How to Start Running: Basic rules for beginners

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basic rules on how to start running

If you decide to start running, you should know the basic rules for beginners, it doesn’t matter for what reason you want to do it, be it for losing weight, keeping fit, boosting immunity or just for fun.

Let’s start from the very beginning, the first basis for running is perseverance, not one athlete, did not succeed without forcing yourself to perform specific exercises, in a word, lazy is not the place here, unless of course you want to change for the better, running is one way to educate yourself. The first time will be the hardest, but after a month you will feel the result. Before each workout, a warm-up should follow, you need to knead not only the legs, but also all the other parts of the body.

Choosing the time of day for running, I would choose the evening from 17.00-21.00 one hour, but not later because the body tunes in for rest at night, the heartbeat slows down, and the pressure decreases. Why not run in the morning, because for me personally, there is not enough time for sleep and it’s hard to deprive myself of another hour. Judging by my acquaintances, most of those who began to do this in the morning, already six months later, abandoned this business.

But it should be noted that if you run in the morning it increases wakefulness and tone for the whole day, it can be compared with a cup of coffee in the morning. Running must be a pleasure, otherwise, you just get tired of pushing yourself over time, while running you can use dope, such as music, the music is quite distracting, sometimes you even start to forget that you are running.

For starters, you’ll have 10-20 minutes of running, after which you can increase this time, it’s better to do it 4-5 times a week, but you need to try to get one day between rest and training. For an experienced athlete, the normal pace of running is when he can run and talk without a breath, but this opportunity comes to people mainly only after half a year of training.

In the beginning, the main thing is not to take a fast pace, since often people feeling that they have the strength begin to run at a fast pace and get tired just as quickly, this is not right. First, you need to train your body to run and make it hardy, then there will be pains in the side that can occur, shortness of breath, pain in the legs. So our conclusion is that the pace should be moderate and should allow us to run long distances. It would also be nice to have such an attribute as running sneakers, their legs get tired less, running gives more comfort.

Regarding posture, the back should not be perfectly straight, but even slightly bent and directed forward, as if it would only help you run, your hands should not be clutched, but should not make unnecessary movements, as this requires extra costs energy, look only in front of you, it is better not to lower your neck, as this also causes fatigue. If the weather is cold outside, it’s enough to just run through, so as to slow down your breath, the body in this case begins to give off heat to the rhinestone, that is, running at a different or increased pace.

Each athlete must know how to breathe properly while running, inhale with his nose, exhale with his mouth, it will be difficult at first, but over time you will realize how much easier it is to do. Inhale, exhale after a few steps, the breathing rate should be moderate and not bring to the breath. For those who are doing this for weight loss, you should know that running should be your main exercise. Well, that’s all, always remember that only desire and perseverance will lead to success.