It’s easy to start running on one side, but difficult on the other. Simply – because running is the most accessible activity from the whole range of areas of care for the quality of your own physical form: put on your sneakers and run! Paths in parks, paved streets, clearings in the forest are everywhere, they are free and open around the clock. It is difficult – because every person who decides “to run or not to run” faces a number of questions, the answers to which must be found. This is a kind of “filter”, a test of determination .
if you pass it successfully, then everything that will happen next will look like a big stone falling from a mountain – it is very difficult to move it, but if it succeeds, then further it flies down, faster and faster, under its own weight. You just need to support his movement, and this is much easier than starting from scratch. However,
What are these questions that you have to solve for successful inclusion in the running process or for its continuation?
1.Motivation. The beginning of all beginnings.
Answer yourself as honestly as possible to the question “Why?” Using the “internal interview” technique. Asking “Why?” and when answering, one should always speak only about oneself: one’s feelings, one’s goals, one’s personal desires, leaving aside the imposed social norms and rules. How to start running?
Examples of correct wording:
“Why do I want to start running? – I want to lose weight ”,“ Why do I want to lose weight? “I gained extra weight during the fall – winter, during this period I did not exercise much and thus I want to get rid of it.”
“Why do I want to start running? “I want to improve my health”, “Why do I want to improve my health? “I want to live my life less sick, keeping the physiological parameters of a healthy person as long as possible.”
“Why do I want to start running? – I want to be in nature more often ”,“ Why do I need to be in nature more often? – Because for me this is the best vacation.
“Why would I keep running? “Running is a great emotional reboot for me.”
“Why would I keep running? – Because I really like to travel. Running, taking part in competitions is a great reason to travel “,” Why am I traveling? “Because I’m learning foreign languages and want to have more opportunities to apply my knowledge”.
“Why would I keep running? – I want to run a marathon. The Moscow Marathon will take place in six months, and I know that in order for me to run it successfully, I need to maintain my physical shape. “
True motivation always lies in the plane of real personal gain. Realize your personal benefits from start running or continuing to run with this technique and you will always have “iron” foundations that outweigh any doubts. “Personal benefits” can change over time, but the fact is, and it is true, that both beginner runners and Kenyans who run a marathon faster than 2:20 have them.
If you decide to go jogging, and even more so if you dream of covering a serious long distance, our advice to you: be sure to go through a diagnosis of your condition in a sports clinic and consult a sports doctor. This should be done by “sports” specialists, because the usual health care system is not aimed at advising the correct physical activity based on the state of the human body, but at minimizing it as a risk factor and a possible source of problems and pressure on the state budget.
The survey is also good because it can reveal hidden “sores”, the existence of which you did not suspect, but which can come out as a result of running. There are a number of diseases and conditions in which running is strictly prohibit. Objective data about your own health will help you to accurately build your training process, taking into account the characteristics of the body.
For example, if you are overweight, then you should not run right away – this can lead to injuries to joints and ligaments, it is better to walk actively, swim first, to achieve weight loss, and when the weight returns to normal, then you can already engage in jogging training or start running. For those who regularly run, such a survey should be done every year, and even better – twice: before the start of an active training and competition season and after,
3.The right choice of shoes and clothing.
In order to enjoy running, you will need to choose the right shoes and clothes. Understandably, chafing sneakers or uncomfortable clothing is demotivating. They don’t have to be super-trendy, from the latest collections, stuffed with modern technology, but they should be tailored to your running goals, the surface you will be training on, your legs (especially your feet) and your body shape.
It is better to buy running clothes and shoes in specialized stores, where several brands from the top list are presented:
Hoka one one
The north face
Sellers in mono-brand stores will imposes their brand on you; and in large, non-specialize retail chains it is extremely rare to find sellers with deep; professional knowledge of the specifics of choosing shoes and running clothes. In addition, in the assortment of such retail; most often there are models with the most minimal set of technologies; the service life of which will not even be one year. Pay special attention to the selection of running shoes and running socks… Shoes should be matching to your foot structure and the way you place it on the ground while running.
If you plan to run long distances, then choose a size one or 0.5 larger than when choosing ordinary shoes – during a prolonged load, the feet, filling with blood, swell and as a result of tight, shock contact of the nails with the inner surface, they can be injured. The socks should fit very tightly over the leg, the heel should be in its rightful place and not move anywhere after putting on the sneaker, the wide elastic band should be tightly fixed on the ankle without squeezing the blood flow.
Returning to point 1, we can say with absolute certainty that there is no such motivation for people to “just run”. People run in order to achieve a certain goal, which is 100% measured in objective numbers:
1.lose weight by 10 kg by summer (up to 1.06)
2.achieve certain physiological indicators by the beginning of the running season
3.run a marathon in September in less than 4 hours
4.run until May 1 10 km without a single stop
5.run your first long (> 20 km) trail before the end of August
Well, since there are specific goals, then in order to achieve it, it is necessary to build a “plan”. This should be a schedule of your training; based on your goals, current physical condition, and the possibilities for the number of sessions during the training period. Training plans will keep you from overtraining. It is especially characteristic of beginners who want to see the result of their efforts as soon as possible; “here and now” and begin to “burn kilometers”, not giving the body an opportunity for full recovery. You need to start jogging with an active, long walk so that the body gets used to the load.
Gradually increasing physical activity is the cornerstone of your running pleasure, not irritation and fatigue. “Golden Rule, which trainers recommend – add no more than 10% of the volume in kilometers from month to month. Forcing results can lead to injury or burnout.
Ideal scenario: training with a professional trainer, in a group or individually according to a personal plan. The plan is made by the coach, it adapts and changes depending on your condition and capabilities. For example; if you are sick or you need to go on a business trip where there will be no opportunity to train; then the plan will need to be revised taking into account the time lost for illness or work. The coach will load you not only with running volumes, but also with general physical training and special running exercises.
Tolerant scenario: training with running clubs. Most often, well-trained, professional trainers or amateurs with extensive running experience work there. There is no talk about an individual training plan; but the “pluses” are that such trainings are free, regular, systematic, organized, in the company of motivated people. Most often, cycles of such workouts are organize from brands or retail stores; and by participating in them, you can still save on buying equipment using special, discount programs for participants.
Poorly working scenario: Workout according to plans drawn up by fitness apps. Not suitable for beginners for sure. Apps create training plans based on a certain average training plan that has been implemented by other participants with similar physical characteristics. The apps do not take into account changes in your schedule or your current emotional state. The great thing about apps is that the form in which your workout data is collecting very convenient. It can be using by both you and your coach, who can use the app as a form of objective control over your training process and progress.
In conclusion, I would like to say that while jogging you can get in good physical shape, excellent mood, a large number of positive friends who think with you “on the same wavelength”, participation in grandiose running events. The choice is yours!