They will help you 10 running secrets that every beginner runner should know.

1. Gradualism. Don't end your run abruptly. If you decide to stop, and at the end of each run (and each part of the run), start by jogging at a slow pace. Less intense movements will help gradually restore your heart rate and breathing. Don't forget to stretch after your run.

2. Cross-training. Don’t expect that just jogging will be enough to tone your muscles and lose weight. The golden rule for all runners is to keep yourself busy with a variety of workouts. This improves your running performance. Cycling, swimming, walking, aerobics - these activities should not be forgotten. At least once every 2 weeks, replace jogging with any other activity. This will take away the routine and will also help work those muscles that are not used in running. You will see that after unusual loads you will become a better runner.

3. DOMS. This term is used by athletes to describe muscle soreness after very intense workouts. They usually last 1-2 days, but cause a lot of discomfort. These feelings are especially familiar to beginners who force things too much. Sometimes a condition called DOMS is accompanied not only by muscle pain, but also by nausea, fatigue, and exhaustion. Therefore, it is better to try to get rid of it in simple ways:

Before your run, drink a cup or two of coffee or tea (with caffeine) to increase muscle strength and endurance and reduce the likelihood of soreness.

Snacks should be low in fat and high in carbohydrates, and protein is also indicated.

Remember to warm up before you start running.

If you have to stop during training, do not stop moving, it is better to rest while moving, only reduce the intensity of movements.

Drink water every 15 minutes during your workout to stay hydrated.

The immediate post-workout snack should be carbohydrate and protein (4:1 carbohydrate to protein ratio) to help replenish nutrients lost during exercise.

A good massage from a specialist can bring noticeable relief.

An ice bath or a cold one are recognized assistants for professional athletes; the ice bath is no higher than the waist and no longer than 7 minutes.

4. Kicks. When we run, our feet bear a very large load, they hit the ground with every step we take, the load is transferred to the joints and muscles of the ankles and calves. To reduce the risk of injury, you need to land correctly. Experts advise landing on the entire surface of the foot at once, and not from toe to heel, as we are used to doing when walking.

5. Interval jogging. This is the division of running into short periods at different speeds. That is, slow running is followed by a period of more intense running (as fast as possible). Practice exactly this approach. Interval training is important not only because it allows you to improve your running, it is also important for more efficient fat burning.

6. Shoes. To avoid injury, buy good running shoes. They absorb shock from the feet. And this is especially important for those suffering from flat feet, as well as those who have a gait with the foot falling inward. The right running shoes allow you to run and enjoy running, instead of injuries and sprains.

7. Posture and technique. Always keep your arms bent, your back straight, and your head straight (not tilted to the side). Spend your first workouts not on endurance running, but on running with proper technique. This will protect you from injury. Leaning too far forward makes breathing difficult and puts too much strain on your back. You shouldn’t throw your head too high, but you shouldn’t tilt your head too much either, this also makes breathing difficult.

8. Keep track of time and distance. To set yourself new goals every time, as well as analyze your successes, get devices such as a stopwatch and a pedometer. Keep track of the distances you run. Set new tasks more often (not only for time, but also for distances). Track, for example, how long it takes you to run the same distance each month. Immediately make sure that the results from the training are there and progressing.

9. Find your pace. At first, you shouldn’t think about running fast and a lot. You can start by running 3-5 km 3-5 times a week for 5 weeks in a row at a pace that is comfortable for you. This start will allow you to avoid injury and learn your acceptable running pace. Next, move on to interval jogging to avoid the plateau effect. You can only do sprints (every seventh workout). For beginners, sprint periods can be up to 10 minutes, for experienced runners - 20 minutes, for advanced runners - 40 minutes. If you feel dizzy and weak, it is better not to do intense jogging.

10. Running-warm-up. If you choose running not as the main element of training, but as a warm-up, and then go to the gym, then such a run should be no shorter than 5 minutes. During this time, the muscles can begin to warm up. Running for a shorter duration does not make sense. But even such running should be started gradually, from less intense to more intense.

And so you run, run constantly, regularly and often. You're on top of the world, and to be honest, these days you really feel like a hero. A stronger, healthier, more amazing version of yourself. Just a few months ago you were struggling to climb like an elephant. Let's enjoy this feeling for a second, because now it's time... to run faster!

You know it's true, either you move forward to success or you fall back, losing ground. There is no such thing as “standing still.” In addition, to maintain interest you need to push (not punish!) yourself. And if you want to lose weight, you need to maintain these intensity levels to continue losing weight.

Beginner runners

If you're still relatively new to running, a little patience won't hurt. Before you can start running fast, you need to learn how to run long distances. It is important to give yourself time to strengthen your leg muscles and connective tissue, which will prepare your body to withstand future more intense and advanced workouts. Your main goal as a runner is to run regularly and without injury.

If you start too hard or too early, you risk falling back due to injury. And if you drop out of the game at the very beginning of your running practice, there is a high risk that you will not run again at all. So, it’s better to move forward slowly but surely, with each step you become better and stronger. If you try to achieve your goal quickly, it will most likely take you longer than if you approached the matter calmly and with patience.

Just because you're not yet ready to accelerate your progress with advanced training techniques doesn't mean you can't start racing. In fact, participating in races such as 5K is a great way to gain experience without any pressure. Not only will you learn about organized and competitive running, but you will also gain insight into your running pace and experience the joy and spirit of running.

There are several tips that can help runners of all levels run faster.

1. Focus on body position

Taking the time to learn proper running position is an investment you won't regret. Running with proper posture not only reduces the risk of injury, but it also pays off when it comes to speed. If you run more efficiently and economically, you have more energy to run faster. The easiest way to correct many errors in body position is to “run straight” and relax. This instantly relieves a number of common running problems. For more information about this, read how to run correctly.

2. Losing weight

Again, super simple. The less you weigh, the less weight you have to carry, the faster you can run. This applies to any weight - be it a bicycle wheel or a heavy tractor wheel. If you want to lose weight, then this is an additional incentive! Research shows that for every pound of weight lost, a runner speeds up an average of 2 seconds per mile. If you lose 10 pounds, you can run a mile 20 seconds faster. For the 5K, that's 1 minute faster, and for the marathon it's almost 9 minutes faster.

3. Rest and Recovery

Running every day will not make you faster. Rest is just as important as running. Therefore, rest days are necessary for the body to repair and restore muscles, strengthen tendons and ligaments. So by skipping days off, which are vital for recovery and injury prevention, you're unlikely to see the speed improvements you're looking for. Conclusion? You should not run for more than 2-3 days without a break.

4. Get stronger

Running is primarily a cardiovascular exercise. However, if you want to run well, and run fast, then running requires strength. Not the same strength as a terminator, but like, for example, a karateka - discreet, distributed throughout the body, stabilizing, allowing him to balance on one leg, we are talking about this kind of strength. Ultimately, your strength is determined by your weakest link.

Your center is one area that is often neglected by runners; a weak center is associated with injuries and poor running efficiency. On the other hand, a strong and stable center means your pelvis is more likely to be aligned correctly, you have a firmer foot on the ground and are less prone to injury, and you run more economically.

Simply put, your body is zen. This is not fighting the road. It is strong, aligned, centered. The end result? You run smoother, faster and bonus - you get abs!

Then, the legs. Research shows that regular strength training can significantly improve how efficiently the body uses oxygen. In principle, strong legs mean less energy consumption, improved speed, muscular endurance and, of course, strength, as well as a reduced risk of injury.

5. Breathing

You might have thought that it was easy since you would have been doing this for a while, but as you may have noticed, it is not as easy as you may have liked. Yes, you've known how to breathe since you were born, but you've also, in all likelihood, lost some skills since then.

The truth is, many runners experience breathing problems, which not only affects performance but also motivation. So, in addition to training your heart and legs, you need to train your lungs as well. After all, the heart can only pump as much oxygen to your legs as you can inhale, regardless of its strength or efficiency.

As you can see, a strong respiratory system can have a huge impact on your running. The better you breathe, the more oxygen gets to your legs, which means better endurance and faster speed. Research from Brunel University in England backs this up, showing that runners who breathed harder also had the weakest leg muscles.

So the question becomes: what is the best way to breathe? The answer is quite simple, breathe fully. Most of us breathe through chest breathing, inhaling small, short sips of air without making full use of our lungs. And we have been breathing this way for most of our lives, which means it has become a habit that is difficult to break. Abdominal breathing is the more correct way. This is how we should naturally breathe from birth.

Take an example from the pros in this matter: babies. Look at any baby and you will see how his tummy expands and contracts, how air moves in and out of his body. Here's how it's done. When you breathe from your belly, you want to inflate it like a balloon, as opposed to chest breathing, which raises and lowers your shoulders.

To practice, place one hand on your stomach and one on your chest. Start with slow, deep breaths, breathing from your belly. Feel the difference. Belly breathing allows you to use more alveoli in your lungs, taking in more oxygen, which supplies your muscles with oxygen and relieves fatigue. Pilates can help a little in this matter, because... it will increase flexibility, strengthen your core, and improve your breathing—key things for any runner.

6. Small, quick steps

Run faster using quick, short and easy steps. Beginning runners tend to take shorter, longer strides, which means you'll spend more time in the air, lifting your body a little higher. Raising the body this way requires additional strength, and landing the legs on the ground is also more difficult. Taking smaller steps will help you land more easily in the middle of your feet and lift your feet off the ground more easily. Imagine walking into a field of raw eggs or hot coals. Light, quick, small steps can help increase your pace and also reduce your risk of injury.

How to Run Faster: Advanced Techniques

If you can run 8-10 kilometers continuously, and regularly run 30-40 kilometers per week, then perhaps you need additional speed. Some experts recommend waiting until you have a year of running under your belt before you start adding speed training.

Running further will simply increase your endurance, but this is not enough to help you run faster. The best way to run faster is to use a range of different running techniques that not only help you increase your running pace, but also improve your endurance.

7. Running uphill

What is it? Running does not require a full range of motion or effort, especially when running on a plane. To engage more muscles and increase your range of motion, incorporate hill running into your workout. The name speaks for itself. Hill running means running on an incline. Simply increase the incline on the treadmill, or if you're running outside, find a hill or higher elevation.

How does this improve running, what does it give? It would probably be easier to list what it does not provide.

Running uphill forces your muscles to contract harder than running flat, strengthens your leg muscles, and improves your cardiovascular fitness, making you a more powerful and powerful runner.

Other benefits include: faster stride, longer stride length and more economical running. What's even more amazing is how quickly it all starts working; In just 6 short weeks you can expect significant improvements in speed and power. You will find running on a plane much easier.

8. Speed ​​training

What is it? Another fast-paced workout, speed training involves running at a difficult but manageable level. At a level outside your comfort zone, you find it difficult to breathe, and then you gasp for air. Speed ​​training is “comfortably challenging,” where you run fast, but not too fast. If you can speak easily, or cannot speak at all, then you are not in the speed zone. When you reach the required speed zone, you are able to speak, but not in full sentences.

How does it improve your running? Speed ​​running is probably the best way to increase your speed. Speed ​​running increases your lactic acid threshold (the body will take longer to create lactic acid - lactic acid causes fatigue), which allows you to run faster.

9. Interval training

What is it? Interval training consists of alternating intense but short periods (usually a few seconds to 2 minutes) of running at speed, followed by slightly longer recovery periods during which you walk or jog.

How does it improve your running? Interval training is a great way to improve your cardiovascular fitness and endurance.

10. Fartlek

What is it? Fartlek, Swedish for "speed play," is a fun workout that's similar to interval training in that it also alternates between intense intervals and recovery intervals. However, unlike interval training, Fartlek does not have a structure or pre-set plan.

A fartlek can consist of a goal of running to a tree, phone booth, or lamp post at a distance you are ready for and at a pace you are ready for, followed by a run to relax.

This is especially fun to do in groups where one person takes on the role of leader and sets the rhythm/intervals, after which the next person in the group becomes the leader. It's unpredictable and fun, with no planning or timing.

How does it improve your running? This can help make you run faster and improve your endurance.

Speed ​​training is tiring, so you should alternate a speed day with one or two days of easy running (or rest). This will allow you to gain speed while reducing the risk of injury. Start with one speed workout per week. As you progress, you can add a second intense workout. Never do more than two speed sessions per week.

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If you want to lose weight, tone up your legs and become a healthy guy, you need to know a few things about running before you start. US scientists monitored changes in the human body and came to new conclusions about one of your favorite sports: the men's online magazine MPORT reveals all the secrets of their research.

Heart

While running, your body releases special proteins that have a positive effect on the functioning of the heart, increasing the muscle volume of the myocardium.

“Yes, running is not only a useful exercise for stabilizing blood pressure and an enemy of cholesterol, but also an exercise machine for the main vital muscle of the body,” says Dr. Scott, a professor at the Endocrinology Research Center in Florida.

The doctor also believes that five days will be enough for you to restore the protein protection of your heart. Scott studied runners and came to the conclusion that this is the amount of time spent training that will bring the body's defenses to maximum activity. But if you stop exercising, protein protection will just as easily leave you.

Joints

Alison Hamlet, a biology professor at the University of Utah, says you need to choose the right soil for running. Constant training on asphalt paths puts stress on your joints. If you don’t want to complain about pain in your knees, plan your routes so that you have dirt or grass under your feet. And if you live in a metropolis, where nature can only be seen on TV screens, buy special running sneakers with a foam base.

Water

It’s not news that water is the most important factor influencing many processes in your body. One of them is the production of special fats, which are a lubricant for the menisci of the knees.

“Often, amateur runners don’t pay attention to this, and then they lie around with crazy pain in their joints,” says Jo Pavey, a repeated winner of sports races in Manchester.

Maintaining the body's water balance keeps the production of fats normal, which fill the void in the knee joints and nourish the hyaline cartilage. Boy, drink water if you don't want to squeak your feet.

How and how long to run

Don't be upset if you can't run long and fast. Everything comes with time. To get started, 30 minutes a day dedicated to running will be enough for you. If you get tired quickly, don't rush as hard as you can and take breaks. Over time, you will get used to it and you won’t get tired so quickly. Accordingly, the pace will increase, and the time spent on breaks will decrease.

Too many people, out of frustration and the burden of running, have stopped running, not knowing the rules and chasing instant results. Don't step on the same rake.

It's hard to find any runners who don't want to run faster. Amateurs and professionals, juniors and seniors - everyone wants to increase their running speed. Why does it depend? How to learn to run fast? If we abstract from the terrain and weather conditions, then there are only two factors: genetics and training.

At the same time, during training, the number of mitochondria in muscles can change, and, accordingly, their ability to generate energy with the participation of oxygen. It is also important for speed, especially over long distances. In addition, training leads to muscle fiber hypertrophy and the percentage of muscles will also change.

In untrained people, fast fibers are usually glycolytic, that is, type B predominates, and slow fibers are oxidative. This will be enough for mini-sprint races of 20-30 m to the bus stop or, for example, to the entrance from the meeting with the neighbor's dog. But of course, it is absolutely not enough for competitive sprinting and, especially, fast running over medium and long distances. There is no way without targeted training.

Mitochondria are unique organelles in which glucose or fatty acid molecules are broken down through a cascade of reactions into carbon dioxide and water, resynthesizing ATP necessary for muscle contraction. At the same time, it does not form lactic acid molecules, which “acidify” the muscle, as during glycolysis. Due to the appearance of additional mitochondria, fast muscle fibers in their oxidative potential are converted from glycolytic to intermediate, and the transition of intermediate fibers to oxidative is also possible.

Even if your genetics don’t work out, by training regularly you can significantly improve your performance and achieve good and sometimes excellent results!

Maximum oxygen consumption

The role of muscles in ensuring speed qualities is great, but, of course, not absolute. After all, in order for muscles, as well as other vital organs, to receive oxygen, the coordinated work of the respiratory and cardiovascular systems is necessary.

The most well-known indicator describing the connection and efficiency of these systems and muscles is maximum oxygen consumption(VO2 max), which shows the amount of oxygen (in milliliters) a person is able to consume within 1 minute.

On average, MOC in young untrained men is 45 ml/min/kg, in women – 38 ml/min/kg.

As a result of training, not only does the number of mitochondria in the muscles increase, but also physiological adaptations occur such as an increase in blood plasma volume, systolic heart volume and stroke volume, tissue capillarization and, ultimately, such adaptations cause an improvement in the efficiency of oxygen transport to muscle cells and its use, and this is the key to improving performance in medium and long distance races.

MOC depends on genetic factors, age, gender, and is also closely related to muscle mass and quite accurately reflects the level of training.

Up to 20 years of age, there is an increase in the value of MIC, from 25 to 35 years - stabilization, and from 35 years - a gradual decrease in MIC.

By age 65, maximum oxygen consumption decreases by about a third.

Economy of running

Although knowledge of VO2 max will be quite informative, in long-distance competitions what is more important is not the maximum that can be squeezed out of oneself, but the submaximal speed that the athlete can maintain throughout the entire distance. And this speed will depend on MIC, and on the ability to utilize fats, the ability of buffer systems to fight “acidification” with lactate, on running technique, which allows optimal use of the body’s resources, etc. Actually, all this is united by such an integral concept as running efficiency. Running economy can vary between runners with the same VO2 max by up to 20%. In well-trained athletes with similar VO2 max values, running economy is the best predictor of performance.

Therefore, it is the increase in running economy that will improve performance, and therefore speed, in long-distance runners.

Summarizing the above, I would like to emphasize that an athlete’s running speed will be largely determined by his genetics.

At the same time, proper training can significantly increase running speed due to adaptation processes occurring in the muscles, respiratory and cardiovascular systems.

Interview with Dmitir Nikolaychuk

What exercises do athletes use in practice to develop running speed? How can amateur runners increase their running speed?

Professional athletes are best versed in matters of speed development. He shared approaches and “secrets” for learning to run fast Dmitry Nikolaychuk, member of the Ukrainian athletics team, champion of Kyiv, prize-winner of the Ukrainian Athletics Championships 2013-2018, graduate student at the Institute of History of the National Academy of Sciences of Ukraine.

- Hello, Dima! Our readers will be interested to get acquainted with the experience of a professional athlete. Please tell us what approaches are used to develop speed among amateurs?

– It’s hard to call me a professional athlete. I would say that I am simply a professional, since my main job is scientific activity plus coaching practice, which, however, does not at all prevent me from competing at official competitions. Although after each podium at the National Championships, the club and coach tell me that it’s enough to mock others with this approach and way of life.

- So here it is. The main approach when working with amateurs is to do no harm :) But in fact, before training running speed, the person must have a certain “base” (level of physical fitness, strength training, endurance), time for training and recovery, as well as motivation (target). Accordingly, if there is no “base” or it is weak, we first work with it, laying the foundation, without which further progress will be impossible.

– If a runner has a sufficient base and experience, we determine what his goals are and how much time per week (month) he is willing to devote to training. Moreover, the training schedule should also be combined with competent recovery, and take into account different life situations. You need to develop gradually, step by step, making sure that there is no overtraining. Due to the nature of the busy nature of amateurs - the main job, often family, you need to try to ensure that training fits harmoniously into life, and does not create additional stress for the trainee and those around him. There is already a lot of stress in life that affects our health, mood, running technique, etc.

– Okay, Dima, it’s clear about the importance of the base. Let's say we are lucky, there is an amateur with a good base who wants, for example, to improve his performance at 5 or 10 km, what exercises should be used to increase running speed?

– In this case, training to develop speed can be based on three “pillars” that have been known to us since the last century:

1. Gorki
2. Segments

– Please tell us in more detail here :)

– Of course, now let’s go through each point.

Exercises to develop running speed

Gorki

Slides are a fairly universal exercise, including increasing endurance, strength and learning to run fast. In addition to the fact that hill running strengthens many of the muscles involved in running, it also develops the cardiovascular system and oxygen utilization efficiency. This means that by training slides, a person will be able to run faster.

Important points:

• You should start by running on low hills, with a slight slope and short distances (50-60 m).
• after the slides, be sure to jog and “run up” your legs, that is, do several short accelerations on level ground;
• slides can be done 1-2 times a week, depending on the overall training volumes and tasks.

Special running exercises

Special running exercises (SBE) are speed exercises that affect muscle groups that affect the economy and efficiency of movements while running. And the more economical the running, the faster the speed over a given segment.

These are the muscles of the anterior and posterior surfaces of the thigh, the flexor muscles of the hip, the knee joint, the calf muscles, the flexor muscles of the foot and leg that produce repulsion, the muscles responsible for adducting and abducting the hips, the muscles of the buttocks, the abdominal and back muscles.

In addition, SBUs help improve intermuscular coordination.

– What exercises do you recommend?

– Regarding exercises:

1. Running with shin splints

The exercise is aimed mainly at warming up the knee joint and strengthening the muscles of the back of the thigh.

Technique:

In this exercise, a kind of elastic running is performed with alternate bending of the legs at the knee joint and throwing the shins towards the buttocks. It is important to touch your heels to your buttocks and have a high cadence.

During the exercise, the torso is slightly tilted forward, the shoulders are relaxed, the arms work as when running (or are simply behind the back). When performing the exercise, pay attention to the soft and silent removal of the leg from the support.

1. Running with high hips

The exercise affects the muscles of the anterior surface and flexors of the hip and foot, and also helps improve intermuscular coordination.

Technique:

While standing on your foot, you need to alternately raise the thigh of your swing leg high. The thigh rises parallel to the surface, and when landing, the leg is elastically placed on the support. You need to maintain a high frequency of leg lifts.

While performing this exercise, your shoulders should be relaxed, your arms bent at the elbows, your supporting leg and torso should be on the same line. The foot lands on the front part, the back should be straight. Beginners can work with their hands, experienced runners can isolate their hands behind their backs.

1. Running on straight legs

The exercise affects the calf muscles, as well as the muscles responsible for adducting and abducting the hips. Helps improve repulsion.

Technique:

When performing the exercise, the straightened leg is actively placed on a support and the swing leg is quickly extended, at approximately an angle of 45°. At the same time, rapid progress occurs.

The body is almost vertical, with a slight tilt back. The hands do active work, as in running.

1. Deer running

The exercise is aimed at developing the calf muscles and the muscles of the back of the thigh.

Technique:

When pushing off, the pushing leg is fully straightened, and the swing leg is brought forward, bent at the knee joint. Hands work differently to help maintain balance. The position of the body is vertical, with a slight bend forward.

1. "Bike"

This exercise helps strengthen the hamstrings, hip flexors, and feet.

Technique:

The leg bends at the knee joint, the thigh rises parallel to the ground. Then the shin is brought forward and the leg, with a raking motion, begins to lower down onto the support under the center of gravity. After pushing, the pushing leg is swept back and the movement is repeated, but with the other leg.

The body is in a vertical position. Hands perform active movement over a large amplitude.

1. Lunges

Lunges develop balance, stability and coordination

Technique:

The exercise is performed slowly. The stride should be of such length that the angle of the front leg is straight.

Maximum wide steps, placing the foot on the heel, deep squatting. If done correctly, over the next two days all the leg muscles will remind themselves of themselves in the most unexpected places.

1. Mincing run

The exercise develops running technique and coordination.

Short steps as long as your own foot. Land on your toes, relaxed shoulders and arms.

More exercises and techniques for performing them can be seen in this video:

SBU can be practiced independently, at home, but it is advisable that the exercise technique be “set up” by a trainer first.

Segments

Segments are direct work with speed. Depending on the goals and objectives, the intensity of the run and the length of the segments will vary.

What's important:

• for speed work, amateurs will need 200-300 m sections
• After each segment you need a good rest and recovery (about 8 minutes).
• for beginners, the number of segments should not be large, 3-5 will be enough; The main thing is to qualitatively work out the accelerations themselves.
• It is best to do speed work when you are rested and “fresh”, for example on Tuesday after resting on Monday or even on Wednesday.
• when working with more trained athletes who have experience and a good base, the number of segments and length can be increased depending on the tasks.

– Dima, please tell me, will the exercises for long-distance and medium-distance running be different and in what ways?

– At the initial stages – practically none. Then, of course, for middle-distance runners, along with the development of speed, it will be necessary to adapt the body to the need to utilize lactate and work in “acidification” mode. For long-distance runners – important because metabolism will be the establishment of a fat oxidation system, which is achieved by long runs in the aerobic zone.

– How about using marathon pace training for recreational distance runners?

– This is unlikely to be necessary for most amateurs. Everything, of course, will depend on the goals and objectives of the preparation. For some, this type of training will also be relevant. But due to the stress it places on the cardiovascular system, it must be used wisely. It’s not for nothing that all training systems for track and field athletes necessarily include a long, slow run. The popularizer of introducing such running into the practice of training athletes was Arthur Lydiard. It is slow, long running that helps develop the cardiovascular system for subsequent intense loads during high-speed work.

– What can you say about using a running exercise like (variable speed running) to improve running speed?

– – this is also a very good method if used correctly. For example, alternating short accelerations with jogging can be used to develop speed skills. Longer accelerations, shorter jogging times, can be used to develop speed endurance.

– In general, everything needs to be taken into account in training. Athletes have a popular saying: “a plan is not a dogma, but a guide to action.” By the way, which, as it turned out for me, was paraphrased from an article by Engels and Marx.

– I see, thank you very much, Dima!

- Please! And don’t forget about the need for quality recovery after training. Otherwise, all the results of preparation may be “reduced to zero.” If you have good basic training, speed will come! Train regularly and don't rush! Remember - you play sports to first of all improve your health!

Healthy running or jogging is one of the most accessible means to keep yourself in good shape and get rid of excess weight. It is regularly practiced by more than 100 million people on our planet. But even this seemingly simple method of physical activity has its own rules and secrets.

Where to start?

When to run?

You can jogging at any convenient time. If you are a night owl, and getting up an hour earlier in the morning is difficult for you, run in the evening, before bed. It may be easier for early risers to train at dawn. Running in the morning Helps the body wake up, energizes you and puts you in a good mood. Evening jog relieves nervous tension accumulated during the day and promotes healthy deep sleep.

Where to run?

Exercising in the gym on a treadmill and in the fresh air brings the same benefits, but each case has its own nuances.

In the hall: The advantages of such training are that, firstly, you run on a guaranteed flat surface and, therefore, the likelihood of stumbling and falling is minimized. Secondly, you can set your own distance, treadmill speed and incline level, as well as constantly monitor your heart rate without stopping.

Outdoors: For outdoor running, choose stadiums, parks and squares away from highways and busy roads. The advantages of such training are that you will run when you want, you will be able to choose the type of surface (soft surface, for example, lawn or sand, reduces the load on the joints and spine), the classes will be more varied, and most importantly - completely free and fresh air.

Equipment

For running you need to choose suitable shoes. The main quality of running shoes is good shock absorption. Shock absorbers are usually located under the heel and under the toe. Also, running shoes should be comfortable, lightweight and support your foot. To do this, they must be laced. The heel should also be well secured.

Are you prepared? Now let's learn the rules.

Basic rules of training

Warm-up

Needed to prepare muscles, joints, ligaments for stress and set you up for work. Running mainly stresses the calf muscles and the back of the thigh, so stretch these muscles with small lunges and bends, squats, and warm up the ankle and knee joints with stretching exercises.

Time

For jogging to have a beneficial effect on the body (especially in terms of losing excess weight), the workout should last at least 25-30 minutes. You can start with 20-30 minutes and gradually, for example, adding 5 minutes a week, increase the duration of the run, bringing it to an hour and a half - depending on your desire and well-being.

Pulse

During training, the body should receive a good load, but you should not squeeze out the last of your strength. While running, your heart rate should be within the so-called target zone. Its limits can be easily calculated using a simple formula: subtract your age from 220, multiply by 0.6 (lower limit), and then by 0.8 (upper limit). Let's say, if you are 25 years old, your target zone will be a heart rate in the range of 117-156 beats/min (220-25=195; 195x0.6=117; 195x0.8=156). This is when aerobic exercise will be beneficial.

Intensity of classes

Jogging is remarkable because the load will be useful at both the lower and upper limits of the target heart rate zone. A simple test: hum a song or read a poem to yourself while you run. As soon as you feel that it is difficult for you to speak and your breathing is interrupted, you should slow down your running speed.

And even now you don’t know everything about running! Because...

Not just euphoria

The main incentive for running is the feeling of joy and pleasure that exercise brings. If you do everything right, before each next race you won't have to force yourself to put on your running shoes and leave the house. Millions of people report the feeling of euphoria they get after every workout. This condition was even given a name - "runner's high". It appears during or after an activity and can last from several tens of minutes to several days.

But joy is not the only positive effect of jogging.

Systematic jogging:

• Help fight stress, nervous tension, insomnia and even depression
• Normalize fat metabolism and reduce blood cholesterol levels
• Strengthens the heart and blood vessels, significantly reducing the risk of many diseases
• Improves liver function and intestinal motility
• Helps improve immunity
• They are one of the best means for losing excess weight
• Giving rest and relaxation to the nervous system, they increase mental performance and creative capabilities.

There are also contraindications

Without the supervision of a physical therapy doctor, running is contraindicated:

• People with congenital heart defects and mitral stenosis (narrowing of the atriogastric opening)
• For those who have suffered a myocardial infarction or stroke
• Suffering from severe heart rhythm disturbances
• People with pulmonary insufficiency
• For chronic kidney disease, thyrotoxicosis and diabetes mellitus not controlled by insulin
• Those suffering from glaucoma or progressive myopia
• In case of exacerbation of a chronic disease or acute illness, including colds.

In any case, before you start running seriously and regularly, it is better to consult your doctor, especially if you have any health problems.