Beginners in the running should not take themselves too seriously and immediately build Olympic plans. The best thing to do is use these Jogging Tips, to be attentive to yourself and your feelings while running.
Everyone who goes out for a run has individual features and individual reactions and recovery after running. Remember, you are not a professional athlete. Training should be fun, not a burden.
If one flight of stairs causes you to shortness of breath, or if you have extra weight, it is better to start by walking. Attempt to walk 10,000 steps every day for at least a week. Every kilometer you walk improves your fitness and prepares you for your first jog.
Alternate Running and Walking
The body needs to adapt to loads, so you need to start gradually. On the first run, beginners are afraid of new sensations: increases the pulse and blood pressure. The body is attempting to adjust to the new exercise, but it takes time.
If you are not ready to run at an easy continuous pace, alternate running with walking: run 3 minutes at a comfortable pace for you, and then take a step for the next 2 minutes – this is one episode. A total of six of these episodes will take you 30 minutes.
If you feel tired before completing your workout, then you have taken too high a pace or run too long. Reduce the running time and increase the walking time.
Stretch Before and After a Run
Always warm up your joints before and after running. This set of exercises includes rotations of the head, circular movements of the hands, lunges with alternating legs, etc. Warm-up exercises activate your body’s abilities and ensure optimal distribution of synovial fluid in the joints, which improves their mobility. After running, stretch exercises to cool down your muscles, improve flexibility and slow your heart rate. You can see this routine for stretching on National Health Service’s website.
Add Strength Training
It is significant to supplement your workouts with strength complexes to strengthen your muscles. Such exercises will help relieve the strain of joints and ligaments in the future, which is especially important for overweight people.
At the same time, you do not need to buy a ticket to the gym: it is quite suitable to exercises with your body weight. Organize 2-3 strength training per week. You can do it on free days or right after running.
Take Care of Your Health and Conditions
Many beginner runners complain of aching knees. Most typically, it is only an adaptation discomfort that takes place within an hour after a workout or even earlier. You do not have to give up a run because of this, but you cannot entirely ignore the pain, sometimes it can be a sign of serious problems. Some special exercises can help you strengthen the muscles around the knee and prevent knee pain. You can use National Health Service’s website and repeat them.
If the joint pain is acute, increasing, throbbing, and it does not pass in three days, then you should consult a doctor.
In addition to joint pain, runners often have muscle spasms. This most often happens to muscles on the back of the thigh and is not dangerous if you react quickly. As soon as a spasm occurs, slowly and smoothly stretch the muscle back, then gently massage it.
Diversify Your Jogs
Every athlete periodically loses inspiration, and exercises become boring. What can you do? Find different ways to diversify your routine: change the usual route, find like-minded, listen to different music or audiobooks.
Remember, no one asks you to sprint or ultra-marathon endurance. The important thing is that your workouts are safe, healthy, and enjoyable.