Learning to run long distances. From beginner to professional
It’s no secret that in recent years, running has become one of the most popular types of physical activity. Morning and evening, more and more people gather in stadiums, in sports shoe stores with a smart look, joggers choose jogging shoes, and former runner athletes open various clubs and jogging schools around the world.
But there are also a huge number of people who barely started running, immediately stop doing it, because it turns out that the beginning of the path is not so rosy and pleasant, as many runners say about it. Shortness of breath, pain in the side, elementary fatigue – all this in general discourages getting up early in the morning and “winding” circles in the stadium.
How to start running and not quit right after the start? To do this, you need to wisely and gradually approach the issue of training.
Each training session begins with a high-quality workout and ends with a hitch, a hitch is obligatory, because pressure rises in the body after exertion, and a sudden cessation of training can lead to disastrous consequences for the cardiovascular system. Everything can begin with loads on the ventricles of the heart, and end with a heart attack.
Before the workout itself, it is better to drink water beforehand, because without it you can harm the joints when running long distances. Before running, you should not be full, you can eat some bitter chocolate for the proper functioning of the body.
Speaking about the running technique, it should be noted that here too it is not necessary to impose unnecessary burdens on your body. Let’s start from above. It is better not to wind the head strongly and look at the horizon, while the speed will automatically increase when running. The jaw is worth relaxing. Bend your arms at your elbows and hardly move them, unless they themselves will run by inertia when running. The breath should be even, in rhythm with steps. As for how to breathe, there is no exact answer, everyone breathes in the way that suits him – it is generated automatically.
Someone inhales and exhales through the mouth, someone breathes only through the mouth. During the run, do not swallow saliva, spit it out – this can kill your breath. If there is abundant salivation, then saliva should simply be distributed with the tongue across the palate, but not spit, thereby not straining your body. In order not to prick in the side while running, you should exhale only when the left leg touches the cover, but if you still stabbed in the side, you should press on this side with your hand and, leaning in the same direction, exhale sharply. If, when running, the athlete simply begins to suffocate, then he should just exhale sharply and his breathing will become even again.
Asphalt is not recommended for running, it can harm the feet, knees, back and further along the growing. For running, a lawn or rubberized coating is well suited. In inexperienced runners, after one or two trainings, the front tibia, leg muscles, and thigh muscles may become ill. Their subsequent warm-up, hot baths will help to solve the problem.
Beginner program – 3 km in 15 minutes
When starting the Novice program, it is necessary to reach a level of training at which a distance of 3 km 3 times a week normally runs with a time not exceeding 15 minutes. In this program, basic running skills are perfected. Each of the programs listed below is scheduled for a week. This week of the program must be repeated without changes for 6-10 weeks until you get the result needed to move to the next program.
1 day: running 5 km at a speed (meaning not overcoming the distance as intensely as possible, but a gradual improvement in the result).
2 day: 1 km run in minimum time. Only 3 repetitions, between repetitions rest 1 minute.
3 day: run 5 km.
The program “I no longer suffocate” – 3 km in 13 minutes
This program adds quality workouts and increases mileage. Before the race, be sure to warm up well and make it a rule to finish the training with a hitch and a stretch.
1 day: 7 km run at speed.
2 day: 1 km run in minimum time. We make 3 repetitions, between repetitions rest 1 minute.
3 day: run of 500 meters in the minimum time. We do 8 repetitions, between them walking for 1 minute with a quick step.
The program “I’m on target” – 3 km in 12 minutes
This level of the program, as a rule, is the most difficult. The first two programs were only preparing the body for this work. The total mileage does not increase, since the proposed exercises are already quite demanding. In this case, overload will only hurt.
In the program “I am almost at the goal” there is the so-called “interval training” – alternating intervals of high and low intensity of physical activity. In our case, this is a change of running to squats and returning to running without respite. Alternating intervals allows you to work at the maximum limit of their strength and save valuable time.
1 day: 7 km run at speed.
2 day: 1 km run in minimum time. We do 4 repetitions, the rest between repetitions is only 40 seconds.