Running every day or every other day: which is more useful and how to make the right choice? Running every day Can I run every day

Running is one of the most popular types of training, apparently because no special equipment is needed. Get dressed and run.

Most people start running to get the body they want, but remember that it's not generally conducive to muscle building unless it's 100m sprints.

But, despite the bright prospects, not everyone is running. It is incredibly difficult for many - muscles and joints hurt, the lungs shrink from tension, the mouth dries up, and other unpleasant symptoms occur, up to fainting. And all because even though this is a very natural thing, you need to be able to deal with it - to study and hone the technique and be aware of the mass of subtleties.

How to run correctly: safe running technique

Let's try to describe the correct running technique as simply as possible: running is a constant fall forward, you fall and put your feet up so as not to fall - in this way, you save strength due to the energy of the fall, which partly moves you forward.

Putting your feet under your falling body must be correct: land on the toe of the foot, ideally exactly under the center of gravity of your body. With perfect landing technique, you will be able to run even on slippery ice.

“Cadence” in running (number of steps per minute) for beginners is usually too small (too long, sweeping steps, bouncing too high), one should strive to move the legs more often (about 90 steps per minute), take steps less.

The arms should move along the body, bent at a right angle, as if you were holding a towel thrown over your neck by the edges.

That, in fact, is the whole science of running, and now all this is much more detailed:

Here is the technique for performing one running step. Many nuances, but not all at once. Master these tips one or two at a time, gradually developing the skill of the correct movement. It would be optimal to hire a coach to set up the correct running technique. Zozhnik recommends, for example, trainers from the Trifit studio (this is if you are in St. Petersburg). Our experience has shown that it is more efficient and cheaper to take two or three personal training sessions with the best running coach and then follow an individual program written by him, than to do seven weeks in a group.

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At the start of each step:

• take your leg straight in front of you;
• look forward and keep your head parallel to the ground (imagine that there is a plate on the top of your head);
• bend your arms at an angle of 90 degrees or slightly less;
• do not slouch, straighten your shoulders (this also allows the lungs to open up and work more efficiently);
• keep your knees soft.

In the air:

• do not wag your hips: you are running, not dancing, running should not look sexually provocative;
• work your arms clearly back and forth, do not swing them in other directions;
• keep your shoulders back and do not pinch them;
• bend the knee and ankle joints at an angle of 90 degrees.

At the ground:

• shorter step: feet should land exactly under the buttocks;
• keep a brisk rhythm (count how many times the foot touches the ground), your goal is 85-90 times per minute;
• land on the middle of the foot, do not drive your heels into the ground (if you are running at a leisurely jog, gently put your foot on your heel and roll onto your toe);
• after the foot touches the floor, tighten the buttocks, bringing the leg to the next step.

Exercises that will improve your running technique

1. Change running postures with your back to the wall

• Purpose: to learn how to pull the heel in the right direction - under the pelvis, so that the leg does not remain behind and does not splash far forward.
• Execution: stand with your back close to the wall. Jump from foot to foot, making an active movement in the limb that you lift off the ground, and not in the one you are going to put.

2. Running in place

• Purpose: to understand that until you give the body a tilt, you will not move forward. And secure the position when the legs remain under the pelvis.
• Execution: remember exercise 1 and, according to the same principle, just run in place: pulling your heels under the pelvis and raising them to a comfortable height - approximately to the middle of the lower leg.

3. Fall on the wall

• Purpose: to learn to "fall" forward, keeping the body constantly straight.
• Execution: stand in front of the wall, knees slightly bent: they should be above the toes. The weight will move to the forefoot, the pelvis over the support, the shoulders over the pelvis. Fall on the wall and rest against it with your hands: make sure that the pelvis is not behind.
• When you get comfortable, you can try this chain. Change of poses of running against the wall - running in place - falling on the wall - running with the addition of a fall forward. Over time, you will feel that the greater the slope of the fall, the higher the speed. Make sure that the pelvis does not go back, the shoulders do not fall forward, your position remains collected, there is no rocking from side to side, the body does not twist along with the arms, the movements are light and smooth. Keep your head straight, do not nod.

4. Running with arms outstretched forward

• Purpose: to check how well the body works.
• Execution: stretch your arms in front of you and fold your hands. If during the run they start to “walk”, you are doing something wrong. Align yourself, try not to wobble.

How to run correctly: pace and duration

Quite often, neophytes start too briskly and quickly leave the race with injuries and the belief that running is evil. In fact, evil is not to understand how fast and how long you need to train.

If you can freely carry on a conversation while running, then you need to add speed. But wheezing on individual words is wrong. Optimal speed is the golden mean between these extremes, when you can speak, but not grandly, but in short sentences. In numbers, this is about 5.5 - 7.5 minutes per kilometer, depending on the level of training.

Start joining the running with 20-minute runs three to four times a week. Don't worry if you need to step up for the first few months when things get tough. Your goal is to gradually reduce your rest periods and build up your pace. If you are an absolute beginner with no contraindications to jogging, then after 10-12 regular workouts you should be able to run at a calm pace for 30 minutes without a break.

Only when your running pace is in the range of 5.5-6.5 minutes per kilometer and you can keep it for at least half an hour, gradually add running exercises.

1. After warming up and 10 minutes of continuous running, do 20 seconds of maximum acceleration, then 10 frog jumps or just low jumps. And so four times in a row. At the end of the workout, perform dynamic stretching exercises (several swing and amplitude movements) and walk at a fast pace for 10 minutes.
2. Run uphill for 30 seconds, jump low in place 10 times or do 10 jumps if you feel strong. This is 1 approach, do 3. After - dynamic stretching.

Every week or two, add 10 seconds to your intensity interval. And try to end your workout with the intention of running a minute longer next time, not dreaming of dying in a puddle of sweat at the finish line.

How to run: run longer

When you run, your lungs, heart, and muscles work hard, but running also puts a strain on your brain. From the moment you lace up your sneakers to the end of your session, your gray matter is actively involved in the process. To prevent it from forcing you to finish your workout ahead of time, listen to the doctor of psychology Jeff Brown from Harvard University:

Visualize your success
Athletes who imagine how they achieved high results are more demanding of themselves and train more intensively. Before you run, dream about how you cross the finish line of some significant competition for you with a smile on your face.

Find words of encouragement
Come up with a catchy slogan and repeat the cherished words when you want to send everything to hell. For example, “I had time and harder” or “I can, I will, I have the strength!”. If only you yourself believed in the mantra, and it inspired you.

fool yourself
If you are reluctant not only to train, but even to look out into the street, then inspire yourself that you go out only for 3 minutes. You will see: as soon as you start jogging, the desire to turn off the straight path will disappear. And if not, then your goal does not inspire you and you need to invent another one.

smile
If not from the heart, then at least bare your teeth fervently. This will add self-confidence and help not to burst into tears at the finish line.

Don't run every day
We all know that for a good result you need to constantly train. Each session is a shake-up for muscles, bones, joints and ligaments, and the more often you expose them to dosed stress, the more resilient they become. But it is important not to overdo it with loads. Alternating monotonous running with interval running too often or accelerating beyond measure, you risk injury.

The ideal regimen for those who have recently started is 3 runs per week. If you train less often, progress will crawl like a snail, and you will run like the first time every time. And if you increase the load, then the body may not have enough time to recover. One thing: those who have neglected physical education for years, are significantly overweight, should limit themselves to two races a week and add one or two walks or bike rides. But in general, before doing recreational physical education every person you must undergo at least a minimal medical examination and consult a doctor.

If you've already been running three days a week for a month and a half, you can add a fourth workout. This is the optimal mode for most (except for preparing for competitions). Adding a fifth day is not worth it. It is better to spend 4 classes a week with full dedication and gain strength for new exploits. A good athlete is not one who runs every day, but one who is able to overcome long distances. When increasing the effectiveness of monotonous workouts, keep in mind that you should not increase by more than 10-15% per week, neither mileage, nor the number of workouts, nor the time of the run.

How to run: how to drink, what to eat - before and after running

If you are going to run for an hour, then 15-20 minutes before the start of the workout, eat 100-200 kcal in the form of carbohydrates: a banana or a slice of whole grain bread. 4 hours before training, drink 350 ml of plain water, and then continue to drink as usual.

If your running workout lasts more than 60 minutes, then every hour you need to drink 450-500 ml of a sports drink (isotonic) containing electrolytes such as sodium and potassium (not in one gulp, gradually). It is optimal to drink isotonic 100-130 ml every 15 minutes.

You can buy an isotonic drink, or you can make it yourself: for 400 ml of water, add 100 ml of any fruit or berry juice, 20 g of honey or sugar, a pinch of salt and soda on the tip of a knife

Run no earlier than 2 hours after a full meal, so that blood rushes more actively to working muscles, and not to the digestive tract.

How to run correctly: increase the distance

For many beginners, the phrase "run 5 kilometers" sounds much scarier than "15 minutes of running." And vice versa, experienced marathon runners often measure their achievements in tens of kilometers, without bothering how many minutes flew before the first sweat. In general, for those who are just starting to plan their great athletic future, we advise you to focus on time, not distance.

If you feel tired, reduce the intensity but keep moving (jogging or walking) for the set minutes. You will start planning distances later, when you are able to run 40 minutes or longer without any problems.

One more nuance about time and kilometers: you should not continuously increase either one or the other. In general, if you run 5-7 kilometers 3-4 times a week, we are very happy for you - this is a wonderful support regimen for muscle tone (including heart). If more significant achievements beckon, leave the duration the same, but add high-intensity intervals. For example, after 10 minutes of easy running for 20 minutes, alternate 2 minutes at "conversational" speed with a minute of acceleration.

If you plan to “make” a marathon (42 km) or a half marathon (21 km), then, of course, you need to increase the distance. But do it slowly and do not forget about. Let one of the races a week be long - add 2-3 kilometers to it, and leave the rest time until the next.

Gradually, you will be able to pump all your workouts in this way. After - again increase one of the races, and so on. But always follow a simple rule: the number of kilometers added should not exceed the number of training sessions per week. As a result, the distance of a long run should not be more than half of all the kilometers collected in your piggy bank for a week.

How to run: competition is fun

No matter how old you are at the moment, you can start preparing for next year's fun starts and achieve good results there. By the way, the more you invest (both moral and material) in training, the stronger the motivation will be to train with full dedication. Choose a distance that inspires you, make sure you have enough time, and start preparing.

For beginners, it’s best to look at 5-10 km races and hold off on ambitious marathon dreams. Leave it for the distant future, but for now, plan about two months to prepare for the 5K race and at least 3-4 months- ten. Work out gradually adding time and distance to one, then to several workouts per week. I hope you remember about the increase in indicators by no more than 10-15%.

An excellent motivator is a training diary, which will allow you to have a schedule of all your exploits in front of your eyes in 3-4 months. If you regularly run 15 km or less a week, then get ready for a 5-kilometer run, 15-20 for a 10-kilometer, 20-30 for a half marathon, 30 or more - wow! Get ready for a marathon.

Who to run with

Being in a company is cool. But what if your partner is well prepared and runs like an elk? Or, on the contrary, is it you - the same moose, and a friend puffs from behind?

If you have more experience, combine days when you have easy workouts with intense runs by a partner.

Do a warm-up together, and then go your own way. After training, reunite and discuss your achievements or failures. If your friend is more experienced, have a cool down together.

Go together for a group run at your level. Each of you will run for yourself, but you will find yourself in the company of people who are carried away by a common idea, in fact you will feel that you are many and you are strong.

How to run correctly: tracking running

The most popular programs: Runkeeper, Endomondo, Nike Plus - choose something to your liking, they are in iOS and Android and probably on other cellular operating systems. These are indispensable assistants that, through music that inspires you to run, will tell you in your headphones, for example, your pace over the last kilometer.

About injuries

Every year, about 75% of great people stop exercising temporarily due to injury. Some pain is inevitable while joining the orderly ranks of runners, but if you cannot move like a human being because your knees are constantly aching, you should think about it. And if the discomfort does not let go at night or lasts longer than a few days, this is an occasion to visit a doctor, especially if you have symptoms from the table below.

When is the best time to run?

In the morning or evening? They say that in the morning it is unecological and harmful for the heart, and in the evening it is harmful for sleep.

If you live in a metropolis, then the phrase “running in the morning is not environmentally friendly and harmful to the heart” loses all meaning. Not environmentally friendly either in the morning or in the evening. Yes, at the beginning of the day, the accumulation of harmful substances in the air is greater, but only relatively. Therefore, try to run in park areas and near water bodies, and ideally go out of town. In other cases, the only salvation is a fitness club, but even then not just any, but with a good ventilation and filtration system.

In fact, morning jogging is still the most useful and effective. With its help, breathing and the work of the cardiovascular system are activated, a larger volume of blood and oxygen enters the muscles and internal organs - the metabolism accelerates, the body wakes up. This will make you feel great throughout the day. If the lesson is evening, the body will not soon come to the stage of relaxation from the state of overexcitation - you simply will not be able to immediately go to bed and fall asleep peacefully. But people are all different, try running this way and that way.

What to do if you can't run anymore

We saw runners who periodically stop and start jumping in place, spreading their arms and legs to the sides. Twitch like this for a minute - and run on. These are "breaks". They make it possible to diversify a long monotonous run. Plus, they include muscles that are not focused on while jogging. It is not harmful if the pulse is in working condition, plus or minus at the "running" intensity.

If you feel that you increasingly want to switch from running to walking, then it is better to initially choose a more relaxed pace so that it is not so ragged. Then after training there will be no “I died” state.

How to drink while running

Drinking while running is a must. The liquid thins the blood - and it is easier for the heart to pump the latter. Not to mention the danger of dehydration and heat stroke. If the training is intense and long, it is advisable not to drink water, but a special sports drink - isotonic, which will replenish the salts lost with sweat and provide the body with electrolytes and vitamins. You need to drink as much liquid as you lose, plus a small reserve. This is approximately 500-1500 ml. Constantly and gradually - do not flood. Where to put the bottle? Now there are so many T-shirts with special pockets and running backpacks, so this is not a problem.

What to do if it gets bad

If any complaints arise, such as “pricks in the side”, “fainted without leaving the treadmill”, “knees ache”, “I start to choke”, “no matter how I run out, it immediately blows my back”, “pinched the lumbar nerve”, it is necessary First, stop. And secondly, seek advice from a sports doctor and undergo fitness testing. It is impossible to drive a car without passing a course of study. So it is with the body - it is impossible to run without understanding its needs, the biomechanics of movements, the processes that occur under various loads. Ideally, any training should begin with an assessment of all of the above parameters.

Run categorically contraindicated if there is an exacerbation of gastritis or peptic ulcer. When these conditions are in remission, training is not prohibited. Such loads cannot provoke the transition of gastritis to peptic ulcer. Although, of course, if you exercise regularly, then you need to be doubly serious about your diet and diet.

Can you run with varicose veins?

This disease requires the supervision of a phlebologist, who in certain cases can limit the patient's running loads. But it is impossible to give unambiguous and at the same time impersonal recommendations here: you need to look at a specific person, take into account where he works, how much he weighs, what physical condition he is in, how pronounced his varicose changes are.

Is running bad for joints?

Running is one of the most natural activities for the human body, which is very beneficial. But with a few "ifs":

• you stay within the limits of normal weight for your height;
• run not like a driven horse, but in a moderate volume;
• on natural surfaces (long running on asphalt overstrains the ligaments and joints);
• adhering to the correct technique;
• in special shoes that optimally fit your foot and the configuration of the lower extremities;
• competently build a rest and load regimen and maintain overall physical fitness at the proper level.

The option - 4 hours of sleep, 12 hours at the office, a hearty dinner and immediately 10 km on asphalt in sneakers that are expensive as a memory of the pioneer camp of the eighties - is definitely harmful. In other cases, before plunging headlong into serious training, you need to consult a sports doctor or a rehabilitation specialist who will assess your condition and give recommendations for classes.

Running is a shock load on the joints, including the spine. The higher the impact, the stronger it is. Asphalt and a treadmill injure joints, not immediately, of course, but much faster than other surfaces. The injury accumulates, the joints and ligaments begin to hurt, and it is advisable to listen to this pain.

We age, the body recovers longer - in the end, running will make itself felt with age, but only if you do it all your life. And the higher the intensity, the closer day X is. The situation will be brightened up by the right shoes (special running shoes, with cushioning on the foot and heel, on thick soles with balloons filled with air) and a less rigid coating. Running in a place not intended for this is strictly not recommended.

How to run: stretching before and after a run

Stretching is a must. In the warm-up, use dynamic, which will prepare the muscles and ligaments for serious stress. After the race, stretch statically, holding each position for 20-60 seconds.

How to breathe properly while running

Inhale through your nose: this is how the air is filtered and warmed, and exhale through your mouth: carbon dioxide should quickly leave your lungs. And try to breathe deeply so that the cells are better saturated with air and oxygen starvation does not happen.

The safest workout for a beginner

Jogging or brisk walking for 45-60 minutes, at an intensity of 50-60% of the heart rate of the maximum, without taking into account the warm-up and cool-down. There is a simple Karvonen formula: heart rate during training = (maximum heart rate - heart rate at rest) x intensity (as a percentage) + heart rate at rest.

The interval training option is not suitable for neophytes. A ragged rhythm is a rather serious burden on the cardiovascular system.

10 Beautiful Running Jackets You Can Buy Right Now

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There is not a single person who did not want to have a beautiful figure. Together with the aesthetic beauty of a toned body, health, priceless for everyone, is preserved for many years. A common and affordable way to maintain your figure is running.

This type of sports load is relevant because it does not require the cost of buying gym memberships, but it is enough just to go outside and start fulfilling your goals.

Do not forget that all exercises are performed in moderation. Otherwise, excessive efforts, for which the unprepared body is not yet ready, will lead to health problems. It is worth analyzing what restrictions are required to be imposed during running exercises and whether it is possible to lose weight by doing them daily.

Jogging every day

Being a rather serious type of impact on the body, running can be a so-called warm-up type of exercise. If you do not exhaust the body during training, this type of physical work will act as a morning exercise that prepares a person for the coming days, giving vigor and activity for the whole day.

Is it possible to run every day in the morning - an open question for many. In the morning, a person gets more energy and is ready to do it “to the fullest”, but as for the daily fulfillment of this kind of standard, one cannot say unequivocally.

If the work does not have a strong load on human health, but is a regular warm-up and light exercise, then daily practice with it will be extremely useful, including for health. But if you exhaust yourself with sports every day, then this can lead to serious health problems, and you can forget about achieving your goals.

Beneficial effect on the body exercises with a frequency of 3-4 days a week. Resting at the end of the week, or preferably every other day, allows the muscles to recover from exertion. If you exceed the amount of load on the body, this will lead to its “physical exhaustion” and the likelihood of injury.

Jogging Features

Before you start hard training, you need to learn a few rules:

• Firstly, you need to approach this matter more measuredly, without sharply loading your body, which has not yet been prepared. Physical education should not drive you into insurmountable fatigue, but on the contrary, provide a surge of strength and energy for the next day.
• Having wondered if it is possible to run every day to lose weight, many novice runners try to fit this exercise into their lives in any possible “” in the daily routine. This approach is not correct, because, as in any business, sports should have their own training regimen, adhering to which you can achieve the desired result.

At the initial stages of training, one cannot count on a globally good result, since to obtain it one needs significant physical and moral efforts, the development of which occurs only with time.

Jogging time

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If you're feeling the urge to run outdoors, the best time to start your first run is late spring or early summer. Daylight is long, the temperature is comfortable, the absence of precipitation and unpleasant cataclysms increase the chance to start running. When the rainy autumn starts, you will already have a running habit, and it will not be so difficult for you to experience the threats of the weather.

What time of day should you run?

Run when it's convenient. Start from the time of work or study. But it is advisable to set aside certain hours in your busy schedule for jogging, since you yourself will endure the run, and eventually forget this business. When you run in the morning, do not forget to warm up - so the body will wake up and cheer up. Many people prefer morning runs, they give energy to do something more and charge for the whole day. In addition, running in a city where almost no one has woken up yet, where it is very quiet and deserted - atmospheric and romantic.

Where is the best place to run?

Run where you feel comfortable and easy. You can visit a sports club and run on the track, which is especially important for the cold season. And you can go out into the fresh air and run in the park, in the forest, or just around the city. For beginners, a stadium is a good option - there is excellent coverage for this type of activity and there is no need to monitor the environment, like on the street or in the park. You can do a combination, for example, do workouts on weekdays at a stadium or a treadmill, and on weekends get out into the forest and enjoy nature.

What shoes are the most comfortable?

• Remember: do not use old, non-running shoes that have been in the closet for 10 years. Otherwise, someday you may feel a sharp pain in your knee and finish training earlier than planned. Worn-out sneakers may have the wrong sole: it may be uneven or fall inward.
• Purchase special running shoes from a sports store. Ask a sales assistant to help you with the choice, pay attention to the features of the structure of your foot.
• If you are not overweight, then you do not need to choose the coolest models with cushioning and a powerful heel. It will be much more convenient to put your foot in light sneakers with thin soles. These shoes will gradually strengthen your feet and allow you to run with the right technique.
• The size of running shoes should be with a small margin, the toes need to feel free, otherwise you can easily get acquainted with nail diseases. And definitely don't wear shoes that are too small for you!

How to start running

The beginner's running program does not include the advice to "run the way you run." In order not to relearn and get used to moving correctly, you need to do everything technically right from the very beginning.

To understand how to start running in the morning from scratch, try to follow the following points:

• Don't jump on your heel and don't stretch your leg forward. This will bring injury and pain in the knees. You can't run like that barefoot or in shoes without a cushioned heel, as it hurts a lot.
• Land carefully on the widest part of the foot (the one in front) under the center of gravity first, and not in front of it. The whole foot then lands softly and lightly. The touch of the heel in this case is natural, not overweight.
• Running for beginners should not be loud, move quietly and easily. Imagine yourself as a predator that must move quickly, but silently.
• Keep your back straight, relax and lower your shoulders, tighten your abs a little.
• The hands should be free and relaxed, a right angle is maintained at the elbow, and when moving, the arms do not cross the center line (middle of the chest).
• To understand how to run correctly, take short steps, you don’t need to imagine yourself as Uncle Styopa, move your feet more often, but don’t jump up and down.
• Look straight ahead, not down.

How to dress for running

When the question is asked how to start running correctly, the answer is immediately sought on how to dress properly. You can wear any sporty, comfortable clothing that you are comfortable with. The best material for running is synthetic, as cotton quickly gets wet and sticks to the body. Girls should buy good sports underwear - fixing and wide straps.

As for how warm clothes to wear, the rule applies here: for a run, one layer is always worn less than in a normal situation. When you go outside, you should feel a little chilly and feel like throwing a warm sweater over your T-shirt. Don't worry - these feelings don't last long, you'll warm up as you run. You don’t need to put on a bunch of woolen clothes in the hope that fat will come off with sweat - they don’t lose weight at all, but rather become dehydrated, losing useful substances, which is extremely harmful for the body. You won’t be able to lose fat in this way, it’s better to do a body massage and body wrap after running, for example, honey-mustard is very useful.

The beginner's running plan is to run in a light t-shirt and shorts in the summer, and in a long-sleeved t-shirt or synthetic tracksuit in the fall and spring. If the temperature on the thermometer approaches zero, feel free to put on a windbreaker.

Where to buy clothes and shoes for beginner runners?

There are sports shops with big names to help you get started on this arduous path to perfection:

• Adidas Group CIS;
• Nike;
• Puma;
• Reebok;
• "Planet Sports";
• "Sportmaster".

How fast should a beginner run

How fast to run and how much to run for beginners are the most common questions from people who have just embarked on the path of sports. Often men start running very fast, their ambitions simply turn into a mockery of the body, and this is bad for health, namely for joints, lungs, heart, etc. In order to run fast, you need to prepare the foundation: muscles, ligaments, joints. This is achieved only by slow running over kilometer distances.

A pace convenient for running is one at which you have the opportunity to talk, and not in separate phrases or words, but in whole sentences. If you feel that it is becoming difficult to breathe and you feel your pulse is too fast, you need to slow down and start running more slowly. It doesn’t help to take a step at all to restore breathing and pulse, then run again. Speed ​​at the initial stage is not an indicator that you should pay attention to. It is much more important to gradually increase the time of continuous light running in a mode and pace that is comfortable for you, i.e. endurance.

How much to run for beginners

In order to understand how much beginners need to run, follow the weekly mileage rule: increase it by no more than 10 percent of the previous week. In order not to run a half marathon and not treat acquired injuries, know the measure and do not rush to lengthen the distance.

Do I need to run every day

You should not run every day, otherwise your muscles will not have time to recover. In addition, it is psychologically difficult to run daily. You will start skipping workouts, and then completely abandon them. Don't forget to recover and rest. Run no more than three times a week.

How to breathe while running

Breathing is a natural work of our body, which should not be regulated by the person himself. Surely you have read on the Internet that you need to breathe only through your nose, or that you need to set a specific number of breaths in and out for a few steps. It can be compared to the fact that you control your heartbeat, which is impossible. Do not bother yourself with this head, just breathe deeply and evenly.

How to start running for a beginner: warm-up, hitch and stretch

A warm-up is a small workout before a run, its task is to speed up the pulse and warm up the muscles and tendons well, preparing them for unusual loads. Typically, the warm-up includes walking at a brisk pace and physical exercises that each of us did in physical education class - various turns, squats, tilts, swings, circular movements of the head, shoulders, hands and limbs.

A hitch must always be done after the end of the run. A quick and abrupt stop is very harmful to the heart, and lungs, and muscles, so at the end you need to slowly and enjoy jogging or walking at a calm pace for 5-10 minutes.

Stretching is always done after a run to speed up your recovery and avoid nasty muscle soreness. Just stretch in all sorts of ways, but if you know how to sit on a twine, then you are doubly lucky!

What to eat before and after a run

You don't need to eat before running. For 30-60 minutes, you can have a snack with something light and carbohydrate, for example, a banana or a sandwich with curd cheese. If you are a sports nutritionist, you can eat a protein bar. For 2-3 hours, eat complex carbohydrates, such as oatmeal or wheat porridge. It is undesirable to eat protein, fatty and heavy foods a few hours before a run.

Don't forget to drink water after your workout to stay hydrated, and if it's hot outside, take some water with you.

You should not eat everything that you find in your refrigerator after a workout, under the pretext of "compensate for the calories spent." We are forced to disappoint: with loads that occur at the very beginning of the sports path, calorie consumption is small, unlike appetite. Example: half an hour of running at a speed of 9 km / h with a runner weighing 60 kg is only 270 kcal, about one small cake.

Running Plan for Beginners: How to Run 5K in 2 Months with Couch to 5k

For anyone who is just starting to run, we recommend a simple and understandable running training plan developed in the USA - Couch to 5k. This program is widely known among beginner runners and is based on a combination of running and walking. By carefully increasing the load, your heart, muscles, ligaments and joints have time to get used to them without serious injury and harm to health. In total, this program provides 3 workouts per week, they last about half an hour, or a little more.

After 2 months, a beginner will be able to easily run 5 km in a half-hour segment.

What you should pay close attention to when using the plan:

• With excessive excess weight, it is better to start walking regularly (and control nutrition) first. Running is a very heavy load on the joints and ligaments, take care of them.
• If you have heart or breathing problems, check with your doctor before running from scratch.
• Do not skip the first lessons of the program, even if they seem too simple for you. The task of the whole plan, which lasts 9 weeks, is not to learn how to run 5 kilometers at all costs, but to gently adapt the unaccustomed body to the loads, to make them simple and enjoyable. Therefore, do not deviate from the plan and reduce it.
• Always, without being lazy, do a hitch and warm-up, this is necessary in order to warm up the body, and most importantly, the heart.

How to use the plan for a beginner:

• if you are the owner of a special watch for sports, then simply set up a workout with intervals, using segments by time or distance;
• you can train at the nearest stadium - the length of any standard circle on it is 400 m;
• you can download the application to your smartphone, it does not cost much, it is available for both Apple and Android;
• in order not to spend a lot of money, you can train with a simple watch.

Natural oils and esters that can be added while taking a bath, they will help you relieve muscle stress after a run and speed up the process of losing weight:

• walnut oil;
• cacao butter;
• red hot pepper oil;
• cypress ether;
• cinnamon ether;
• orange ether;
• wheat germ oil;
• lime ether;
• black pepper ether;
• juniper ether;

A characteristic feature of the current time is the increase in the mortality rate from diseases of the cardiovascular system caused by a sedentary lifestyle of the population, excessive consumption of refined harmful products and excessive tension of the nervous system due to the mass flow of information and stress. Numerous studies and observations have shown that there is a close relationship between heart and vascular diseases and some risk factors, which include: high levels of bad cholesterol in the blood, overweight, low physical activity, frequent consumption of fatty and high-calorie foods.

To restore work metabolism and to bring cholesterol levels back to normal, you need to adjust your diet (reduce the intake of animal fats and simple carbohydrates) and add physical activity to your daily plan. And many are interested in the question, is it possible to run constantly, every day?

Running: the path to health

Running enjoys great love and respect among people of any age and varying degrees of sports fitness. Running every day is very good for your health, it helps to develop many qualities that can improve your life, make it full and healthy, namely:

• running will allow you to maintain a normal weight and a slender fit figure;
• running in the morning, you will always remain alert and efficient;
• regular jogging will instill in you self-confidence;
• running will help resist stress, insomnia and illness;
• running will teach you to quickly and correctly find a way out in every life situation.

The vast experience of research and observation suggests that regular running training is a very effective cure for many diseases. The keys to a good workout are:

• optimally selected duration and regularity of running (depends on your tasks, intentions and level of training);
• rest - the time required for;
• suitable shoes and clothing.

Can I run every day

Find out the answer to the question "Is it useful to run every day?" can be done by looking at factors such as:

1. Your age and state of health;
2. Your fitness level, running experience;
3. What is your goal when planning to run every day;
4. Do you combine running .

Consider each item and evaluate the need, benefits and harms of everyday running for each of them.

Level of training and sports experience

If you are just thinking about the time to start running every morning in the morning, and before that the last time you ran was at school or university, it may make sense to consider rational and the correct entry into your running path:

• for the first two months, start your day with walking, gradually increasing its pace and duration, so that your heart and lungs will be more or less trained to the beginning of slow runs;
• spend your first running workouts as calmly as possible, listen to the sensations of your body, evaluate. Choose the optimal rhythm for yourself - one in which you will not suffocate. In the first days of your training, you will feel severe fatigue and muscle pain, so it is best for beginners to run every other day, spending no more than 30-40 minutes on a run;
• when you feel that your body is ready for daily runs, you can start them, but do not forget that overtraining only brings harm, so periodically arrange a day for yourself to rest.

If you rate your athletic performance as advanced and have experience with regular running training, everyday running will benefit you in the following cases:

• you want to lose a small amount of extra pounds. In this case, the combination of a well-chosen diet, which implies a small daily calorie deficit, and daily lasting 30-35 minutes will help you part with the hated fat. Daily evening running will take you more time: for direct fat burning, you need to run at least 60 minutes in order to deplete the glycogen stores accumulated during the day and start using your own fat reserves.
• you are preparing for the competition. The preparatory period for daily runs takes about 30 days, but it is extremely important not to overtrain these days, so you need to rationally alternate the load. For example, on day 1 you do a high-intensity running session for 30 minutes, on day 2 you do special strengthening exercises combined with a 40-minute light jog, on day 3 you do a speed cross-country run, and so on. .

Daily jogging can harm experienced athletes in the following cases:

• You are at in the recovery phase: after difficult and serious competitions, after an injury or illness. In this case, you need to take a short break (up to two weeks - according to the recommendations of your trainer and supervising physician), during the recovery period, you can combine a light 40-minute wellness run three times a week with yoga, pool exercises, Pilates, a course of therapeutic restorative massage .

Age and health of the runner

An important preparation for daily runs is to assess your health status. It would be useful to undergo a medical examination, pass the necessary tests, get advice from a therapist, cardiologist, surgeon and phlebologist.

Remember that the following types of diseases are complete contraindications to running:

• congenital heart defects;
• heart rhythm disorders;
• hypertension with frequent relapses;
• injuries of the musculoskeletal system;
• chronic diseases in the period of exacerbation;
• diabetes mellitus in severe forms;
• progressive eye disease.

With such diseases, the specialist will help you choose the right complex of therapeutic exercises for you, write out a plan for improving walking (if your case allows it).

If you are over 40 years old, daily running is unfavorable for you, due to the slowdown in recovery processes, you can overwork very much. Wellness jogging every other day will be the best solution. On the day of rest from running, you can do joint gymnastics, yoga, swimming - any physical activity which brings you the most pleasure.

Weight training and daily running

If you exercise with weights in the gym, regular cardio workouts will be one of the main bricks in building a beautiful sculpted body: they will help train the heart, blood vessels, and save you from excess adipose tissue. Don't forget the importance of an individual approach.

If you are on stage gaining muscle mass, there is no need to get tired of daily races: the body will not have time to rest, recover, it will not have the resources to build muscle mass. At this stage, you can do high-intensity running sessions (lasting about half an hour) or no more than a couple of times a week.

If your body is losing fat, long daily running workouts will bring you clear benefits: they will help you burn unnecessary calories, give your body lightness and endurance.

Video. How to start running every day?

Running is one of the most popular and accessible sports. It helps you get in shape build muscle and improve health. There is an opinion that daily training is pointless, and even unsafe. But does this apply to running, and is it possible to jog every day.

The answer to the question of the need for daily running depends on what the goals of training are. The benefits of jogging every day will be felt in the following cases:

• . In this case, running every day is useful, but it is better to opt for long and slow runs so that the body does not consume carbohydrates as energy, but subcutaneous fat.
• To improve health. Small daily runs are great for those who want to improve the condition of the body, normalize the work of the heart and strengthen the immune system. In this case, it is worth running for pleasure and not overloading yourself excessively. But it is important that you sweat a little while jogging - through sweat, the body gets rid of toxins and toxins.
• To prepare for competitions (races, marathons). In these cases, running daily is not only possible, but also necessary in order to adapt the cardiovascular system to heavy loads. It is important to alternate the intensity of training.

Against will be relevant in such cases:

• Recovery. After the competition, the body should receive moderate exercise to maintain tone. But running every day is not worth it to leave time for recovery. It is best to alternate running with swimming, yoga and other activities.
• Muscle building. Although running is a cardio activity, it helps to strengthen and work out the muscles of the whole body. If the goal of an athlete is precisely to increase muscle mass, he must work out different muscle groups in turn, be sure to give them time to recover. Running every day in this case is not worth it. It is better to allocate several days a week for running and combine it with power loads.
• Bad feeling. With pain in the muscles, headaches, problems with pressure and other unpleasant symptoms, running every day is absolutely not worth it. It may be better to postpone training altogether for a while.

Depends on the experience of the athlete

The expediency of daily runs and their nature differ depending on the level of training of the athlete. So, if a person has just started running, then in the first week of classes he cannot run every day. It is recommended to run 3-4 times a week for 30-40 minutes. At first, it is important to master the technique of running.

ATTENTION! Before you start running, it is recommended to make sure that there are no contraindications.

Experienced athletes can do daily workouts in a mode that is comfortable for them. In this case, it is recommended to alternate the load. Professional athletes must run every day. Days of rest for them is a reduction in distance.

Systematic training is important

In running, as in any business, consistency is important. It is as follows:

1. You must know exactly how much, when and why you need to run.
2. With systematic training, you will notice results. If you write them down, you can get additional motivation for further progress.
3. Each missed lesson is a violation of the system, after which it will be more difficult in the future. If you are determined to run every day, then you need to train in this mode.

Health and age are important

First of all, before starting daily activities, you need to assess the state of health. Running has a number of contraindications:

• violation of the heart rhythm;
• congenital heart defects;
• hypertension with frequent relapses;
• problems with the spine;
• exacerbation of chronic diseases;
• severe forms of diabetes;
• progressive pathology of the organs of vision.

With such violations, a specialist can choose an alternative - health walking or therapeutic exercises. If the state of health is good, and there are no contraindications, you can run every day.

Elderly people should not run every day, because due to the slowdown in recovery processes, severe overwork is possible. The best option in this case is jogging once every two days. On days off from running, you can do yoga exercises, swim, and do joint gymnastics.

Should I run daily to lose weight?

For weight loss, daily running is useful. Regular jogging together will help you achieve the desired results soon. The best option is long and slow runs, in which the body will use fat as an energy source.

After you have managed to lose weight, it is not recommended to stop exercising - keep running to keep fit.

Training in this mode

If you decide to run every day, it is important to consider a number of rules. They will help to make classes comfortable and safe.

Shouldn't be heavy

Excessively exhausting yourself when jogging is not worth it, especially if you are a beginner. Otherwise, the body will quickly get tired, and you will give up training. It's normal to be tired while running, but you need to stay energized, especially if you run in the morning and have a productive day ahead of you.

Pay attention to pace

Running speed is determined individually and depends on the goals. If you run for health and weight loss, it is best to choose long and slow jogging.

It is useful to alternate the pace of running, using the interval principle. For example, for 30 seconds you run at a fast pace, then for 90 - at a slow pace. At the same time, it is important to focus on your feelings.

IMPORTANT! Running should start with a 5-10 minute warm-up, and end with a hitch of the same duration.

As fitness increases, it is important not to overdo it with speed. Most runs should be slow, and 1-2 times a week you can run at a fast pace. You need to improve speed performance smoothly and confidently, showing patience. Then you can achieve your goals by preventing injury.

To achieve results, you need to vary the load. This is about speed: as already mentioned, slow runs a couple of times a week can be alternated with fast ones. Keep in mind that the body gets used to the load, and if you do not increase it for a long time, there will be no results from running. It is recommended to regularly increase the duration of the run, while monitoring the state of health.

For weight loss, interval running is useful, in which fast and slow pace alternate. You can also periodically alternate regular running with running with weights on your legs - this way you can combine cardio and strength training.

Our wishes

And a few more important things to consider with daily workouts:

• Useful, but they are suitable for those who get up early and go to bed early enough. But you can run in the evening, 2-3 hours before bedtime.
• The optimal duration of a run is 30-50 minutes.
• The most avid runners are interested in whether it is possible to run twice a day - in the morning and in the evening. This option is suitable for a person with good health, who does not have any diseases.
• You will achieve the effect in losing weight if you spend more calories than you consume.
• If you run regularly, it is important to give up bad habits, as the load on the cardiovascular system in this case will be too high.
• Do not eat directly before a workout. It is recommended to eat for 1-1.5 hours, giving preference to proteins, cereals, fruits and vegetables. Immediately after class, it is also better to wait a little with food.
• You can drink water both before and after, and during a run.
• While running, it is important to maintain proper breathing.
• Remember to warm up and cool down.

Daily running has a number of benefits. It is good for both health and figure. It's an easy and affordable way to keep fit or improve. But in order to get only benefit from it, it is important to study all the rules and make sure that there are no contraindications.