 months. If you regularly run 15 km or less a week, then get ready for a 5-kilometer run, 15-20 for a 10-kilometer, 20-30 for a half marathon, 30 or more - wow! Get ready for a marathon.

Who to run with

Being in a company is cool. But what if your partner is well prepared and runs like an elk? Or, on the contrary, is it you - the same moose, and a friend puffs from behind?

If you have more experience, combine days when you have easy workouts with intense runs by a partner.

Do a warm-up together, and then go your own way. After training, reunite and discuss your achievements or failures. If your friend is more experienced, have a cool down together.

Go together for a group run at your level. Each of you will run for yourself, but you will find yourself in the company of people who are carried away by a common idea, in fact you will feel that you are many and you are strong.

How to run correctly: tracking running

The most popular programs: Runkeeper, Endomondo, Nike Plus - choose something to your liking, they are in iOS and Android and probably on other cellular operating systems. These are indispensable assistants that, through music that inspires you to run, will tell you in your headphones, for example, your pace over the last kilometer.

About injuries

Every year, about 75% of great people stop exercising temporarily due to injury. Some pain is inevitable while joining the orderly ranks of runners, but if you cannot move like a human being because your knees are constantly aching, you should think about it. And if the discomfort does not let go at night or lasts longer than a few days, this is an occasion to visit a doctor, especially if you have symptoms from the table below.

When is the best time to run?

In the morning or evening? They say that in the morning it is unecological and harmful for the heart, and in the evening it is harmful for sleep.

If you live in a metropolis, then the phrase “running in the morning is not environmentally friendly and harmful to the heart” loses all meaning. Not environmentally friendly either in the morning or in the evening. Yes, at the beginning of the day, the accumulation of harmful substances in the air is greater, but only relatively. Therefore, try to run in park areas and near water bodies, and ideally go out of town. In other cases, the only salvation is a fitness club, but even then not just any, but with a good ventilation and filtration system.

In fact, morning jogging is still the most useful and effective. With its help, breathing and the work of the cardiovascular system are activated, a larger volume of blood and oxygen enters the muscles and internal organs - the metabolism accelerates, the body wakes up. This will make you feel great throughout the day. If the lesson is evening, the body will not soon come to the stage of relaxation from the state of overexcitation - you simply will not be able to immediately go to bed and fall asleep peacefully. But people are all different, try running this way and that way.

What to do if you can't run anymore

We saw runners who periodically stop and start jumping in place, spreading their arms and legs to the sides. Twitch like this for a minute - and run on. These are "breaks". They make it possible to diversify a long monotonous run. Plus, they include muscles that are not focused on while jogging. It is not harmful if the pulse is in working condition, plus or minus at the "running" intensity.

If you feel that you increasingly want to switch from running to walking, then it is better to initially choose a more relaxed pace so that it is not so ragged. Then after training there will be no “I died” state.

How to drink while running

Drinking while running is a must. The liquid thins the blood - and it is easier for the heart to pump the latter. Not to mention the danger of dehydration and heat stroke. If the training is intense and long, it is advisable not to drink water, but a special sports drink - isotonic, which will replenish the salts lost with sweat and provide the body with electrolytes and vitamins. You need to drink as much liquid as you lose, plus a small reserve. This is approximately 500-1500 ml. Constantly and gradually - do not flood. Where to put the bottle? Now there are so many T-shirts with special pockets and running backpacks, so this is not a problem.

What to do if it gets bad

If any complaints arise, such as “pricks in the side”, “fainted without leaving the treadmill”, “knees ache”, “I start to choke”, “no matter how I run out, it immediately blows my back”, “pinched the lumbar nerve”, it is necessary First, stop. And secondly, seek advice from a sports doctor and undergo fitness testing. It is impossible to drive a car without passing a course of study. So it is with the body - it is impossible to run without understanding its needs, the biomechanics of movements, the processes that occur under various loads. Ideally, any training should begin with an assessment of all of the above parameters.

Run categorically contraindicated if there is an exacerbation of gastritis or peptic ulcer. When these conditions are in remission, training is not prohibited. Such loads cannot provoke the transition of gastritis to peptic ulcer. Although, of course, if you exercise regularly, then you need to be doubly serious about your diet and diet.

Can you run with varicose veins?

This disease requires the supervision of a phlebologist, who in certain cases can limit the patient's running loads. But it is impossible to give unambiguous and at the same time impersonal recommendations here: you need to look at a specific person, take into account where he works, how much he weighs, what physical condition he is in, how pronounced his varicose changes are.

Is running bad for joints?

Running is one of the most natural activities for the human body, which is very beneficial. But with a few "ifs":

you stay within the limits of normal weight for your height;
run not like a driven horse, but in a moderate volume;
on natural surfaces (long running on asphalt overstrains the ligaments and joints);
adhering to the correct technique;
in special shoes that optimally fit your foot and the configuration of the lower extremities;
competently build a rest and load regimen and maintain overall physical fitness at the proper level.

The option - 4 hours of sleep, 12 hours at the office, a hearty dinner and immediately 10 km on asphalt in sneakers that are expensive as a memory of the pioneer camp of the eighties - is definitely harmful. In other cases, before plunging headlong into serious training, you need to consult with a sports doctor or a rehabilitation specialist who will assess your condition and give recommendations for classes.

Running is a shock load on the joints, including the spine. The higher the impact, the stronger it is. Asphalt and a treadmill injure joints, not immediately, of course, but much faster than other surfaces. The injury accumulates, the joints and ligaments begin to hurt, and it is advisable to listen to this pain.

We age, the body recovers longer - in the end, with age, running will make itself felt, but only if you do it all your life. And the higher the intensity, the closer day X is. The situation will be brightened up by the right shoes (special running shoes, with shock absorption on the foot and heel, on thick soles with balloons filled with air) and a less rigid coating. Running in a place not intended for this is strictly not recommended.

How to run: stretching before and after a run

Stretching is a must. In the warm-up, use dynamic, which will prepare the muscles and ligaments for serious stress. After the race, stretch statically, holding each position for 20-60 seconds.

How to breathe properly while running

Inhale through your nose: this is how the air is filtered and warmed, and exhale through your mouth: carbon dioxide should quickly leave your lungs. And try to breathe deeply so that the cells are better saturated with air and oxygen starvation does not happen.

The safest workout for a beginner

Jogging or brisk walking for 45-60 minutes, at an intensity of 50-60% of the heart rate of the maximum, without taking into account the warm-up and cool-down. There is a simple Karvonen formula: heart rate during training = (maximum heart rate - heart rate at rest) x intensity (as a percentage) + heart rate at rest.

The interval training option is not suitable for neophytes. A ragged rhythm is a rather serious burden on the cardiovascular system.

10 Beautiful Running Jackets You Can Buy Right Now

Many sooner or later come to the decision to start running. Someone wants to lose weight, someone wants to get rid of shortness of breath. And someone just wants to keep themselves in good shape. Running for beginners is a whole science. You can't just run here. Any business, even seemingly so simple, must be approached wisely. So where to start? Let's go through the process one by one.

Training clothes and shoes

Before you start running, you need to decide what to run your workouts in. It's time to buy sports equipment.

Shoes

For the warm season, you will need sneakers with medium hard soles. Such a sole is needed so that you can run both on asphalt and on forest paths.

It is known that a hard surface and the lack of cushioning have a bad effect on the knee joints and ankles. Therefore, you need to solve this problem with the help of the sole. Too soft springy soles in our case will not work, as they will wear out quickly when running down the street. Sneakers should not be slippery. The main tasks of shoes: shock absorption of foot impacts on the road and good grip.

Running shoes will not fit unequivocally, as their soles are too thin. You can hit your feet on the asphalt.

If the shoes have laces, pay attention to what they are. We will only be interested in flat shoelaces. In no case are they round - they are quickly untied, every 500 meters you will have to stop to lace up.

In winter, sneakers should be insulated. In the assortment of many sports brands there are such models. You should pay attention to the comfort of shoes, so that nothing rubs you anywhere.

Starting a run without the right shoes, in “what is” is an illiterate approach that will quickly discourage you from training.

Tracksuit and jacket

While running, no matter what goal you are pursuing, you will sweat. Accordingly, you need clothing that can well remove moisture from the body. The greenhouse effect created in low-quality suits is undesirable, since the body will overheat, and you will have to forget about comfort.

You can take separately sweatpants and a jacket, if necessary, a jacket. Wear a comfortable T-shirt underneath. Clothing should not restrict movement.

The jacket should be light so that you do not get hot. It is desirable that the collar covers the throat. At low temperatures outside, this will save you from sore throats and colds.

In hot weather, you can wear shorts and a T-shirt for a run. Today, sports stores are full of clothes for active pastime, so buying clothes for running is no problem.

Hats

In winter and in the cold off-season, a hat should be worn on the head. The fabric of the cap is light, moisture-wicking. Jogging in the winter without a hat is a thankless task, as you can easily catch a cold and get more harm than good from training.

Special caps for skiing and running can be found in sports shops.

In winter, you will also need gloves, they must meet the same criteria as a hat.

There is a lot to be said about running for beginners. Now we will give some tips on where to run, when, and how, in general, to run in different situations.

Place for jogging

It is better to start learning to run at a sports stadium, where special circular tracks are allocated for this.

It is very convenient to run there, counting the circles passed. At first, you can not get hung up on time, but simply analyze your results by the number of laps completed. If you want to vary the distances, then keep in mind that the inner circle is smaller than the outer one. If the stadium is not enough for you, run around the outer circle.

You can set a goal for yourself, for example, for training to run 10 laps. And you can start with 1-2 circles at an average pace.

The running program for beginners at the stadium should take into account the time of year, the characteristics of the body and the climatic conditions of the region.

Jogging can be practiced in forests, park areas, quiet and peaceful places. If you're going to be running around your area, it's okay, but in the morning, when there aren't too many cars on the roads. The air in the morning is not as dirty as in the afternoon or evening.

In some countries, special places are provided for runners. Comfortable non-slip paths pass through green forests. There is fresh air and the sound of birds. All this is very impressive.

When to run and how many times a week

The most important thing about running is listening to your body. Try running in the morning, afternoon, evening. Decide when you feel most comfortable. Naturally, the experiment should be accompanied by a serious desire to start running in principle. It won't work through force.

Definitely, running in the morning helps you wake up and energizes you for the whole day. And in the evenings, oddly enough, on the contrary, it helps to fall asleep.

When choosing a time to run, keep the following tips in mind:

You can not run completely hungry and too full, that is, on a completely empty and full stomach.
Don't drink a lot of water before running. It is better to either take small sips as needed throughout the workout or drink after, but not in one gulp.
Try not to run in the rain or ice.
It is also undesirable to run in severe frost. But if this is typical weather for your region, there is no choice - you have to run. Or you should prefer classes on a treadmill in the gym.
Postpone your workout if you are sick. Colds, malaise, fever. Any condition that is different from the norm is a contraindication.
If you are hypertensive, check your blood pressure before running. Do this after your workout as well. Then compare the results. So you can determine for yourself the optimal intensity of the run. Large pressure surges should not be allowed.

You can run 3-6 times a week. Morning runs lasting 15-20 minutes can be done 6 times a week. If you work out 3 times a week, extend your run to 30-40 minutes. Focus on these numbers if you want to run 4 or 5 times a week.

Five Rules of Running

For beginners, it is important to do everything right, then jogging will become for you not only a useful activity, but also a pleasure.

Proper running is systematic and dosed. You can't run a sprint or marathon for the first time. You need to approach everything gradually, thoughtfully. Next, we will give the basic rules on the basis of which you can create a competent running program for beginners.

Rule 1: The first workout is the shortest

When you first go out to run, limit yourself to 10 minutes of jogging. Walk at a brisk pace for 3-5 minutes first, then go for a run. Your heart rate will increase significantly and your breathing will become faster. Maybe shortness of breath will appear - gradually you will get rid of it.

If you find it difficult to run, reduce your speed to a minimum, but run. While you feel the strength in yourself - do not go on walking. Let you run slower than you would walk - anyway, you need to run. If you feel that your heart is jumping out and you are choking, it's time to take a step. After you catch your breath, try running again.

Jogging for beginners should always be dosed.

After a critical load “through I don’t want to” your body may fail. And if the muscles hurt unequivocally, even in the case of the right approach, then there should be no other unpleasant sensations (pain, temperature, etc.).

Rule 2: breathing technique

For beginners, running can seem like a very grueling process. Most often this is due to improper breathing.

To start running, you need to learn the breathing technique. This will keep you out of breath for longer and will also help you get into training mode more easily.

In short, you need to make inhalation and exhalation equal in time and distribute them over 3-4 steps when it comes to jogging. That is, we stretch the inhalation and exhalation for an equal number of steps. It’s too early for you to know about sprinting - there the breathing technique is a little different.

The main thing is to keep the rhythm. If you do not have enough oxygen, take 3-4 deep breaths. Should help.

You need to inhale through the nose, and exhale through the mouth - remember this golden rule. If you breathe through your mouth, you will quickly realize that your throat is dry and you do not have enough air.

Rule 3: if you're tired, don't move

If you're just tired (feeling muscle fatigue, but your breathing and heart rate are within normal limits) and have taken a step, consider that your results this day are no better than the last time. You won't make progress that way. You need at least a little, but work through fatigue.

If you decide to take up running, be prepared to overcome yourself. Especially if your goal is to lose weight. Since this will require long regular runs.

Running classes for beginners should take place in comfortable conditions. But already in the first workouts, force yourself to sweat for at least 30 seconds, that is, run some distance through “I don’t want to”. When it comes to jogging, it won't hurt you. But, in no case, do not speed up in the first few runs if you have not run for a long time.

Rule 4: Training Regularity

Fitness and running require stability, it is not recommended to skip classes. If you're determined to start training hard, you need a running plan. Needs to be compiled. For example, you will run three times a week, every other day. Sunday will be a holiday. Decide on the duration of the runs, indicate this in the plan. And follow your plan if your health permits. If you have a cold, stop running until your recovery date.

The task of running for beginners is to achieve the desired goals. And it doesn’t matter if it’s weight loss, endurance or something else. But these goals cannot be achieved quickly - it will take time and perseverance. So be patient.

Running is, in fact, the same exercise, only long in execution time. Therefore, starting a run without first studying the technique means exposing your body to unjustified risk.

Here's a quick reminder:

The stride length should be comfortable, you should not take huge steps. They should be slightly larger than when walking. If you are very tired, you can reduce the stride length to a minimum, barely mince, but do movements similar to running.
We gently put the foot on the heel, transfer the weight to the socks and push off the surface with the toe.
We do not raise our knees high, we do not overwhelm our heels.

Rule 5: no need to endure pain

If something hurts you (leg, stomach, heart - it doesn’t matter), the action plan is this - take a step, slow down gradually and stop. If the pain is gone, try to continue the workout. If not, today you will have to complete the training and deal with the cause of the pain.

Running should be fun for you. If you experience too much discomfort, look for ways to make it less.

Running for beginners does not require special training. Just start practicing, keep the system and stability, and you will succeed!

Running technique or how to run?

About legs part 1

Consider the running technique - the work of the joints, arms, legs, spine.

Running is a controlled fall.

Those. we fall forward and just put our feet under us one by one. But how should they be set correctly?
FEET:
The leg, during health jogging, does not rise high - it seems to slide over the surface with a foot - it almost touches it. The foot touches the surface of the treadmill or asphalt with the heel - Point number 1 in the figure, then the leg begins to roll along the outer edge to the toe and there the roll passes - past the little finger to the thumb.

The foot comes off the surface at the tip of the big toe - point number 2 in the figure.
The trajectory of rolling the foot on the support looks roughly like in the figures below:

Better this way: or at least like this:

Moreover, when running - as well as when walking - the foot does not relax at the moment of rolling on the surface - mind you - rolling - i.e. the foot is like a wheel - it rolls on the surface from the heel to the big toe.
Therefore, the foot should not be relaxed at the moment of rolling - it's like a wheel rim sector. Therefore, the foot must hold the rigidity for rolling the weight of the body on it.

Jogging in almost complete darkness over rough terrain (when you generally know the route - but you can’t see and remember all the holes and bumps on the road - since the distance is about 5 km), then you understand how the foot should move - even if the running speed is about 10- 11 km per hour - this is no longer a health run, of course - but a sports one,

but understanding - how to run correctly - appears precisely on rough terrain and, especially, under poor external conditions - darkness, rain, fog.

The foot moves like this - the heel when the leg is carried - moves as close as possible to the surface - the theoretical surface - i.e. when running in almost complete darkness, you don’t know how the oncoming surface changes - but you lead your foot - with your heel close to a theoretically flat surface - but always with your toe up - like a ski jumper.

Here it must be added - that with such a carry of the foot - the knee of the leg is also bent - and the darker it is around and the terrain is more rugged, the more the knee is bent. Running is obtained on bent legs.

With such a carrying of the foot over the running surface as in the figure above, we protect ourselves from injury in the event of an accidental encounter with a hillock or pit. Of course, here I am not considering mounds the size of a meter - you can’t compensate for such ones, but small surface fluctuations - i.e. hillock up to 10-15 cm and a hole up to half a meter.

If there is a bump, then the leg or just rubs against it with the foot - that we will feel and just continue running, or if the toe unexpectedly rests on the obstacle, we will stumble of course - but because of the bent knee we will not fall - or we will not fall as much as we could with standard version of the ejection of the leg.

If the hillock does not grow so sharply, then we will begin to touch the slope of the hillock with the heel and thereby feel that there is a hillock ahead and we will react.

If there is a hole, then the fall into the hole of the leg due to bending of the knees will not be so critical.
A little lower - when describing the work of the knees and hips, it will become clear - why we are not so afraid of pits with this method of running over rough terrain.
When running during the day on even asphalt, we will not bend our knees so much and the foot will not lift up so much - which will make running more comfortable and easier - and therefore faster.
If you run classically, then an unexpected fall into a hole in the dark can cause a broken leg, or at least a dislocation.

I can say this - since we ran for several years - 90-100 runs per season, and about half of them took place in the dark, and neither rain nor snow was a reason to postpone the run, because our cardiovascular system does not care what the weather is like outside - only the parameters of the load are important to her, and the weather is only a subjective factor that affects our emotional perception. If not for this technique, I would have definitely broken or dislocated something for myself, but for all the time we were running in the dark, none of us had a single injury.
LEGS:
Legs - above the feet do not work much in the knees - the hips work harder than the knees. The knees move only a little - flexion-extension, but the main task of raising the leg and adjusting the level is performed by the hips due to the work of the back muscles. Those. in principle, we run at the expense of the back muscles - they are strong and close to the heart - as a result, the path of blood supply and the path of excretion of metabolic products is completely so far away - as if we start pumping the muscles of the legs.

The muscles of the legs also work - but not in the same load mode in which they would work without connecting the back muscles to the running process.
Calfs work - as they control the work of the foot and its push. Although at the first stage, the foot should not push at all - it just holds the shape of the wheel - for rolling on it. And only when you start running well and easily - the foot will start to push - it will happen by itself - it will simply become stronger and will push you without any noticeable effort.
So - the legs are only rearranged - like crutches - substituting under the body - falling forward - in the direction of running. The legs start to work more - when you run on rough terrain or on loose and unstable ground - that's when the legs and knees come into play - the whole leg begins to function as a large shock absorber.

But with health-improving running on a flat and hard surface, we don’t need this yet. But we will come to this - it will manifest itself as your body recovers and strengthens.
In the crossed out pictures below, I presented how we don't need to run - because we run for health, not for speed, and I gave my brief explanations for each picture.

In the photo above - I think that the knee of the leg - located behind - pushing is too straightened, we not only do not need it in a health-improving run, but it is also harmful.

And yet - as you can see in the photo - the foot in front will touch the surface with the toe, and not with the heel, which is wrong when running slowly. Yes, when you run a hundred meters, then there is a completely different running technique - similar and arising from this one, but, nevertheless, different.

In the photo above, the same shortcomings for our recreational run - an overly straightened supporting (back) leg and forward leg extension - with a lowered toe, which will lead to placing the foot on the toe or the entire foot, which is justified in high-speed running - but completely unjustified in recreational running or running long distances.

In this photo, the feet are not visible on the green grass - but the straightness of the pushing leg and the excessive bending of the front leg are clearly visible. The appearance of such a running technique appeared due to the fact that the hips were no longer used when running.

And they stopped using the hips due to the fact that they began to run a little over rough terrain and in the dark, and without it, on a flat surface, the hips became not so important and they began to be used less and less - until finally the running technique without using the muscles of the back and hips became generally accepted and already instructors began to show their students this way - and the running technique completely switched to the legs, although most of the load should be borne by the back.

This photo shows white sneakers - they seem to be located almost as they should, but this position of the legs with fully extended knees will not suit us exactly.

Here a couple of girls run almost as we need - but you should pay attention to the excessive straightening of the knee of the back - the pushing leg. But in general, it's good.

In this photo (above) along the seashore, the speed is apparently very high - since the landing will occur on the toe of the foot - which is strictly contraindicated for us for a recreational run and the push is too high - i.e. there is an element of jumping.
As for landing on the toe, there is a rule - the higher the speed, the closer the landing occurs to the toe.
On a slow run (which we are now considering), the foot touches the surface on the heel and then rolls to the toe.
At medium speed, the foot touches the surface on the entire foot and then rolls to the toe.
At high speed, the foot touches the surface with the toe, and this same touch is the push - i.e. the push is already happening, as it were, towards the support.

The photo above shows a good technical speed run along the seashore at high speed - but we don't need it yet.
Consider the recommendations for running that I found on the Internet, and they, I must say, amazed me, because before that I didn’t read books on running instructions at all, but studied running strictly in the process of running - at distances, from my own experience.
Even before serving in the army, I started running at school - then I participated in athletics competitions from school - but, to be honest, I didn’t feel the craving for sports running then - because it required colossal health and monstrous speed. In general, sport requires all internal reserves - which is not very necessary for ordinary life, there is more of a beneficial effect from tempering character, and even then it is not always positive.
I ran a lot and went skiing. In the army, I really appreciated my commitment to applied running classes - since it was applied running that was needed there - forced marches and even morning runs as part of a unit are a vivid example of applied running - i.e. not sports, but running attached to any task.

Since we did not run fast - but just ran a lot and in formation.
And this is where the purpose of running most clearly affects - one of the methods of moving over a distance. For running in the army, sports running was needed only when passing the norms of the VSK (military sports complex), and it was no longer needed and even harmful.
And if you do not pass the VSK, then it is not needed at all to perform the operational tasks of the unit. But you need to be able to run like that - if only in order to be able to run 50 meters during shelling to cover very quickly - after all, this is the right thing to do.
And with the help of our health running classes, after a certain training time (the period depends on the current state of health and your perseverance and attentiveness), you will be able to run very fast technically and the fast running technique will harmoniously flow from our health running.

Speed running is shown here (that’s why the landing is shown on the toe) - modern, sports aids are mainly aimed at this - and we don’t need such a technique for recreational running, although in general the technique is good and you can even see how the shoulder turns.

And here it seems that the speed is shown to be small - but the landing is also shown on the toe - why is this needed ?? Unclear. Looking at the picture, there is a feeling that the runner, as it were, is jumping over some kind of ditch, but the worst thing is that there is no such ditch, but there is a jump.
In modern instructions, the technique of pushing while running is generally adopted, rather than rolling in the footsteps. The push technique can be traced in almost all running manuals.

Here, too, a pair is clearly visible: a push - a landing.
Push from a fully extended supporting leg and landing on the entire foot of the front leg.
And we need to roll like a wheel. Don't jump around like a monkey.

I found a picture and although it’s not entirely clear whether it’s walking or running, in any case, walking and running should not have such a knee position as shown in the figure.
The knee of the skating (hind) leg is fully extended and its foot is completely on the surface - although it is clear that the projection of the center of gravity of the body on this surface has already gone beyond the foot support area of the skating leg. For comparison, I will post a photo next to it, which shows how to bend your knees in this position.

Here - the photo above shows, for comparison, the position of the knees when moving both when walking - and when running. On the left picture - how they teach, and on the two right - how I do and recommend. One of the rules is the knee of the back - the push leg does not straighten completely, but rolls over the foot - if the knee is straightened - then the straight knee will not work on the supporting foot. Here the video shows how to try rolling on the foot on the supporting leg:

You have to learn to follow in your footsteps.

To be continued….

Running is one of the most popular ways to lose weight today. It really helps to burn all the excess, tightens the skin and at the same time promotes health. But in fact, not everyone gets the desired results. And the point here is not that running is ineffective, but that a person does not know how to run properly for weight loss. Let's try to figure it out.

Running to burn fat is a simple and effective way to get rid of excess weight. Not just because this sport has gained immense popularity around the world. He has next benefits, including the following:

Running is available, it does not require financial investments and special equipment, so everyone can do it.
This is a safe sport, and if you follow the basic rules, it will only bring benefits.
Regular exercise really helps to lose weight, as it gives a powerful cardio load. On average, an hour of running burns 500-700 kcal.
Running gives a person comprehensive benefits, and this applies not only to the figure, but also to health. It helps fight stress, strengthens the nervous system, trains the heart and blood vessels, improving their performance.
Jogging normalizes the functioning of the digestive system, speeds up metabolism.
Running perfectly strengthens the muscles, keeps them in good shape.
This type of activity stimulates the removal of harmful toxins, toxins, excess fluid from the body.

Despite the fact that running will help everyone lose weight, you need to consider it contraindications, and they are as follows:

serious disorders in the work of the heart and blood vessels (heart defects, heart failure, pressure problems);
phlebeurysm;
bronchial asthma;
endocrine system disorders;
serious vision problems;
inflammatory processes in the body;
infectious diseases;
problems of the musculoskeletal system.

Very overweight people should consult with a specialist before jogging, as they can harm themselves. In their case, brisk walking or jogging may be more suitable.

How to run to burn fat: basic rules

We already know that the answer to the question of whether running helps with weight loss is yes. However, there are a number of nuances that need to be taken into account in order for jogging to really give a result. Let's consider them in more detail.

Run duration

Please note that the duration of the run will depend on the intensity of the training. You also need to take into account the level of physical fitness and choose the load that will be optimal. It is recommended to start with not too long runs and gradually increase their duration, as well as running distances.

It is recommended to run at least 40 minutes, because only after this time has passed, the body begins to consume not calories, but directly hated fats. Many experts recommend interval running - it increases endurance and is great for weight loss.

Preparing and Ending a Workout

Proper running for burning fat should not start and end just like that. You need to follow certain rules. Before training, consider the following:

It is recommended to eat at least two hours before training in order to burn fats;
it is useful to take a contrast shower beforehand, which will help tone muscles and blood vessels, so it will be easier for the body to transfer the load;
before the main part of the lesson, do a little warm-up - it will help prevent injuries and muscle pain, as the body will be ready for stress.

Between workouts, you need to control your nutrition. Naturally, it is not recommended to use sweet, fatty and other foods that are enemies of the figure. Limit your intake of salt, as it tends to retain fluid in the body, and this increases the volume of the body. It is also important to drink enough water, and during the training you can do this too.

Stop gradually, not abruptly. Switch from running to walking and slow down gradually. This will help restore breathing and heart rate, and cause the body to burn even more calories.
Take a warm shower after your run to help soothe your muscles and nervous system.
Avoid hypothermia. In the process of running, the body warms up, and a light breeze or draft can adversely affect health.

We select the intensity of training

An important point in how to run to burn fat is the intensity of running, which determines the rate of weight loss and the final results. It is important to remember that it is important not only to lose weight, but also not to harm health.

The more intense the workout, the faster the energy is used up. Calm and relaxed running is safe for health, but it is more suitable for keeping fit than for losing weight. And excessively intense training can lead to exhaustion of the body, and as a result, it can begin to lose not only fat, but also muscles, and the cardiovascular system can suffer from excessively strong loads.

That's why Loads should be increased gradually and consistently. If you're new to running, start low and increase over time. You can determine the intensity of the workout yourself by monitoring the pulse. Usually a good fat burning effect gives a pulse of more than 130 beats per minute. However, if this figure exceeds 150, then the load may be too intense. With the correct intensity, the pulse should return to the usual indicators no more than half an hour after the end of the run.

Control your breathing. It should be natural and deep, shortness of breath is unacceptable.

Clothing and footwear

Proper equipment also plays a significant role in running performance. Shoes and a suit for running for weight loss should be as comfortable as possible, not hinder movement.

Clothing should be chosen from natural, breathable materials. Can use a special slimming suit, providing concentration on some problem area. For example, you can buy breeches and shorts that accelerate the process of losing weight.

Shoes should be comfortable and light, ideally suited in size. It will help reduce stress on the joints and minimize the risk of injury.

Often, for those who want to reduce the volume of the abdomen, it is recommended to use belt for running and weight loss or cling film. In principle, this is useful, but do not expect a miracle to happen and you will lose weight in three workouts. These items help speed up the process of removing excess fluid, which also has a beneficial effect on the process of losing weight. There are also belts with a massage effect.

Regularity of training

How often and how much to run to burn fat? Regularity is the most important key to success. The best option is to run 3-5 times a week. To speed up the achievement of the result, you can alternate running with other types of activity, such as strength exercises or swimming. Running for weight loss is recommended for a man to combine with weight training.

Don't expect quick results. Explicit changes for the better will be noticeable after 6-8 weeks regular workouts.

Knowing how to run correctly in order to lose weight, you can improve your appearance without harming your health. Additionally, it is recommended to adhere to the following recommendations:

During the run, be sure control your physical condition. Pain, dizziness are not allowed. Breathing should remain even.
You can run both on the treadmill and in open areas. The first option is good because it is available in any weather. The second allows you to enjoy the beauties of nature and breathe fresh air, but due to weather conditions, it will not always be available. It is recommended to run not on asphalt, but on the ground - this has a beneficial effect on the level of endurance, and will allow you to properly distribute the load.
Make sure your running technique is correct.
Posture while running should be even. Breathe evenly. Changes in pace should be smooth.

If you want to achieve fat burning in a certain area through running, You can follow the following technical guidelines:

For weight loss of the legs, it is recommended to use a technique with a high lifting of the hips, include running with an added step in the training, alternate running with jumps (with or without a rope).
To lose weight in the stomach, additionally use the load on the abdominal muscles and always control their tone.

Subject to all the rules and the absence of contraindications, you can safely start running, and soon you will notice obvious changes for the better. Also remember about proper nutrition and loads of a different nature - in combination, you will get an effective program that will help you achieve the perfect figure. As a bonus, running will help you improve your health and forget about stress and depression.

Running technique for burning fat on video

Running is one of the most accessible and at the same time effective types of cardio training. It helps to lose weight, strengthens the cardiovascular system, improves immunity. Running at any time is useful, but experts still agree that morning runs are the best option, starting all the processes in the body and helping to get a boost of energy for the whole day. But for beginners, it is important to know how to start running in the morning correctly so as not to get the opposite effect.

There are many reasons to start running in the morning. Running is an aerobic exercise that involves a large number of muscles and body systems. It is accompanied by an increase in breathing and an increase in heart rate. In view of this jogging contributes to the following:

accelerate metabolic processes;
improve lung ventilation;
normalize blood pressure;
use capillaries that the body has not used before;
develop endurance;
stimulate the brain;
increase stress resistance;
actively burn calories.

Morning runs are useful for those who wake up hard and for a long time - they set up the body in the right way, energize and vigor for the day ahead, help develop determination, endurance, and strength of character. Thus, running has a complex effect on the body, so its benefits cannot be overestimated.

Also, morning running helps to cope with increased appetite.

How to start running in the morning: basic rules

“We agreed to start running at 8 in the morning” - you can often hear from someone. Indeed, agreeing to make joint runs with someone is a good decision. You can motivate each other, and it will be more fun. But this is optional. You can run alone - to whom it is more comfortable. The main thing is your motivation. You can't give up halfway.

The first thing to know - morning run for beginners should not be done immediately after waking up. The body needs to prepare for it a little. The reason is that the moment you wake up, the level of blood viscosity is greater than at any other time. Therefore, stress can harm the cardiovascular system. The best option is to wake up, drink a glass of clean water and have a light breakfast, wait a bit, and only then go for a run.

Another point is the warm-up. With it you need to start every morning run. You can warm up both on the street and at home. In the first option, start your warm-up with a walk. First, walk 100-200 meters at a normal pace. Then gradually increase the pace of walking. The second two hundred meters should be faster than the first. Then you can begin to perform general physical exercises, such as swings, tilts, turns, squats. Do your usual exercises at home. The optimal duration of the warm-up is 15-20 minutes. You don’t need more either, because you may be too tired, and you won’t have the strength to run.

The warm-up phase cannot be ignored. It helps to improve the flexibility of ligaments and joints, prepares muscles for stress, and reduces the risk of injury. It also contributes to the redistribution of blood flow, as a result of which the muscles receive more nutrients and oxygen, and the fat burning process is more active.

About breathing

If you are interested in running in the morning for beginners, then check out the key points regarding nutrition. Running refers to cyclic, that is, continuous loads, so the respiratory process must be controlled. Distraction from breathing provokes insufficient ventilation of the lungs, which will negatively affect your condition: shortness of breath will occur, it will become difficult to run, oxygen starvation of the brain is possible.

To prevent such problems observe breathing technique. When running at a medium or slow pace, try to breathe so that for every 3-4 steps you have to inhale and exhale. You need to inhale through the nose, and not the upper chest, but the diaphragm or the lower abdomen. You can exhale through your mouth. Calm and measured breathing will reduce the load on the cardiovascular system and increase the effectiveness of cardio training.

Choose the right place for a morning run. It is undesirable to run near the highway, where there are a lot of cars and very polluted air. Try to make a route where the air is as clean as possible. Great park, woodland, field.

Jogging in the morning for beginners: equipment

For jogging, choose comfortable and not heavy shoes with perforated holes. Pay special attention to the thickness of the sole, which should be at least a centimeter. Check the laces before buying. They should tie well, hold the leg firmly and not slip off.

The best clothes to run in depend on the weather. In the heat, it is better to run in the most light clothing made from natural materials. If it's less than 17 degrees outside, wear a tracksuit. When it's chilly, wear a warm suit, a light jacket and a hat that covers your ears. When running in the cold, it is better to use a windproof, waterproof suit with a thin layer of insulation. Also wear warm gloves, a hat that protects your head and ears from the wind, and high, insulated sneakers. Women, regardless of the weather, should always wear a special bra that provides the breasts with proper support.

How much and how often to run

The effectiveness of aerobic exercise to a greater extent will be determined by the frequency and duration of classes. The best schedule option is to run 3-5 times a week. For those who are just planning how to start running in the morning from scratch, you can limit yourself to three workouts. Less frequent loads may not be effective, and excessive loads tend to provoke a breakdown.

As for the duration of the lesson, for weight loss it is recommended that it lasts 30-40 minutes. The fact is that first the body burns carbohydrate reserves, and only then proceeds to the breakdown of fats. But for beginners, it will be quite difficult to cope with such a run. Start with 15 minutes, and gradually increase the level of loads.

The morning jogging schedule table for beginners, shown in the photo, will help you navigate and choose the best program for yourself.

About running technique

It seems that difficult in such a process, running in the morning for weight loss for beginners - I took it and ran. But this is not so - the technique must be correct, otherwise the effectiveness of the loads is significantly reduced, but the risk of injury to the knee or spine increases. If you feel pain and discomfort during a workout, this is an indicator that you are running incorrectly. It is important to accustom your body to take the right position. For a proper run, keep the following in mind:

Posture should be straight, keep your head straight in front of you.
The shoulders are relaxed and slightly lowered.
Elbows must be bent at a right angle, hands must constantly work.
Do not squeeze your hands.
Bend your knee as you run for cushioning.
Land on the ground below you with your feet.
Landing on your midfoot, roll onto your toes and push off the ground.

At first, it may be difficult for you to control all these nuances, but the body will eventually get used to it and will automatically assume the correct position.

How to start a run

Where to start jogging in the morning? The main mistake that most beginner runners make is high speed at the start. Start your run by walking and then gradually increase the speed of walking and go to running smoothly. A fast pace is fraught with loss of breath, which can provoke a descent from the distance ahead of time, respectively, your results will also suffer from this.

Be sure to run control your pulse. Its optimal performance is 120-150 beats per minute. When you finish your run, watch how quickly your heart rate returns. If this takes more than five minutes, reduce the intensity of the exercise.

By the way, experts often recommend interval running for beginners to lose weight. Spend the first ten minutes brisk walking, the next 15 minutes running at an average pace, then move on to maximum speed. When you feel that you have begun to get tired, and your breathing is difficult, smoothly return to an average pace. For a run, it is advisable to do 2-3 sets with accelerations.

Contraindications

Before you plan to start jogging in the morning for weight loss for beginners, make sure that you do not have contraindications. And these include the following:

diseases of the cardiovascular system: heart defects, tachycardia, angina pectoris, chronic heart failure, stroke or heart attack;
diseases of the spine (intervertebral hernia, osteochondrosis, certain forms of scoliosis);
exacerbation of chronic diseases;
lung problems (asthma, bronchitis);
arthritis and arthrosis;
flat feet;
glaucoma.

But some of the contraindications are relative, so it is recommended to consult a specialist. He will determine whether you can run and under what conditions, and if the answer is no, he will advise what you can replace jogging with.

In general, jogging in the morning is a great way to both lose weight and improve your health. Remember about regularity and perseverance - these are the main guarantees of the effectiveness of your workouts. Proper running technique combined with them will give you wonderful results.