How to start running from scratch? Morning jogging - reviews, program

We all want to start living from scratch. Waking up every morning, we promise to live in a new way. All of you are familiar with the phrase "I'll start tomorrow morning run" or "Monday I sit on a diet." The problem is that we rarely perform data itself promises. In order to achieve high results in sports, you need a lot of work on themselves. No need to immediately climb mountains in the fight for an ideal figure. Begin with light jogging. In this article, we will tell you about how to motivate yourself to exercise and start to run. After reading you will understand that it is not as difficult as you think at first glance. In addition, a very fun and exciting.

Why run so useful and how to start running a novice?

This is a great opportunity, first, to lose weight, and secondly, to develop the self-discipline and, thirdly, to improve health. Many are wondering how to start running from scratch, but few dare such a feat. In fact, this is no big deal. You just need to choose a beautiful park and come back every morning in the sports form. Start with a normal walk. Breathe the air, look around. Then take a five-minute race at a slow pace. Pre-knead muscles. Believe me, you will like it. The main thing - do not force yourself. If you can walk, do not have problems with the ankle and knee, did not suffer a spinal injury, running will not contraindicated. Daily exercise will strengthen your legs, glutes and housing. A nice bonus to this all becomes a beautiful posture and the sea of ​​positive energy for the whole day. As you know, sport is not only strengthens the body, but also uplifting.

It should be noted that running is a cardio, during which the body is saturated with oxygen. The heart pumps blood throughout the body, resulting in improved food organs, muscles and tissues. It helps to strengthen the cardiovascular system, as well as speeding up the metabolism by 30%. You do not need to develop more speed and pace yourself workouts. In order to improve your body, enough to jog. The main thing is to do it regularly. Those who ask how to start running from scratch, fear heavy physical exertion. There is no denying that the first will not be easy, but will be a week, and you will enter into a rhythm. A month later, you will not be able to live without jogging.

Tips for Beginners

Here we will give details of how to start from scratch to run and how much you need to run in order to put himself in a good shape. Newcomer is not necessary to load itself in the first two weeks. Mash and slowly move from the spot. Start with Nordic walking, gradually passing into jogging. During cardio track their feelings. Try running with diluted RPT-exercises. Jogging should be completed stretching. Warm up your muscles the best stretch.

optimally train the next day. If desired, you can do it more often, but if you've never played sports, arrange a holiday. Initially you may feel that you can move mountains, and run a marathon, but tomorrow your muscles will speak to the contrary. So do not peretruzhdaetsya themselves. It is better to slowly but surely go to his purpose. In the end, dramatically flaring up desire can quickly burn out. The sport is important to regularly.

Motivation: how to make yourself run regularly?

The key word in that phrase is "get". The only true advice - get out of bed early in the morning, turn off the thought and enjoy the run. As long as you do not make that up to, no argument will not save you. Do not indulge their laziness. After the first workout you will feel an incredible boost of energy, a sudden burst of energy that will last throughout the day. On the newbie questions about how to start running from scratch by experienced trainers often respond that it is necessary to stretch the muscles of a five-minute walking. Only then can you jog. When you feel that your health has improved significantly, reduce walking time, adjust the mileage by about 15-25%. At the end of the week should increase it by 1, 8-3 km. Then another 3, and so on. Constantly monitors sensations in the body. If you feel bad, gradually reduce speed and go on walking. Do not abruptly stop to the body it will be stress. The main thing for a beginner - do not overdo it on the first day. You should not run to exhaustion and fainting. It will not do any good to your body, but only harm. Added gradually from 50 to 100 meters to your previous results. Too complicated? Stay in your preferred distance.

Sport for beginners: run system

Many newcomers coach said: "I want to start to run, but I do not know of an effective program." If you've never ran before, you will be very difficult to get in shape. There is a special technique that will facilitate the recovery process. Run with your mouth closed, breathe regularly, and only through the nose. Do not change the inclination of the body, keep your back straight. Start with a slow jog and accelerates smoothly. When you feel that you are tired and can no longer run, gradually reduce speed and go to the sports pitch. In any case it is impossible sharply to stop, otherwise you may become ill.

to conquer the peak

In order to improve running technique, you need a professional look from the outside. If you do not know a coach, a good solution would be the section of athletics. If you want to see your results improve, you have to turn to a knowledgeable person. Also in the group of like-minded people you will find that over time can become your friends.

Keep a journal in which you record all your results and be able to track your progress. Believe me, you will get moral satisfaction when you see that we have achieved success. Sport brings not only health, but also mental pleasure. You should always move the desire to achieve the goal. Remember, inaction - is the path to self-destruction!

How to lose weight through jogging?

Slimming girl, wondering, ask trainers about how much you need to run in order to lose weight. Keep in mind that cardio efficiency lies in its duration. You will lose weight, but if you run no less than twenty minutes. If you are just starting to exercise, your limit will be less. There is nothing to worry about. Provisional figures will increase depending on how often you train. You do not have all of 20 minutes to run. Start with the sport of walking, gradually increasing speed. This may take ten minutes. Next, you can jump, highly lifting knees, and in the end run trot. Morning jogging - an ideal option in order to lose weight. Productivity cardio in the morning is much higher than in the evening. After waking up the calories burned intensely.

After three months pass since the start of your workout, you should change the program. The quiet running as a warm-up suit. Four minutes will be enough. Then run for one minute, spilling over the socks to the buttocks. A minute later to lift your knees to your chest. After that, you can also increase the speed for 1 minute. Approaches should be repeated four times. When finished, restore breathing when relaxed walking. Under such a system involved many professional athletes, when they were novices. In interviews, they usually say: "When I started to run in the mornings, I have greatly improved health. Now I can not live without sports a single day. "

Now that you know how to start to run faster. Through this program, you will be able to significantly improve their physical performance.

Running short distances

In order to work out the abdominal muscles and legs, you need to run three times a week. If you want to achieve the best effect, use weights. By the way, a high-intensity running helps burn extra calories after the workout. This is a universal sport that is ideal for everyone. They are engaged in even professional bodybuilders and athletes.

In order to pump up the legs, it is necessary to arrange jogging short distances. Alternate them with lunges and squats. Try it and you will definitely see results.

What is the preparation before sprint workout? It is important to warm up well. You will need about ten minutes. You can then start running training. Newcomers should be dispersed 50 percent, gradually increasing speed. A typical sprint training is six to ten short races one hundred meters. The duration of from 30 to 40 minutes.

Breakfast before training

There is an opinion that it was necessary to run on an empty stomach. It is not for everyone. Under reduced pressure, the protein must breakfast food. Portia should be small, so that when you are running does not feel discomfort. Eat one cup yogurt, egg white, or 100 grams of non-fat cottage cheese. Should not eat fruits or juices, as they do not help you lose weight.

What clothing is suitable for running on the street?

Primarily for sports you need to buy a comfortable running shoe with the marking. For beginners, there are special models that have a high ankle. They reduce the risk of injury. Sneakers for the gym or fitness you will not do, because they are unstable.

For jogging in the summer the girls will need a sports bra. It is very important that the skin breathe. In it you will be comfortable. Buy a special elastic pants. Firstly, they will not hot to run, they allow the skin to breathe, and secondly, they dry quickly after washing. On the upper part of the body girls recommended athletic wear tops for running. They allow the body to breathe and dry quickly.

If you decide to run in the cool time, we advise you to wear a jacket and top with long sleeves. In case of rain buy a waterproof jacket. For the principle of the fall in clothing is layering. Winter workouts are ideal for pants and jacket with lining. Mandatory attribute are gloves and cap, and the cap in the summer.

How to diversify training and make them more interesting?

It is important that you enjoy the process. Invite a friend for a run. Bring a ball. You can throw it while jogging. A great option would be a game of volleyball after treadmill exercise.

Since over time the same type of exercise become boring, they should be thinned by others. Running is no exception to the rule. In winter, when it's cold outside, you can sign up for swimming. There's no stress on joints and ligaments. You will be able to work the major muscle groups that are involved in the race. Professional trainers recommend to swim after jog. They argue that it is perfectly relieves tired muscles and regain strength. In addition, swimming allows to fix the respiratory and circulatory systems.

How to choose a time to run?

If you are due to circumstances can not work out in the morning, you should be familiar with how to start running in the evenings. In fact, you can exercise at any time. In the evening, you can safely increase the load - add a couple of kilometers and then running workouts to make some approaches, sit-ups or push-ups to throw off negative energy. In the evening, calories burned is not as intense as in the morning.

If you set a goal to lose weight, increase your workout. Constantly monitors sensation inside the body. If you feel tired, simple steps in place. This will help restore power and continue to do.

You need to create a personal schedule to run were regular. If you decide to sign up for swimming, you should go to the pool after a treadmill workout.

If you really want to do, while there. Sport is health. We should not treat it as a duty. In the first place for you it has to be fun after a busy day. What could be better than to run through the evening city, along with your favorite music in the headphones? Change the route, buy a nice sports clothes and communicate with the people motivated. Combine with other sports favorite jogging. Reviews athletes say that it is very useful. An excellent option for girls will be dancing. Guys should sign up for the fight. Communication with the coach always good! In addition, such training will help to realize your abilities.

Run - test for body and soul

Cross training is very well prepare you for other, more complex types of sports. If you go out in the evening on the street and a half-hour time to devote to physical stress - you deserve respect. Why is the test run for the soul? Because every time he went out into the street, you overcome your laziness for his own purpose. Reap the rewards of dedication - a great happiness. It should be noted that running gives confidence. The daily morning jog gives an excellent result, increases the tone and mood. It works like a switch from the negative to the positive wave. Another very informative fact about the race: it slows down the aging process. Regular exercise increases the elasticity of the skin, promotes cell renewal.

Sport against stress

At work, people constantly faced with stressful situations. Cross cardio can get rid of stress. With every kilometer you will feel how insignificant your problems and how life is beautiful. Evening runs contribute to the improvement of the thinking process. Once you feel that your mental and physical condition has improved, you no longer refuse myself the pleasure to go for a run in the evening, be sure of that.

Encourage yourself. It is possible that you may be tired and you want to sleep a lot in the first week of training. It's quite normal. The body needs time to adapt. Do not let yourself discourage, because if you stop training, you will know that not all of their charm. Conquer laziness. If you fail, sooner or later you will win. As a result, you rasplyvetsya on the couch like dough. Often remind yourself that gives you a sport. Running promotes the self-organization. Acquired quality you can use both in private life and at work.