How to run? First steps
Once we have done the tests and are physically fit, we can start running. First, we should get the right footwear and we can start our first outdoor training. Feel the wind in your hair and let yourself be lost in the nature around us and the beautiful scents of the surroundings. The sight itself is a pleasure.
Remember not to run too fast or too much!
Many people forget about it at the start and lose the urge to run even faster than they gained it. Because I feel tired. Thinks, it's not a sport for him. We have to remember, that we should gradually increase our running time. Start walking first, then increase your pace and running time.
Attitude!
Attitude and willingness are the most important. We must cross the threshold of the house and fight a battle with our own self. Nobody speaks, that it will be easy, but when we manage to win then it will only be downhill from there. The most important thing is to get out of the house and feel the fresh air, and then we gradually start having fun.
Our goal!
At the beginning, it is good to establish the goal we are aiming at. He'll help us get out of the house. We need to think about what we're running for? We want to lose weight, improve the condition, or maybe we just run with someone and want to be with someone. As you can see, there are many goals for which we can run. Choose yours and start your journey.
You must warm up before running!
Many people think so, that warming up is a waste of time, however, it is wrong because thanks to warmed up muscles and joints there are fewer injuries and injuries. In addition, after warming up, our body works more efficiently. Warmed up muscles are more efficient and generate more power.
- We should jog for a few minutes to warm up our muscles.
- Torso twists: We stand apart and make a left turn, and then to the right leg, then we straighten up. We connect both legs and try to touch the forehead of the knees and hold for a moment. We repeat this exercise 25 times.
- Torsion: after 15 times to the left and right.
- Hip circulation: Feet hip-width apart and make a torso movement 20 times in the laws and 20 to the left.
- Warming up the knees: legs together, slightly bent and make circles with your knees. Inwards for a minute and then outwards for a minute as well.
- Warming up the biceps femoris and Achilles tendon: We stand with one foot on the whole foot, and the other on the finger and make circles pressing the fingers to the ground. Then we switch legs. Then, lunge your leg forward and press down with your body weight 30 seconds. We repeat it twice.
How to start!
| Week | March (min) | Run (min) | Repeat | Together (min) |
| 1 | 1 | 1 | 7 | 14 |
| 2 | 1 | 2 | 5 | 15 |
| 3 | 1 | 3 | 4 | 16 |
| 4 | 1 | 4 | 4 | 20 |
| 5 | 1 | 5 | 4 | 24 |
| 6 | 1 | 6 | 4 | 28 |
| 7 | 1 | 7 | 4 | 32 |
| 8 | 1 | 8 | 4 | 36 |
| 9 | 1 | 9 | 4 | 40 |
| 10 | 1 | 10 | 4 | 44 |