Before Starting Your Cross-country Training
You finally decided to take up running. This is the simplest kind of physical activity, and it will quickly help you to get in shape, lose weight, be younger, strengthen your health. You are determined to run fast, run long distances.
First tip: do not tear yourself off the bat. Running is one of the least traumatic sports, but still, you can hurt yourself, running too fast, too often, too long. It is better to start with small speeds and small distances, and gradually, improve the results. This is much more interesting than running from the heart for a week and then 4 months limp.
2. Come on Yourself the Right Sneakers
This is the most important part of the outfit. Take your time with the choice. Buy only well-known brands. Find a model that is perfect for you and is designed to run along that coverage where you will train. Grunt, asphalt, grass, forest paths, gravel – for different coatings, different sneakers. Under the link the general recommendations how to choose running shoes.
3.There Are Two Main Things in Running, Time and Place
They are the main reasons for which people do not run. “No time”. “There is no place to run.”
Time. Enough 30 minutes a day to come in great shape. Instead of one series of some stupid series, you will go for a run.
A place.Wherever people walk they can run. Parks, embankments, bicycle paths are better than streets with intensive traffic. Grunt, grass – better than asphalt. But any of this is better than just sitting at home. In special sports applications such as Endomondo or Rankiper, you can watch the running tracks of other runners. Choose the one that is closer to your home.
4.Test for 1 or 2 km.
At the very beginning of training drills, check for how much you run 1 km. or 2 km. This is to then see how your results improve. Do not try to run the test. Where is the middle between “relaxed” and “on the limit”.
5.Formula Fit to Improve the Results
F (frequency) – Frequency, for example, 3-5 times a week. I (intensity) – Intensity, meaning a comfortable pace for you to run. T (time) Time, 30 minutes a day, for example. In the beginning, even with the transition to a step, you will easily overcome 3 km. for 30 minutes, and soon calmly for the same time to run 5 kilometers. Imagine yourself a Turtle, not a Hare. Haste in increasing the speed/distance is harmful.
6.Find Your Comfortable Pace of Running
It sounds simple, but the problem is that beginning runners do not know how it feels and therefore tries too hard. From this comes overwork, apathy and even trauma. Here are some tips.
7. Do a Warm-up and a Hitch
a) Run for 1 minute less per kilometer than you ran in step 4.
b)Run with 60-75% of your maximum heart rate, which is calculated by the formula 220 minus your age. For example, your age is 30 years. So your heart rate monitor should show values in the range of 114-142 beats per minute.
c) Or the easiest way, if you can talk on the run and do not choke, then this is the right rate for you.
Devote three minutes to stretching before jogging and five minutes for walking or leisurely jogging. This time do not include in the training. This is already commonplace in all sports recommendations, but your muscles should be elastic and warmed up before any training. After jogging, do not stop abruptly, lay another five minutes for calm walking and another three minutes for stretching. Muscles will recover faster and less ache.
8.Do Not Hesitate to Go One Step Further
Doing a jog in the run with the transition to a step is not muhleozh, it’s normal. So do even experienced runners. Running and step-change is used in the following cases: when it’s your first run, to recover after a long break, after a trauma or illness, to warm up before jogging, to cool down after running, to make your run faster (in this case it’s a classic interval training) to make long jogs even longer. The best results will be if the pause with the transition to a step lasts from 1 minute to 5 minutes.