The basic rules of running in the morning
In order to get the maximumresults, you need to run correctly. There are several rules, principles of correct running, following which, you will make this process the most effective and enjoyable for yourself. So, the very first rule is to tune in and not retreat. When you are sleeping soundly and seeing some wonderful dream and then the alarm clock rings, the first desire, most likely, will be to turn over on the other side and change the time on the alarm. Then you look out the window, and outside it is raining (or snowing, or hot - it doesn't matter), and at home - a warm bed and blanket. Most likely, the thought that today is not the best day for running will become even stronger in your mind. You will even try to find an excuse and will find, and not even one! But it is better to immediately firmly decide for yourself that you will not retreat and remember why you started all this. Rule two - the time most suitable for running. It is believed that the best time to run is from 6 to 8 am. And in fact, this is very good, because, as a rule, the working day for most people begins at 9 am, and if you wake up at 6.00 - 6.30, you can easily have time to run, get yourself in order, even drink a cup of coffee and not be late for work. Rule three - run only on an empty stomach. As with any other sport, it is better not to eat anything before training. In addition, in the case of running, this will help more actively burn calories and normalize your weight, if you have such problems. And it will be easier to run on an empty stomach than on a full one. Rule four - know where to run. This is the point with which city dwellers most often have problems. If you live near a forest, park, planting or similar area, then you are very lucky, because the best and most useful running is in nature. On the one hand, when you run, you don’t breathe in car exhaust fumes, and on the other hand, running in nature is more interesting: you can change the route, overcome some obstacles (be it a fallen tree or a ditch). Also, for beginners, it will be an advantage that there will be no people around - you will not be embarrassed that you are running somehow “wrong”. If you are not very lucky and you live somewhere in the city center, try to either run in the park or choose roads where there is not much traffic. Rule five - clothes and shoes. It is very important that you are comfortable in the clothes you are running in. It does not matter whether it is branded equipment or simple. It is important that the shoes and clothes are your size, so that you are not distracted by the fact that something is pinching or squeezing you.
The technicians of the right run
Let's take a closer look at how to do it correctlyrun, because a lot depends on this too. Firstly, you need to understand that starting to practice any kind of sport for a person who has not led an active lifestyle before is always stress and shock. Therefore, you need to give your body time to get used to the new loads. If you follow some rules, then it will be much easier and faster to accustom your body to running and you will begin to enjoy this process. The first thing that is important to do is to prepare your body for the upcoming changes. For example, you decided that you will run in the mornings. Great, but you do not need to run on the day you make the decision. And the next day too. Start with less: with morning exercises or, if you have a bike and the weather permits, with short bike rides. Do this for about a week, and then start running. The second rule that is important to follow is to increase the loads gradually. Here we are talking about several points at once. Firstly, when you go outside, you should not start running right from the entrance. This is a big mistake for many: the body has not yet woken up and this will be a huge stress for it. Therefore, walk the first 100 m. You can start at a leisurely pace, gradually accelerating it to smoothly transition to running. The same must be done when you finish running: the last 100 m should be covered, returning from running to walking, gradually reducing the pace. Next, we are talking about the pace and duration of your runs. At first, you should not imitate professional runners at a distance and "tear your lungs out." Start with a comfortable pace for yourself (most likely, it will be jogging) and duration (your first run will be no longer than 15 minutes - and this is great). You need to understand that all the ailments that you will experience are not dangerous and you just need to survive them, and do not pay attention to them. At first, you will most likely find it very difficult: your throat will be sore and scratchy, your side will be stabbing, your eyes will water, your nose will run uncontrollably, your heart will be jumping out of your throat. This is especially true for women who are overweight or have not played sports for a long time, as well as those who smoke, eat unhealthy food, drink alcohol. There are most of these people - after all, life in big cities often harms our health, rather than vice versa. And finally, the last technique of correct running - despite all the ailments, do not stop in any way. You just need to run forward and stop when your run is over in time. If you follow this rule, you will very soon notice that you have begun to run faster and longer (even for a couple of minutes, but this is already an indicator of progress) and your body recovers from the load much faster, so that you enter the entrance with an even pulse and breathing, full of vigor and energy.
If you are very shy
As we have already said, beginners have thisproblem: they think that they do something worse than everyone else or look terrible, and the people around them do nothing but look at them and judge or laugh. Believe me, this is not true at all. In fact, people do not care about each other, especially when they are busy with something of their own. If these arguments do not console you and you are still very shy and cannot overcome yourself, then there are several ways to cope with this: firstly, you can run not in the stadium or on the embankment, where there are always a lot of people, but in the park or forest, if possible. There may be people there too, of course, but you will be able to choose the route yourself, turn onto deserted paths. Secondly, you can turn on the player and run to music. On the one hand, your favorite melodies (just be sure to choose energetic ones so that there is no incentive to switch to a leisurely walk) will help you run at the same pace, and on the other hand, you yourself will not notice how you “go into the music” and stop paying attention to others. Thirdly, you can run with a friend. This helps a lot. On the one hand, this is good if you need an additional incentive to get out from under a warm blanket, and on the other hand, it will really help you overcome this barrier of uncertainty and embarrassment. It is even better for dog owners: you can run with your four-legged friend - it will only benefit you both.
