If you start "just running around" there is a high probability that you will abandon this noble occupation during the first week. Even for jogging, beginners have to be approached with special responsibility - after all, it depends not only on the effect of training, but also on whether you can generally run for more than 5 minutes.
rules
The running program for beginners must correspond to a few elementary rules, which ensure you the growth of endurance, pleasure and benefit from jogging.
- The first training is the most difficult. It is at this moment that many "are already abandoning". It is important to hold out against the raging laziness and bring the process of running to the state of habit.
- Do not run fast - this arrow on the watch does not start moving faster. Now the main thing is not speed, but run through the agreed time. As for the time, how much you need to run is available in the table. In general, in the initial stages, runners are recommended to run as slowly as possible. You can even check yourself - if during the race you have the opportunity to slow down, then earlier you took too high a pace.
- Many people are helped by the following rule of running for beginners - inspiration. To draw it follows, watching the professional athletes. See how beautiful they are running - you too can! Try to remember how they bend their legs, how they throw them forward, lower the heel, the toe ... During your run try to imitate their movements - this will not only enhance the aesthetics of the process, but will also let you forget how tired you are!
- Do not be afraid of how professionals look at you, running on the neighboring paths of the stadium. Believe me, no one cares if you alternate running with walking , breathe heavily and sweat profusely, and also look like a real "kettle". Moreover, at the stadium, no professional "runner" will not look at the imperfection / attractiveness of your figure - it's all the same to you, only running is important!
Of course, for running it is very important to choose the right sneakers. If you go to a specialized store, an advanced seller will hurry to prove to you that you do not know anything about running at all. Sneakers for "club-footed", thick, flat-footed, for running on asphalt or ground, choose just the model that "lies" on your foot and leave perfectionism for the future.