If you decided to run: secrets of athletes

You will be helped by 10 secrets of run which each beginner to run has to know.

1. Gradualness. Do not finish run sharply. If decided to stop and also at the end of each jog (and each stage of jog) at first you pass to jogging at slow speed. Less heavy traffics will help to restore the heart rate and breath gradually. Do not forget about an extension after jog.

2. Cross-training. Do not hope that for a tone of muscles and weight loss to you will be only jogs enough. The golden rule of all runners – to load itself with various trainings. It improves run indicators. Driving the bicycle, swimming, walking, aerobics, yoga – these occupations should not be forgotten. At least once in 2 weeks replace jog with any other activity. It will deprive of conventionalism and also will help to work those muscles which are not involved in run. You will see that after unusual loadings you will become better to run.

3. DOMS. This term athletes call painful feelings in muscles after very intensive trainings. They last usually 1-2 days, but bring a lot of discomfort. Especially these feelings are familiar to beginners who too force events. Sometimes the state called DOMS is followed not only muscle pains, but also nausea, fatigue, exhaustion. Therefore it is better to try to get rid of it in the simple ways:

- Before jog drink a cup or two coffee or tea (with caffeine) to increase the muscular force and endurance and to reduce the probability of painful feelings.

- Snack have to be with the low content of fats and high content of carbohydrates, also protein is shown.

- Do not forget to be warmed before beginning run.

- If it is necessary to stop during the training, do not stop moving, having a rest better in the movement, reduce only intensity of movements.

- Drink water each 15 minutes during the training to avoid dehydration.

- Right after the training snack has to be with carbohydrates and proteins (a ratio of carbohydrates to proteins 4:1) to help to restore the nutrients lost during the occupations.

- Good massage at the expert can give noticeable relief.

- The ice bathtub or a cold shower – recognized assistants to professional spotsmen, an ice bathtub is not higher than a belt not longer than 7 minutes.



4. Blows of legs. When we run, very big loading is the share of feet, they hit against the earth at each our step, loading gives to joints and muscles of anklebones and calves. To reduce danger of injuries, it is necessary to land correctly. Experts advise to land at once on all surface of foot, but not from a sock on a heel as we got used to do when walking.

5. Interval jog. This division of run into the short periods with a different speed. That is slow run is replaced by the period of more intensive run (so fast, as far as possible). Practice such approach. The interval training is important not only because it allows to be improved in run, it is also important also for more effective combustion of fat.

6. Footwear. To avoid injuries, buy the good sneakers intended for run. They will amortize blows of feet. And it is especially important for having flat-footedness and also those who have gait with a foot zavalivaniye inside. Correctly chosen sneakers allow to run and derive from run pleasure, but not injuries and stretchings.

7. Bearing and equipment. Always you hold hands bent, a back directly, the head exactly (without inclining sideways). Spend the first trainings not for run on endurance, and on run in the correct equipment. It will save you from injuries. Too big inclination complicates breath forward and creates too big load of a back. You should not shower the head too highly, but also very much you should not incline, it also complicates breath.

8. You watch time and distance. To set to itself every time new tasks and also to analyze the progress, get such devices as a stop watch and a pedometer. You watch what distances you run. Set more often new tasks (not only for a while, but also on distances). Trace, for example, for how many you run the same distance every month. At once be convinced that results from trainings are, and progressing.



9. Find the speed. In the beginning you should not think of running quickly and much. It is possible to begin with run on distance 3-5 km of 3-5 times a week within 5 weeks in a row at the speed, convenient for you. Such beginning will allow you to avoid injuries and to learn the acceptable rate of run. Further you pass to interval with jog to avoid effect of the plateau. It is possible to organize himself only sprint trainings (every seventh training). For the sprint jogs beginning the periods can be up to 10 minutes, for experienced runners – 20 minutes, for advanced – 40 minutes. At appearance of dizziness and weakness it is better not to make intensive jogs.

10. Run warm-up. If you choose run not as a basic element of a training, and as warming, and then go to the gym, then such run has to be not shorter than 5 minutes. During this time muscles can begin to be warmed. Run, smaller on duration, does not make sense. But also such run should be begun gradually, from less intensive to more intensive.