We begin to run!

WHAT TO BEGIN WITH
Of course, to start run is not only strong motivation and pair of good sneakers. If there is desire to begin to run – first of all, talk about it to the doctor. Especially, if you are more than 45 years old. And if you have cardiovascular problems or other diseases, then consultation with the doctor is necessary at any age. It is necessary to begin carefully if you have an excess weight, and you in principle lead low-active lifestyle. The first recommendations:

- Begin with walking at fast speed. It is better to adhere to the following frequency: 30 minutes, 3-4 times a week. After there passes month or one and a half (4-6 weeks), it is possible to begin to alternate walking and run because the organism will already gain necessary endurance. We do alternation in the following order: run – 2 minutes, walking – 4 minutes. Already all training. Every week add 1 minute to run and take away 1 minute from walking. Thus, within a month you completely will pass to run, and it will not be painful for an organism. And the most important governed at the initial stage – listen to the organism and do not force an event.

- Drink enough water. Water consumption – one of conditions of your success in occupations run. It is not enough to drink water before a training, it is necessary to monitor water consumption throughout the day, and especially before and after a training. Dehydration will not allow you to gain the necessary effect of run. Do not wait when you begin to thirst, just take in a habit to drink water during the day. Especially it concerns the summer period. How many to drink? Different trainers advise differently to calculate amount of the necessary liquid. But it is possible to generalize so: you have to drink, at least, 8 glasses a day.

- Be not overzealous. It is very easy to fall in love with occupations, they give to cheerfulness, good mood. But in it some danger also consists. Because you can begin to be engaged too much and "to fuse". Follow the rule of 10 percent. Never increase time of a training or distances more than by 10 percent a week. For example, if you are engaged 30 minutes, three times a week, but next week you should not be engaged in day longer than 33 minutes. Do not try to enter very tough schedule of occupations at once. If you feel that you want to take rest – take day off from run. Do not test fault if it was necessary to pass day because of work or children. It is also necessary to have a rest if muscle pain developed. Occupations have to be with some overcoming themselves, but they should not become torture.

HOW TO KEEP MOTIVATION

- Vary a route. While interest in occupations is retained – there are also chances of achievement of the maximum results. You will quickly start missing if you run along the same route. Eventually, weather changes not so often that every time to behold different landscapes. Besides, it is necessary to change a land relief on which you run. At run on hills and on the flat road various groups of muscles work, and it is too one more reason why you should not run along the same route.

- Set the new purposes. Try to set before the occupations every time the new object. From banal "to look whether leaves on that big oak turned yellow", to "try today

HOW TO PREVENT INJURIES

- Gradual beginning and gradual end. Run – a training of high intensity, and it cannot be carried out with the high speed and tension at once. Otherwise not to avoid injuries. Always begin occupations with warm-up. It can be usual walking at fast speed within 5-10 minutes prior to occupations and later. Only several minutes of fast walking and you are ready to run!

- Extension. This the best that it is possible to make in order to avoid such injuries as dislocations, sprain, fractures. After you were a little warmed and run, do exercises on an extension, pay special attention to the back surface of a hip, buttock and gastrocnemius muscles. It is possible to use yoga elements which strengthen muscles and improve a bearing. Then continue run.

- Buy good sneakers for run. The footwear which is not intended for run can become the trauma reason. And good sneakers will help to increase efficiency of trainings, to create comfort and to protect from injuries. The sports shop will prompt to you what models of sneakers are suitable for run.

- Strengthen muscles. It is very important too. You should not think that run solves all problems with physical activity. Run is not all your activity if you began to be engaged. You should give at least several minutes to power exercises: attacks, squats, work with dumbbells. Especially pay attention to a humeral belt and an upper body, strengthen hands and shoulders. Then your figure will be harmonious, and you will avoid injuries during run. Give yourself power loadings from the very beginning of the occupations, even at the first period when you are only engaged in walking.

I WISH SUCCESS!