Preparing to run
Choose a time when you are comfortable running. For example, I don’t like running in the morning. I prefer evening jogging, somewhere at half past nine in the evening, when it was already dark. Benefits? The city at night looks completely different, more beautiful. Fewer passers-by. It’s also a great way to refresh your mind so that you can get back to doing something after a run. After an evening run and a cold shower, you are full of energy again! You can go jogging at midnight. I did this regularly when I didn’t have to get up early in the morning. You will also need minimal equipment. Sneakers, T-shirt, shorts. Optionally, a headband to hold the hair. All of these are best bought at a regular sporting goods store. Pay special attention to sneakers – these should not be fashion models, but running ones.
Nice thick sole with good spring in the heel area. Ignore the design and manufacturer. You can take a regular T-shirt and shorts, but it is better if they are made of thermal materials that wick away sweat. Be sure to make sure that everything fits well, even if you prefer wide clothes in life. While running, she will simply hang out on you and interfere. Again, do not pay attention to the design, you need it for sports, and not for any show-off. Get directions. Take a map, paper or yandex maps, and using a ruler along the selected route, calculate the distance. If you are a beginner, start with 3 kilometers (consider the way back and forth), the average distance for a spherical runner in a vacuum is 6-8 kilometers.
When paving the route, avoid hills and obstacles – this is part of preparing for marathon distances, so if you do not plan to marathon (10-20 kilometers or more), this is useless for you. Avoid running “around something”, for example, around a stadium, you will get bored quickly. It’s much more pleasant to run around the city. Before, you just didn’t pay attention, but you will be amazed at how many other people are running with you. Moreover, regardless of the time (of course, if it is not a deep night). Prepare a player, playlist if you plan to listen to music in the process. Regardless of your preference, I recommend calm music. I also recommend enabling shuffle (random). Take care of your headphones. They should sit tightly on the head and not fly off. It is better not to use closed headphones and with a soft rag embrasure, they will collect sweat. Ordinary plugs work well.
Just before running
Do not eat for at least 2 hours before running. If you run in the morning – do not have breakfast, if in the evening – do not have dinner. Also, don’t drink water even if you feel like it.
Lace up your sneakers well. Strong. it is necessary that they become an extension of your legs. Because running very much wears out the musculoskeletal system, shoes are the most important thing in running.
Warm up. Like at school in physical education lessons. Knead everything down to the neck. Running forces almost every muscle in the human body to work, so don’t be surprised if your shoulders ache the next day.
While running
Watch your step. Unaccustomed to it, it is very easy to stumble over a bump and fall. Especially if you are running in the dark. After a while, you will get used to automatically noticing obstacles (possible causes of falling), and you will be able to view the surroundings.
Remember to run very smoothly, with soft small steps, stepping on your heels. This may seem strange to some, but in fact, just think – when you run “at speed”, for example, sprint, you step on toes, which should be elastic – after all, you are pushing off with them. And here we are pursuing other goals – the most safe “load” our body, speed and distance are not important.
Also, control your breathing – if you start to choke, then you are running too fast. Perfect jogging – when you can run and chat with your companion at the same time. Of course this will take some practice …
Also, control your hands. Some beginners in the process of running begin to swing them very strongly (as if it helps them to run), in fact, this only takes away strength. Best of all, press your bent elbows against your torso, and your hands (squeeze the keys / player / whatever) in front of you.
The most important thing. Enjoy. Think about the meaning of life, the laws of the universe, the essence of being. Listen to your favorite music, consider the surroundings (I hope you have beautiful ones).
An average run should last 40 minutes or more. If you are a beginner, then 10-15 minutes less (it is believed that fat begins to burn 40 minutes after the start of the load).
After
It is very effective to pump the press right after running. After all, the abdominal muscles have just received a good preparatory load.
You can also do squats or push-ups if you wish. Then – straight into the shower. Little life hack: take sportswear with you to the shower, and rinse thoroughly while you wash. She’s not dirty, a thorough wash is not required, you just need to wash off the sweat soaked in it (while it is fresh and easy). Then hang to dry. The next run you will have a relatively fresh form (at least, not foul smelling).
Shower, by the way, while the body is hot, it is better to take a cool one. It is much nicer and healthier than a very hot shower (that steam goes).
You shouldn’t drink water as if not into yourself right away, it is better to wait a little.
By the way, after a run, you will not have the desire to gorge on belly. A great way to regulate your diet. But this is already a topic for a separate article on healthy eating.
That’s all. Very soon after you start your jogging session, you will get involved and start enjoying each run. It’s very simple – you just need to start.
I would like to emphasize that you can run perfectly down to a temperature of -10 degrees Celsius (even if you are not a “walrus”). If the topic is interesting, I can write about the peculiarities of running in winter separately.