Running: how to start running and getting maximum benefit

Running: how to start running and getting maximum benefit

Chapter 1: Preparation for the first race: the foundation of success

The beginning of a running career requires not only desire, but also competent training. Neglect of this stage often leads to injuries, disappointment and refusal of running.

1.1 Medical examination: Security is primarily

Before actively starting running training, especially if you have chronic diseases, overweight or you have not played sports for a long time, you need to undergo a medical examination. Contact the therapist and, possibly, to the cardiologist. It is important to exclude contraindications for running, such as:

• Cardiovascular diseases: Ichemic heart disease, arrhythmias, heart failure. Running can create an excessive load on the heart and aggravate the condition.
• Diseases of the musculoskeletal system: Problems with joints (arthritis, arthrosis), spine (hernia, protrusion), flat feet. Running can provoke an exacerbation of these diseases.
• Other diseases: Diabetes mellitus, uncontrolled arterial hypertension, lung diseases.

The doctor will appreciate your general health, measure blood pressure, pulse, conduct an ECG and, if necessary, prescribe additional examinations. Discuss your training plan with your doctor and get recommendations on how to safely run into account your individual characteristics.

1.2 Choosing equipment: comfort and protection

Proper equipment plays a key role in comfort and running safety. Investments in high -quality equipment are investments in your health and pleasure from training.

• Running sneakers: This is the most important element of equipment. Do not save on sneakers! Contact the specialized store where consultants will help you choose sneakers corresponding to your type of pronation (neutral, hyperpronation, hypopronation) and the type of surface on which you plan to run (asphalt, soil, trail). Try a few models, run around the store and choose those in which you are most comfortable. Sneakers should provide good depreciation, foot support and ventilation. Pay attention to such brands as: ASICS, BROOKS, SAUCONY, New Balance, Hoka One, Nike, Adidas.
• Cloth: Clothing should be comfortable, not constraining and breathing. Choose clothes from synthetic materials that take moisture from the body (polyester, polypropylene). Avoid cotton, as it absorbs moisture and dries for a long time, which can lead to hypothermia. Depending on the weather, you will need:
  • Summer clothing: Shorts or running tuts, T -shirt or T -shirt.
  • Winter clothing: Thermal underwear, fleece sweatshirt, windproof jacket, taits or running pants, hat, gloves.
  • Demi -season clothes: Vetrovka, light jacket, Titsy.
• Socks: Choose special running socks from synthetic materials that take moisture and prevent the appearance of corns.
• Other accessories:
  • Pulmometer or Fitness Braslet: Allows you to track the pulse and control the intensity of training.
  • Running bag or belt: For storing a phone, keys, water and energy gels.
  • Sunglasses: Protect their eyes from ultraviolet radiation.
  • Cap or Bandana Cap: Protects the head from the sun and sweat.

1.3 Definition of goals: motivation and progress

Clearly determine why you start running. Your goals should be realistic, measurable, achieved, relevant and time limited (Smart-targets). Examples of goals:

• Losing weight: Reset a certain amount of kilograms for a certain period of time.
• Improving the physical form: Run a certain distance without stops.
• Participation in competitions: Run 5 km, 10 km, half marathon, marathon.
• Health Strengthening: Reduce blood pressure, improve sleep.
• Stress relief: Improve mood, relax after work.

Write down your goals and track progress. This will help you remain motivated and see the results of your efforts.

1.4 Planning training: gradual and regularity

Start small and gradually increase the load. Do not try to immediately run long distances. Your training plan should be adapted to your current level of physical training.

• For beginners: Start by alternating walking and running. For example, 5 minutes walk, 1 minute of running, repeat for 20-30 minutes. Gradually increase running time and reduce walking time. Train 2-3 times a week, giving the body time to restore.
• For more prepared: Start by running short distances. Gradually increase the distance and speed of running. Train 3-4 times a week, including relaxation days.
• A typical training plan for beginners (8 weeks):
  • Sunday 1-2: Walking and running: 5 minutes walk, 1 minute of running, repeat 20-30 minutes, 3 times a week.
  • Sunday 3-4: Walking and running: 3 minutes walk, 2 minutes of running, repeat 25-35 minutes, 3 times a week.
  • Sunday 5-6: Running and walking: 1 minute walking, 3 minutes of running, repeat 30-40 minutes, 3 times a week.
  • Sunday 7-8: Running cowardly: 20-30 minutes, 3 times a week.

1.5 warm -up and hitch: prevention of injuries

Warm up and hitch are important elements of each training. They help prepare muscles and joints for the load and recover after it.

• Warm-up (5-10 minutes): Light cardio load (walking, jogging), dynamic stretching (swings with legs, hands, rotation with the body). Warming warms up muscles, increases blood flow and improves flexibility.
• Hitch (5-10 minutes): Light cardio load (walking), static stretching (holding of stretching for 30 seconds). The hitch helps to reduce the pulse, remove decay products from the muscles and prevent muscle pain.

1.6 Choosing a racing place: safety and comfort

Choose safe and comfortable running places.

• Parks and stadiums: Provide a flat surface and a minimum risk of injuries.
• Sidewalks: Be careful with cars and pedestrians.
• Running paths: In fitness centers or at home.
• Trades: Suitable for more experienced runners, special sneakers are required.

Avoid running on lively roads and in the dark. Run against traffic to see approaching cars.

Chapter 2: Running Technique: Efficiency and Safety

The correct running technique not only increases the efficiency of training, but also reduces the risk of injuries.

2.1 Body position:

• Direct posture: Keep your back straight, your shoulders are straightened, your eyes are directed forward. Do not stoop and do not lean forward.
• Tilt of the case: A small tilt of the case forward (from ankles, and not from the waist) helps to move forward.
• Relaxed shoulders: Do not strain your shoulders and arms. They must be relaxed and move naturally.
• Head: Keep your head straight, chin parallel to the ground. Do not look down.

2.2 Hand movements:

• Bent at the elbows: Keep your hands bent at the elbows at an angle of 90 degrees.
• Movement back and forth: Move your arms back and forth, not across the body.
• Do not cross the middle line of the body: Hands should not cross in front of the chest.

2.3 legs movements:

• Landing to the middle part of the foot: This helps to reduce the shock load on the joints. Avoid landing on the heel or sock.
• Short step: Do not take too long steps. A short step reduces the load on the joints and increases the frequency of steps.
• High lifting knee: Do not raise your knees too high. It spends energy and increases the risk of injuries.
• Step frequency (caden): The optimal step rate is 170-180 steps per minute. Use a metronome or a fitness bracelet to control caden.

2.4 breathing:

• Breath with abdomen: Breathe with your stomach, not your chest. This provides deeper and more effective breathing.
• Rhythmic breathing: Breathe rhythmically, for example, inhalation of two steps, exhale by two steps. Adjust the rhythm of breathing under the pace of running.
• Breath through the nose and mouth: Breathe simultaneously through the nose and mouth, especially with intensive load.

2.5 Tips for improving the running technique:

• Write down the video of your run: This will help you see errors in technology and fix them.
• Contact the coach: The coach will help you develop an individual training plan and improve running technique.
• Perform special exercises: Exercises for strengthening the muscles of the bark, legs and buttocks will help improve the running technique and prevent injuries.
• Run barefoot: Short runs barefoot on the grass or sand will help improve the sense of balance and coordination.

Chapter 3: Nutrition and hydration: fuel for the runner

Proper nutrition and hydration are an integral part of successful running training.

3.1 Food before a run:

• 1-2 hours before the run: Use easily digestible carbohydrates, such as banana, toast with honey, oatmeal. Avoid fatty and heavy food.
• 30-60 minutes before the run: A small portion of carbohydrates, for example, an energy gel or a sports drink.

3.2 Nutrition during the run:

• Runs up to 1 hour: Usually they do not require additional nutrition.
• Runs more than 1 hour: Use energy gels, sports drinks or dried fruits every 30-45 minutes.

3.3 Nutrition after jogging:

• Within 30-60 minutes after running: Use carbohydrates and proteins to restore muscles and make up for glycogen reserves. Examples: protein cocktail, fruit yogurt, cottage cheese, chicken breast with vegetables.

3.4 Hydration:

• Before running: Drink 200-300 ml of water 1-2 hours before running.
• During the run: Drink in small sips every 15-20 minutes.
• After running: Drink enough water to replenish the lost fluid. Assess the amount of lost fluid by the difference in weight before and after running.

3.5 The importance of electrolytes:

During running, you lose electrolytes (sodium, potassium, magnesium) with later. To fill them, use sports drinks or electrolyte pills.

3.6 General recommendations for food for runners:

• Carbohydrates: The main source of energy for runners. Use complex carbohydrates (whole grains, vegetables, fruits) and simple carbohydrates (energy gels, sports drinks) during training.
• Squirrels: Necessary for the restoration and growth of muscles. Use proteins after training during the day.
• Fat: Important to health and hormonal balance. Use useful fats (avocados, nuts, olive oil).
• Vitamins and minerals: It is necessary to maintain health and immunity. Use a variety of fruits and vegetables.
• Drink enough water: Support the optimal level of hydration during the day.

Chapter 4: Prevention of injuries: health care

Running is a physical activity that can lead to injuries if you do not observe precautions.

4.1 common running injuries:

• Iliac tract (itbs): The pain in the knee or thigh caused by friction of the iliac-bone path about the bone ledge.
• Shinsplint (medial tibial stress syndrome): The pain in the lower leg caused by inflammation of the muscles and bones of the lower leg.
• Plantary fascia: Pain in the heel caused by inflammation of the plantar fascia (fabric connecting the heel and toes).
• Achilles tendon: The pain in the Achilles tendon caused by inflammation or rupture of the tendon.
• Stress fractures: Small cracks in the bones caused by a repeating load.
• Knee pain (patellopemoral pain syndrome): The pain around the knee cup caused by the irregular position of the knee cup or weakness of the hip muscles.

4.2 Causes of running injuries:

• Overtraining: Too rapid increase in the load or lack of rest.
• Incorrect running technique: Incorrect body position, landing on the heel, too long steps.
• Inappropriate shoes: Sneakers that do not correspond to your type of pronation or surface type.
• Weak muscles: Weak muscles of the bark, legs and buttocks.
• Insufficient warm -up and hitch: Insufficient heating of muscles and joints before training and lack of stretching after training.
• Running on solid surfaces: Running on asphalt increases the shock load on the joints.

4.3 Prevention of running injuries:

• Gradual increase in load: Increase the distance and intensity of training by no more than 10% per week.
• Correct running technique: Follow the position of the body, the length of the step and the frequency of steps.
• Suitable shoes: Choose sneakers corresponding to your type of pronation and surface type.
• Muscle strengthening: Perform exercises to strengthen the muscles of the bark, legs and buttocks.
• Warm up and hitch: Warm up muscles and joints before training and stretch after training.
• Vacation days: Give the body time to restore.
• Running on soft surfaces: Run along the grass, soil or treadmill.
• Shoe replacement: Change the sneakers every 500-800 km.
• Listen to your body: Do not ignore pain and discomfort. If you feel pain, stop training and consult a doctor.

4.4 First aid for injuries:

• Rice principle:
  • REST (rest): Stop training and let the injured area relax.
  • Ice (ice): Attach ice to the injured area for 15-20 minutes every 2-3 hours.
  • Compression (compression): Put an elastic bandage on the injured area to reduce swelling.
  • Elevation (Raising): Raise the injured area above the level of the heart to reduce swelling.
• Painkillers: If necessary, take an analgesic.
• Consult a doctor: If the pain does not pass or intensify, consult a doctor.

Chapter 5: A variety of training: overcoming the plateau

To progress in running and avoid a plateau, it is necessary to diversify training.

5.1 Types of running training:

• Easy run (recovery run): Running at a slight pace at which you can talk without difficulty. Used to recover after intense training.
• Running cowardice (long run): Running at a moderate pace for long distances. Develops endurance.
• Interval run: The alternation of short segments of quick running and recreation periods or easy running. Improves speed and endurance.
• Temporary run: Running at a constant, relatively fast pace for a certain time or distance. Improves the lactate threshold.
• Fartlex: An unstructured interval run, in which you alternate different pace of running. Develops speed and endurance.
• Hill run: Running on hills or climbs. Strengthens the muscles of the legs and develops endurance.

5.2 An example of a training plan with various types of running (for prepared runners):

• Monday: Easy run (30-45 minutes)
• Tuesday: Interval run (8 x 400 m with a vacation 400 m)
• Medium: Rest
• Thursday: Temporary run (20-30 minutes)
• Friday: Easy run (30-45 minutes)
• Saturday: Long run (60-90 minutes)
• Sunday: Rest or cross-training (swimming, bicycle)

5.3 Cross-training:

Include cross-training in your program-playing sports other than running. This will help strengthen the muscles that are not involved during running, and reduce the risk of injuries. Examples of cross-training:

• Swimming: Excellent cardio load that does not have a load on the joints.
• Bicycle: Strengthens the muscles of the legs and develops endurance.
• Power training: Strengthen the muscles of the bark, legs and buttocks.
• Yoga and Pilates: Improve flexibility and balance.

5.4 Route change:

Run along different routes to avoid monotony and stimulate different muscle groups.

5.5 Running with friends:

Running with friends is a great way to stay motivated and enjoy training.

5.6 Participation in competitions:

Participation in competitions is a great goal that will help you remain motivated and improve your results. Start 5 km with small races and gradually move on to longer distances.

Chapter 6: Motivation and maintenance of interest: long -term success

Motivation is a key factor in long -term success in running.

6.1 setting goals:

Set with realistic and achievable goals. Break big goals into small ones to see progress and remain motivated.

6.2 Tracking progress:

Track your progress using a fitness bracelet, running or training diary. Analyze your results and adjust the training plan if necessary.

6.3 reward yourself:

Award yourself for achieving goals. It can be a new equipment, a trip to the cinema or a delicious lunch.

6.4 Find the running community:

Join the running club or group on social networks. Communication with like -minded people will help you remain motivated and receive support.

6.5 Listen to music or podcasts:

Music or podcasts can run more pleasant and distract from fatigue.

6.6 run in beautiful places:

Choose beautiful and picturesque running places to enjoy the surrounding nature.

6.7 Do not compare yourself with others:

Compare yourself only with yourself. Each person is unique and has its own pace of progress.

6.8 Do not give up after failures:

Failures are part of the process. Do not give up after the first failure. Analyze your mistakes and continue to move forward.

6.9 Remember why you started to run:

In difficult times, remember why you started running. Remember your goals and motivation.

6.10 Make a run part of your life:

Integrate running into your daily life. For example, run to work or a store.

Chapter 7: Running in various conditions: Adaptation and safety

Running in various weather conditions requires adaptation and compliance with safety measures.

7.1 Running in the heat:

• Run early in the morning or evening: Avoid running in the hottest time of the day.
• Wear light clothes: Light clothing reflects the sun’s rays and helps to preserve coolness.
• Drink more water: Drink water to, during and after running.
• Use sunscreen: Apply sunscreen to open areas of the body.
• Run in the shade: Choose routes with a shadow.
• Drive the pace: Run at a shorter pace than usual.
• Follow the signs of a thermal blow: Dizziness, nausea, weakness. If these signs appear, stop training and seek medical help.

7.2 Running in the cold:

• Dress in several layers: Dress in several layers of clothing to adjust body temperature.
• Wear a hat and gloves: Protect your head and hands from the cold.
• Breathe through the nose: Breathing through the nose warms the air before it enters the lungs.
• Be careful on slippery surfaces: Run along the sidewalks sprinkled with salt or sand.
• Follow the signs of hypothermia: Trembling, chills, inhibitory. When these signs appear, stop training and warm.

7.3 Rain in the rain:

• Wear waterproof clothes: Wear a waterproof jacket and pants.
• Carry a bundle: The cap will protect the eyes from the rain.
• Be careful on slippery surfaces: Run along the sidewalks sprinkled with salt or sand.
• Avoid puddles: Puddles can hide pits and other obstacles.

7.4 Running in the mountains:

• Adapt to the height: Start with small runs at low altitude and gradually increase the height.
• Drink more water: At the height, you lose more liquids.
• Drive the pace: Run at a shorter pace than usual.
• Be careful on stony surfaces: Wear sneakers with a good tread.

7.5 Running in the forest:

• Wear bright clothes: Wear bright clothes to be visible in the forest.
• Tell someone about your route: Tell someone where you are going and when you plan to return.
• Be careful with wild animals: Do not get close to wild animals.

Chapter 8: Special Running aspects for women:

Running for women has its own characteristics associated with physiology and hormonal background.

8.1 menstrual cycle:

• The phase of the cycle: Adapt the intensity of training for the menstrual cycle. During menstruation and in front of it, it is recommended to reduce the intensity and duration of training.
• PMS (premenstrual syndrome): Pay attention to the PMS symptoms and, if necessary, consult your doctor.
• Nutrition: Increase iron consumption during menstruation.

8.2 Pregnancy:

• Consultation with a doctor: Be sure to consult a doctor before starting or continuing running training during pregnancy.
• Adaptation of training: Adapt the intensity and duration of training for your well -being and the doctor’s recommendations. You may need to switch to walking or other sports with a lower load.
• Avoid overheating: Avoid running in hot weather.
• Supporting bra: Wear a supporting sports bra.

8.3 postpartum period:

• A gradual return to running: Return to running training gradually, after consulting a doctor.
• Strengthening the muscles of the pelvic floor: Strengthen the muscles of the pelvic floor.
• Pay attention to the distasis: Follow the signs of distasis (discrepancy between the rectus abdominis).

8.4 Osteoporosis:

• Running as a prevention: Running can help prevent osteoporosis.
• Consultation with a doctor: Consult a doctor about the need to take calcium and vitamin D.

8.5 muscle strengthening:

• Especially important is the strengthening of the muscles of the bark and the buttocks.

Chapter 9: The common mistakes of novice runners:

Avoiding common mistakes will help to make running pleasant and safe.

9.1 is too rapid an increase in the load:

This is the most common mistake that often leads to injuries. Increase the distance and intensity of training gradually, no more than 10% per week.

9.2 insufficient rest:

Give the body time to restore. Do not train every day. Turn on your holiday days in your training plan.

9.3 Wrong shoes:

The choice of improper shoes can lead to injuries. Contact a specialized store where you will help you choose sneakers corresponding to your type of pronation and surface type.

9.4 Wrong running technique:

Incorrect running technique can increase the risk of injuries. Follow the position of the body, the length of the step and the frequency of steps.

9.5 insufficient warm -up and hitch:

Insufficient warm -up and hitch can lead to injuries. Warm up muscles and joints before training and stretch after training.

9.6 Poor nutrition and hydration:

Improper nutrition and hydration can reduce the effectiveness of training and increase the risk of injuries. Eat correctly and drink enough water.

9.7 Ignoring pain:

Do not ignore the pain. If you feel pain, stop training and consult a doctor.

9.8 Comparison of yourself with others:

Do not compare yourself with others. Each person is unique and has its own pace of progress.

9.9 Lack of plan:

The lack of a plan can lead to overtraining and disappointment. Make a training plan and follow it.

9.10 Lack of diversity:

The lack of diversity can lead to a plateau and boredom. Include various types of running and cross-training in your training plan.

Chapter 10: Additional tips and recommendations:

• Use running applications: Running applications will help you track progress, plan training and share results with friends. Examples of applications: Strava, Runkeeper, Nike Run Club.
• Listen to your body: Do not ignore your body signals. If you feel fatigue or pain, let yourself relax.
• Do not be afraid to experiment: Experiment with different types of training, routes and equipment.
• Enjoy: Running should be pleasure. Do not force yourself to run if you don’t like it.
• Be patient: The results do not come right away. It takes time and perseverance to achieve your goals.
• Do not give up: Do not give up after the first failure. Continue to move forward, and you will definitely achieve your goals.
• Continue to study: Read books and articles about running, visit seminars and conferences.
• Be an example for others: Inspire others to run.

Running is a great way to improve your health, physical form and mood. Start running today and enjoy all the advantages that he offers!