How to learn to run

First you need to decide when you want to run. Lark people can easily get up earlyin the morning and go out for a morning run. For others, jogging is more suitable in the evening. Do not immediately after work change into a tracksuit and run. Give the body a little rest. And then you can go for a run.

Running clothes should not be too warm, otherwise you will get hot. Therefore, even in the cold season is not worth itDress very warmly. Choose only cotton clothes: it perfectly passes air to the body and will not allow you to overheat. Also worth noting that the choice of shoes should be approached seriously. Buy sneakers of famous companies that specialize in sewing shoes for athletes. Sneakers such companies are specially designed for running and correctly stabilize the foot while driving. Many beginners run traumas because of poor-quality footwear.

Now we should talk about food. Before you start running in the morning orevenings, doctors recommend eating an apple or a handful of raisins. This will help you maintain the level of sugar in the body and avoid an easy indisposition after exercise. Also it must be taken into account that wishing to lose weight for 40-60 minutes before jogging should eat a plate of muesli or a couple of bananas. These products will provide your body with carbohydrates, without which fat burning is simply impossible. If you have very little time, then for 5-10 minutes before jogging you can drink fruit juice. If you can not eat while running, then you must drink. The best option is mineral water. After jogging, you can eat a little. And those who want to lose weight should pay attention to skimmed yogurt or yogurt, milk, eggs, low-fat cottage cheese and chicken.

For your runs choose parks. If your city has a lake, you can run around it. Running in nature parks is an ideal place, because there is clean air and not so many people.

Now let's move directly to the question of how to learn to run in the mornings or evenings. To begin with, you need to warm up the whole body. Start with a circular rotation of your hands in differentside. Then make a few lateral slopes and circular movements with the pelvis. Since the main load will be on their feet, they should pay special attention. Make a few attacks of the spindles, aside and squats. Also it is necessary to make low jumps on socks. Choose exercises for warm-up, which will prepare you for the run as much as possible. Now you can proceed directly to the run.

For beginners who do not know how to run properly, it is very important to observe the dimensionality of jogging. It is not necessary from the first days to overload yourorganism, so alternate 30 seconds of walking and 30 seconds of running. Gradually, the time of alternation can be increased. After a while you will already run for a long time. The first training should not be done too long: 15-20 minutes will be enough. Gradually increase the time to 30-40 minutes. For people who can spend a lot of time jogging, the running time can be up to 1 hour.

During the race, be sure to monitor the condition of your body. If there is pain in the side or shortness of breath,the body to rest. After all, running is stress, and any discomfort is the indignation of your body for too heavy loads. Do not try to run very fast. Choose for yourself a feasible pace. Also it is not necessary to run up the hill in the very first days of your training. Of course, this is a good strength training, but not at this stage.

Also it is necessary to talk separately about breathing. People who do not know how to learn how to runin the mornings and evenings, it is worth recalling that during the run, breathing should be smooth. Forget what we were taught in the physical education classes: to breathe while running through your nose. The fact is that during any physical exercise the body needs much more oxygen than in a calm state. You simply will not be able to inhale enough air through your nose. Therefore, you can breathe through your mouth. But keep in mind that breathing should be even. The exhalation should be as long as the inhalation.

Following these recommendations, you can easily start the morning runs that will not lead you to exhaustion, because now you know how to learn how to run.