Even those who are accustomed to watching competitions in athletics only on TV, have a chance to learn how to run, and so as not to stop for 30 minutes and at the same time feel normal. There is a special program that, according to rumors, was developed in the US and which is designed for 9-10 weeks of training to teach you to cover a distance of 5 km for half an hour. How correctly to start to run on such system, will be told in this article.
How to start running around for a beginner?
First of all, you need to want to do this. Of course, everyone has different motives that encourage action. Someone is advised by doctors, someone just gets tired of sedentary work and wants to warm up, well, some dream to lose weight . All have their own reasons to start running, but the start is the same for everyone. Those who are interested in how to start running from scratch to a girl, you can answer that the main thing here is not to hurry. After all, the task of each runner is to develop endurance and increase the duration of training, rather than speed. Of course, some manage to run a hundred-meter mark for an unlimited number of seconds, but there is a great risk that after such a desire to engage in athletics will be lost forever.
Therefore, you need to start running at the lowest speed, necessarily switching to walking. Such interruptions are very important, because they help to recover and reduce the likelihood of pain, discomfort and injury. If at the end of the session a person feels himself, even a little tired, but full of vivacity and a positive attitude, rather than exhausted and completely exhausted, then the training can be considered successful. One of the main conditions is to practice 3-4 times a week, that is, every other day. What categorically you can not do is skip training, and then make up for lost time.
It is necessary to try to run beautifully, as professional sportsmen do. If possible, correctly equip - the top of the kit can be any - any sports cut will do, but on the legs must be comfortable running shoes. Do not immediately try to learn all the subtleties of the process. The body itself will tell you what time is best for exercise , drink during running water or not drink, etc. In the future, you can purchase a heart rate monitor that will help you control the speed, track the distance and route and even allow you to accurately follow the program.
Features of the program
Those who are interested in how to start running to lose weight, it is recommended to open and close the training with a five-minute step. After moving along such a scheme: one minute to run, two minutes to go, so the total training time is 21 minutes. In the second and third weeks, the running time is increased by one minute, and in all subsequent - by two. At 5, 6 and 7 weeks, the duration of walking is reduced to 1.5 minutes, and at 8 and 9 weeks - up to 1 minute. Thus, at 10 week the runner should already be able to hold out at a fast pace for 20 minutes.
It is assumed that those who are interested in how to start running for weight loss, are overweight, and training will be given to them is not easy. Of course, it is recommended to adhere strictly to the instructions of the program, but it is very important to listen to your body and not to demand too much from it. If a person is not yet ready to move to the next stage, he can stay on the old one and it does not matter, 20 weeks it will take or even more. It does not matter which distance to start running, it is important to stay on it and not get off the chosen path. It is necessary to believe that everything will turn out and the day will come when it's time to master the level for advanced runners.