Begin to run: 15 steps on the path of this athlete

Want to run, but do not know how to start? Here are fifteen simple tips for beginners to help you become more athletic. Use these consistent steps in order to start with confidence and without any difficulties continue to run the run. If you think that running is too hard, you should just try!

Invest in shoes

It is extremely important to find suitable running shoes. If you have the wrong shoes, you will be exposed to running injuries that will negate your best intentions. Do not choose by style or color, be guided by a quality brand and recommendations of experts. Your running shoes should be comfortable from the first day. They can not be cheap, but they will last long enough, so do not try to save on your own health.

Be prepared

As with any other training, you will need the right equipment for comfort, safety and good mood. Preparing for a jogging requires some reflection: when to start, what to eat before that and what to wear. All this affects your studies. You should have clean clothes for running, in addition, it is worth to see the weather forecast in advance. Plan and time your meal so you do not run on an empty stomach or with a full stomach.

Start with small

Do not think that the first time you can run ten kilometers. In the beginning, running even for a minute can be difficult. This can undermine self-confidence even among the most positive beginners. Your expectations should be realistic, try to move at your own pace and take a step when you need it. Only after a while you will be able to run for a long time without interruption.

Do warm-up and stretching

Each lesson should begin with a couple of minutes of preparation, and end with relaxation. Begin jogging at a slow pace, and then increase the speed. Before visiting the shower, you must stretch the muscles to avoid pain in them, increase your flexibility and prevent injuries.

Charge up energy

Your muscles need a proper snack after training. It ensures that you can recover normally. Every time you run, eat food rich in carbohydrates and protein. Be sure to drink enough water after running, and during the day.

Read the terms

If you want to become a real marathon runner, you need to learn the theory of running. Find out if you are stepping on the heel or the sock, get to know different running techniques and the names of the muscles. This knowledge distinguishes the amateur from the professional.

Strive for diversity

Once you can run half an hour without a break, you will need to move to a new level. Do not run along the same route at the same speed: this will only cause boredom and cause a lack of progress in training. Change the routes, do it on the road and on the street, try to keep yourself interested in running - only so you can become an enthusiastic runner.

Slowly increase mileage

If running already seems to you a more simple task, you are ready for longer training. But remember the rule of ten percent: increase the mileage is gradually. If you do otherwise, you are waiting for health problems. Add no more than ten percent of the length of runs for the previous week.

Set your goals

As in any other training plan, there must be goals in the running so that you retain motivation. The likelihood that you will stick to the plan will be higher if you have realistic goals. Even if you want to lose weight, this should not be the only reason for running. Whatever your goal, it will help you keep motivation. If you have achieved the goal, set yourself an even bolder goal and move towards it.

Go outside

If you constantly run exclusively on a treadmill, you should try and practice on the street. They will make you more experienced runner, because the differences in the relief train different muscle groups. However, you should remember that running on the street is more difficult than on a treadmill, so for these classes you need some preparation.

Remember about safety

It does not matter where you prefer to run, first think about your safety. This is especially important for those who are alone running around the street. Watch the traffic, tell your relatives where and when you will, wear reflective clothing and a flashlight if you run in the dark. You also need to learn how to tie your shoelaces properly so as not to stumble. A double knot ensures that your sneakers do not cause injury.

Correct your posture

If you notice that progress is not too impressive, you should work on your posture and the position of your body. Correct position will help you to prevent injuries. Watch your posture when running: relax your neck, lift your knees higher, strain the press and keep your hands parallel to the ground. Only then will your lessons benefit you.

Be a strategist

Once you start to run more confidently, you should think over your running strategy to increase speed and increase mileage. Sometimes you should run at increased speed, sometimes - work on endurance, sometimes - run up the hills. The combination of training of different types will allow you to achieve the maximum result and help to overcome boredom.

Do other sports

If you want to become an experienced runner, you need not only run. Training, strengthening muscles, perfect for you. Complexes of yoga exercises will help you stretch out and become stronger. Try to do strength exercises twice a week to get the best result.

Stick to the schedule

There is no secret way of becoming a runner. You just need to train regularly. If you feel that you become more enduring, faster and more confident, do not give up, arranging a long break. Plan jogs for each week and complete your plan. This will allow you to proudly consider running your hobby!