The basic rules of jogging. Running rules. Training Rules

Running is the most natural and always available workout, which strengthens the cardiovascular system, tightens muscles and is able to quickly return your best shape to you!

The benefits of running

When a person runs, all systems in the body are trained, even the small joints and cartilage that come into motion increase and / or contract, which contributes to their better nutrition and release from dead cells. Without training, joints and cartilage become weak and inactive.   Running also trains the ligaments that support the joints., which reduces the risk of their stretching - injury. Also, the skeletal system of runners is more durable than those who do not train.

Long aerobic exercise develops endurance, turns your extra pounds into the energy that you spend in training. If you skillfully combine jogging with a balanced diet, eliminating everything that will replenish the supply of calories that you burn during training, the result will be noticeable in a few months.

Moreover, blood circulation improvement  will help your body renew cells and blood vessels that die, "suffocating" from lack of movement. Your body will be completely renewed., you will feel a surge of new strength and self-confidence. Running is an excellent tool that affects not only the figure, but also improves your well-being, strengthens your health.

Also running promotes the development of new capillariesthat germinate in places affected by various diseases. it helps stop the development of the disease, or completely eliminate the causes that cause it.

Accelerated blood flow avoids sclerotic blockage of blood vessels, prevent heart attack. In the process of regular training, the pulse gradually decreases, both during physical exertion and at rest. it makes it possible to normalize blood pressure.

Running is good for health

Constant increase in muscle tone positive effect on immunity. Exercise regularly, outdoors, and you will forget about colds, shortness of breath and other ailments.

During and after running, the process of hematopoiesis is activated - "young", healthy blood is formed.

It has been repeatedly proven that jogging, especially in the morning, strengthen the nervous system. Accelerated blood flow has a beneficial effect on brain function, attention, consideration, memory, and ability to concentrate are gradually improving. Running helps to tune in a positive way, will increase the overall tone of the bodyget rid of depression.

Regular jogging develop valuable personal qualitiessuch as determination, willpower, self-control. People running are usually more confident, calm and balanced.

The body will be healthy only with the active movement of all the fluid (blood, lymph, intracellular fluid) inside the body. Starting and maintaining the proper fluid circulation in organs and tissues is the easiest and most effective way with regular running.

Running gives vigor, strength, energy.

After a good run (and if the run is very good, then already during it), the hormone of happiness is released in the body. Running is able to relieve stress.. Running around the park, listening to the birds singing, or along the road, watching the cars passing by, is a wide choice. In any case, a good run can be compared to flying.She literally "aired her head"

But you need to run correctly - both time and clothes are important and there are certain rules that must be observed.

We will try to consider them.

Consider weather factors and choose a place for jogging

Weather

The weather also matters.In cold weather there is a chance of catching a coldTherefore, you need to start the run only when you leave the house and end when you go home. Going to the stadium and back is not recommended, as you can catch a cold.

In extreme heat  or when you feel unwell also refrain from jogging. On such a day, it is better to take a leisurely step and hide somewhere in the shade.

A place

Choose a place minimally polluted with gases for running: park, forest, field away from the road. It is advisable that the track be slightly uneven, with gentle slopes and climbs.

Try not to run on asphalt! This injures the joints and affects even the lower back. Best of all are special treadmills.

Best run in the park

Training time

1. A beginner should start gradually. 15-20 minutes to start - that's it! If you are overweight or have a sedentary lifestyle, start with a quick walk. Increase the load smoothly.
2. For weight loss it is best to run in the morning - morning running is more useful and effective. To do this, you can start your day with a contrast shower, waking up your body in this way and preparing it for physical activity. The optimal time for morning running is from 6.30 to 7.30, when the body is best able to absorb physical activity. If this time does not suit you, then use one of the following activity peaks: from 11 to 12 or from 16 to 18 hours. If it’s hard for you to get up early, start jogging in the evenings. And when you get used to it, go for a morning run. Undoubtedly, running is also useful in the evening, but supporters of morning sports do not forget that the environmental situation is worse in the evenings: the air is polluted, which does not affect well-being. And those who are busy at work or forced to work late, get too tired to force themselves to run. However, you should not think about whether running in the evenings is useful for losing weight, if this is the only possible time for training for you. Run!
3. Everyone chooses a jogging schedule for himself, but, in general, 2-3 times a week will be enough. If you want to run more, you can afford to run in a day, but not more often: muscles need time to recover.
4. The main thing is to do regularlyDo not skip workouts and do not throw them. Make a running schedule, find 40-50 minutes for him

Training Wear

Choose the right running shoes. Choose the right clothes and shoes. Foot pain is the first sign of wrong shoes. If possible, buy one specifically designed for running.

Clothing should be made of natural fabrics, comfortable, not crush and not get confused around the body when running.

For jogging you will need:

• for summer - light short shorts (bicycles), a thin T-shirt (top), sports shoes (sneakers) with a soft, well-bent sole;
• for the cool season (autumn, spring) - tracksuit, sneakers;
• for winter time - a windbreaker, a light cap, gloves.

General rules

1. Be sure to start jogging with a warm-up.
2. Watch your breath. Sports running involves not only the right technique, but also the corresponding rhythmic breathing.
3. You can breathe while running only with your nose! If during a run a person begins to breathe through his mouth, it means that the body is overloaded - there is not enough oxygen, and if it also starts to make terrible grimaces, then it's time to round off.
4. If you feel that fatigue is accumulating or you feel pain or malaise, and running into a burden, you do not need to overwork, it is better to take a break for a couple of days and then start again with new forces (see that the pain completely disappears). In this matter, it is better to squander than to overdo it. But you can’t stop abruptly while running - just change your running to walking.
5. A prerequisite is self-monitoring during training: taking into account well-being, periodically checking the body weight, measuring the heart rate before and after classes. The increased heart rate immediately after running should not exceed 50-60% of the source data (that is, with an initial heart rate of 80 beats per minute after training, it should be no more than 120-130). Within half an hour, the heart rate should be fully restored.
6. Try different types of running: jogging, short-distance running, hurdling, etc. Having tested different running techniques, you will find the best for yourself. It is best to alternate between fast running for a short distance and slow running for a long distance - this will not allow the body to quickly get used to the same loads, which will lead to burning more calories. If a simple, monotonous run within half an hour reduces weight by 300-400 g, then, alternating between fast and slow runs every 5 minutes, this figure can be increased to 500 g in half an hour of classes. In addition, corrective jogging strengthens the heart muscle more effectively.
7. For convenience and control, you can buy a pedometer - it shows the number of aerobic steps taken and mileage.
8. At the end of each workout, you need to walk a bit to cool down and bring your breathing and heart rate back to normal. Then be sure to take a contrasting invigorating shower, wipe dry with a soft towel. Then you need to drink a glass of any liquid (boiled or mineral water, natural juice) for normal stomach function and after a while (no earlier than an hour) have a tight breakfast.
9. Running should be fun, good mood, a sense of freedom and harmony. If you take this lesson as a routine or an encumbrance - wait in vain for the results! Enjoy the silence of an unawakened city or the singing of early birds. You can use the player - if you like listening to music.
10. To enhance the effect, you should adhere to a healthy diet: do not lean on sweets, flour and fried foods, give up alcohol and nightly meals, give preference to vegetables, fruits and cereals from whole cereals. After 18-19 hours, it is better not to drink anything except water. And during the day to eat 5 times, but in small portions.
11. After a dense diet - you will have to wait at least 1 hour. After training, you can start eating almost immediately.

If you adhere to a systematic approach, then feel the result already in the first month and even a week. And increased excretion during the run of the hormone of happiness - serotonin - will make this process enjoyable. Lose weight for the benefit of the body!

Running technique

Each time you walk, the spine experiences stress when the feet touch the surface. The greater the body weight, the greater and more dangerous these loads. When running, these loads increase many times, due to the so-called “flight phase”, when the body drops to the foot with acceleration. To master the proper running technique and avoid dangerous loads on the spine and joints - the vertical vibrations of the body must be minimized.  Do not allow the body to be "thrown" up and sharp impacts on the running surface.

Of great importance is the prevention of rocking of the body from side to side. This happens when the feet are placed incorrectly relative to each other. With the correct running technique, the inner edges of the feet should be on the same line. During the run, the feet should not be put “trace in trace”, on one line and, at the same time, should not be widely spaced from each other. With the correct running technique, a small angle between the toes of the feet is allowed, so that the thumb takes over the maximum effort when pushing.

An equally important component of the correct running technique is the competent setting of the feet when they touch the surface. Of the three methods (“heel-toe”, “toe-heel” and “whole foot”), the most rational and less traumatic for beginners is to distribute the load on the entire foot at the same time. An important difference from walking is that, with the right running technique, a straight line drawn through the center of gravity of the body to the running surface will pass through the center of the foot, and not through the heel, as happens when walking. Yes, this method requires special preparation and dexterity, but the load distribution over the entire foot area is a good guarantee of unloading the joints. The foot should be placed on the whole foot immediately, moving from top to bottom, as usual they walk up the stairs. At the moment of touching the ground, the foot must be strained.

Changing the setting of the foot is recommended for advanced amateur runners, depending on the running surface, shoes, muscle and joint fatigue. Changing the setting of the foot is useful, for example, in cases where you feel tired ankle, foot or lower leg.

The most dangerous mistake of a beginner runnerand the most gross violation of the correct running technique, of course, is the so-called "Bumping on the exposed foot". This happens when an inexperienced runner unbends his shin too early while moving his leg forward. In this case, the weight of the whole body falls on the straight leg when the foot touches the running surface. The knee joint takes the maximum blow, but since the runner’s leg is rigidly straightened, the blow is transmitted to the hip joint, then to the spine and, like a hard finale, the head gets its own.

An experienced runner extends the lower leg smoothly, together with the extension of the leg forward. A blow to the surface is mitigated by a bent leg, and in this case, the leg acts as a natural shock absorber, and not a stopper. One step smoothly passes into another, and is not a series of strokes against one's own straight legs.

In order to run correctly  - necessary pick stride length. If the step is too wide, the likelihood of “stumbling on the straight leg” increases, too narrow, mincing step, will not give enough muscle tone, and the feet will get an extra load. It is necessary to choose a stride length based on smooth movements and ease of running.

One of the main components of the correct running technique is immobility of the upper body relative to the vertical axis. This is what will protect against injuries of the spine and joints.   It is important to monitor your posture. In order to run correctly, it is not necessary to deflect the body neither forward nor backward. Tilting the body forward will increase the likelihood of a “bump on the foot," leaning back will result in too high a hip lift and impair the smoothness of movement. Hands should be bent at the elbows at an angle of 90 degrees, hands should not be squeezed. It must be remembered that freedom of movement provides easy rhythmic breathing and delays the onset of fatigue.

Important and correct posture. Do not, for example, lower your head low, this leads to a strong torso and makes breathing difficult. It is not necessary, however, to throw his head back - this helps to protrude the abdomen. It is best to look ahead at 10-15 meters.

Most likely and non-dangerous: legs are too tight. This increases the time of contact with the ground (should be extremely short) and - most importantly - the legs remain on toes at the time of the vertical (this is a mistake). One needs to land on the toe, very softly, and - through the heel - resiliently - again on the toe (repulsion). To get the feeling, you should run barefoot. The main thing is not to bump into your leg. To avoid this, at the time of setting the leg, you need to push the pelvis forward, so that the leg is not placed in front of the body, not under the center of gravity, but slightly behind. The runner, as it were, falls forward all the time. Many also move their legs in a pendulum motion, and it’s necessary - like bicycle pedals, in a circle. Moreover, this “wheel” should be slightly behind. Like a pink panther running in a cartoon. To make this happen, the body vertically, push the pelvis forward, try to smooth the lumbar lordosis (make the lower back flat). Especially you need to monitor this at the end of the workout, when fatigue appears.

Less unnecessary movements.  During jogging, people often make many unnecessary movements. Extra steps overload the body. A slight tilt of the body forward transfers the center of gravity, which helps to avoid unnecessary movements.

You need to run straight without bouncing up and down. - Feet should be placed gently, without sharp impacts on the heels. Joints may be affected by shock.

Less grip. This is not a walk, this is a run. With your foot on the ground, you need to tear it off the ground as soon as possible.

Pain in the side.

Colic or contractions in the side  - This is an acute temporary pain that is caused by a spasm of the diaphragm. This happens when the diaphragm - the muscle located between the chest and abdomen - does not receive as much oxygen as it needs.

Pain in the right side is associated with overfilling of the liver with blood, and in the left side - spleen, as well as with poor development of the respiratory muscles, which does not provide proper expansion of the chest.

In a healthy person, tingling in the side during running indicates untrained. In this case, you just need to replace running with brisk walking..

Pulse

It is important to monitor the pulse At first, of course, it will be difficult, so you can periodically switch to walking, and after restoring the pulse again to run. Being engaged regularly, after 10-12 trainings it is already possible to keep the pulse at the level of 110 - 120 beats / min - this is what we should strive for.

In the question: “When and how much to run”, first you need to listen to the body and gradually reach 30 from 10-15 minutes - this is enough for a full run. Warm up and hitch should take an average of 3-5 minutes. If you combine a run with strength exercises for problem areas, the total time will be about 1 hour.

Age and training

If you are 30:

You are at the peak of your physical strength and still very young. But at this age, our metabolism for natural reasons begins to slow down. Now it’s definitely time for us to take on ourselves. First of all, we need to pay attention to the fact that now we need an average of 120 calories less per day than when we were 25 years old. The body begins to lose muscle and bone mass, little by little, but if you do not start training at this age, at 50-60 years old your training peers will look younger than you, and their health will be better. Therefore, it is time to start strength training and start running.

If you are 40:

At this age, our heart rate begins to slow down by about 0.7-1 beats per year. This is such an insignificant figure that it practically does not affect our indicators. Your level of physical endurance is the level of maximum oxygen consumption. The higher the better, but we cannot control the heart rate. The good news is that we can control and influence 3 factors that determine our strength: our muscle mass (the more it is in the body, the better), fat mass (the less, the better, but there are limits), the frequency and intensity of training (the less we train, the faster we lose strength). Men should pay attention to the fact that from the age of 45, testosterone levels begin to fall already from 0.4 to 0.7 percent per year. To stay fit in every sense - training is required!

If you are 50:

If you took care of yourself at the age of 30 and you managed to gain good muscle mass and train your cardiovascular system, then, with regular training, many who are 50 years old retain their strength and look better than untrained 30-year-olds, especially men. Therefore, there are all incentives to train further. Women at this age are the most vulnerable, therefore fitness cannot be postponed, because if you used to be able to look good without running and gymnastics and be healthy, now hormonal changes in the body are associated with great risks, primarily with osteoporosis. The average age of menopause is 51-55 years, a woman loses up to 90% of estrogen, which previously protected her from heart attacks and supported bone hardness. It’s not enough for women to simply run at this age; strength training is also necessary to stimulate the formation of bone tissue and prevent it from collapsing. If before this age, training has not become a habit and it’s hard for you to pack up because you quickly get tired and hard for you, then in this case, for both men and women, tai chi, yoga and Pilates will be an ideal start.

If you are 60 or more:

By supporting your workouts, you reduce the risk of heart attacks that come to the fore at this age. You need to walk, run, swim and be sure to do stretching exercises. If you still have problems with the joints, then you need to run on a soft surface, an elliptical trainer and a fixed-back bike simulator are also recommended.

Rules for losing weight

• before jogging, drink sweet tea, a glass of kefir or eat an apple, and have breakfast an hour after class
• running in the morning for weight loss is most effective in combination with a diet
• after the run (or before it) do additional exercises: for example, shake the press
• fat burning starts after thirty minutes of exercise, so try to increase the time gradually

We hope that the benefits of running are now obvious to you. But remember: success comes only with regular classes. Be healthy!

Running has a ton of benefits. It relieves stress, strengthens muscles and gives the body a tone. At first, running seems like hard work, but after a few weeks the body finds its rhythm and you already start to enjoy running. At the very beginning of the path, the question arises: how to start running? What are the running rules?

The main thing is to realize that everything, perhaps, would be a desire. A little perseverance, self-confidence and your stamina will grow in the shortest possible time.

Rule for beginners No. 1

How to start running? Just put on a pair of sneakers and run. At first you will feel strange. After all, your muscles still have not received such a load. Run while your legs are burning and your chest is heaving heavily. For beginners, 5-10 minutes is enough.

Run in comfortable clothes. Do not wear anything that compresses the body too much and interferes with movement.

Where to run Yes, anywhere: in the park, at the school stadium or just down the street! One of the benefits of running is that you can do it almost anywhere.

Beginner's Rule No. 2

While running, try to weaken your body and move forward so that you feel natural. Do not bounce and try to land gently in order to reduce the load on the knees and other joints.

Find your pace. Each runner has his own “walk”, because the body of any person is individual.

Relax your upper body. Stress only impairs maneuverability and makes you work slower. Try to keep your weight centered, shoulders relaxed, and arms bent 90 degrees.

Rule for beginners No. 3

While running, breathe naturally or focus on breathing techniques. Some argue that it is better to inhale through the nose, fully expanding the lungs, and exhale through the mouth. Your nose is a good filter for air, especially when running outdoors. Exhaling through the mouth allows the body to get rid of carbon dioxide and heat with the least effort.

Rule for beginners No. 4

Do not forget about stretching after running.

Although before the run are controversial.

Stretch each muscle group of your legs for 15-20 seconds. Bend your knee and raise your leg to the buttock. You should feel how the muscle stretches along the front of the thigh. You can step forward and lunge on your front leg, keeping the knee behind your legs until you feel a stretch in your hip. This will save your knees from the load. And the legs the next day will be grateful to you.

Rule for beginners No. 5

How long does it take to run? If you are determined then at least three times a week. Thus, your stamina and further results are increased. Running once a week will not do this.

Run in any weather. The main thing is to dress appropriately. And so as not to be bored, try listening to music while running. Movement to the beat will help you maintain a healthy pace.

Rule for beginners No. 6

How long does it take to run? It all depends on your entry level, but remember that positive dynamics should be required. If the first week you ran for 10 minutes, then the next week, force yourself to hold out for 15 minutes. In fact, you can do much more than you think when you are ready to stop.

To increase your running time, try the following strategies:

1. Do not think about speed at first. You are not in competitions. Focus on gradually increasing time and distance.
2. Alternate running and walking. Instead of stopping and completing a run, go to the step and then start the run again. With each new run try to reduce the ratio of running to step.
3. Do sprints. It helps to gain stamina while running. Use a stopwatch to track time. Start your long distance run as fast as possible. And the next day, try to beat your first result.

Beginner's Rule Number 7

This is the last and perhaps the most important rule. Do not give up too soon. After a couple of runs, you might start to think that you are not made for running. Indeed, in our expectations, everything is not so complicated and painful. Give yourself a period of two weeks. Just keep running. Over time, you will begin to feel lighter, faster, and stronger. And, in the end, you’ll realize that you’re happy with every run!

Running is one of the most effective, useful, and affordable pacemakers. The movement leads the muscles to tone, accelerates blood circulation, saturates the cells and tissues with oxygen, stabilizes the hormonal background. During it, the body receives the optimal amount of load, while engaging in metabolic processes. All harmful and unnecessary substances are collected in vessels and excreted through sweat. As a result, excess calories are lost, and the proportions are reduced, weight loss occurs. To experience all the useful properties of running, just master the breathing technique, warm up and update your sports wardrobe.

Running for weight loss: the effectiveness of training

Regular runs or brisk walking allow you to adjust your figure and lose extra pounds. You can play sports at any time of the year: in the fresh air, in the gym, at home on a treadmill. It is important to choose the optimal pace, speed and time of classes.

Running simultaneously affects all muscle groups and accelerates the breakdown of sugars accumulated in the body. When the "sweet fuel" ends, the body begins to use fat reserves as an energy source.

IMPORTANT! The process of burning fat starts only after 40-50 minutes of monotonous running. In this case, you can not skip the warm-up phase, which also lasts at least 40 minutes.

During the destruction of subcutaneous reserves, a large amount of oxygen enters the bloodstream. Metabolism is accelerated, blood circulation is enhanced, and toxins and toxins are excreted along with sweat. Exercise stabilizes the work of many internal organs (liver, intestines) and entire systems (cardiovascular, urinary).

Heart rate for running exercises

Heart rate is an indicator of how fast the heart pumps blood. So, in professional athletes, its value can be maximum. Workouts contribute to elasticity and organ enlargement, so in one stroke their heart throws out much more blood than physical unprepared people.

For weight loss, the optimal heart rate is 50–75% of the maximum. The last value can be calculated using a test on a treadmill or exercise bike. However, professionals prefer to use a special formula: (220 - age - heart rate at rest) * 0.5 + heart rate at rest.

IMPORTANT! To calculate the pulse at rest, the old grandfather method is used. Place two fingers on the inside of the wrist and count the number of strokes in 60 seconds. Typically, women have 70–80 beats per minute, and men 60–70.

However, there is a more modern method of calculating the pulse - using a heart rate monitor. The device is worn on the wrist in the form of a clock and displays current indicators. During training, such an assistant will be simply irreplaceable.

results

With directed weight loss, the first positive results appear in problem areas: on the abdomen, hips, hands. Weight will go away gradually and irrevocably. At the same time, it is important to adhere to a specific training schedule, to balance nutrition and water regime.

CAUTION! With a large initial weight, you should start running only after consulting with a professional trainer. Otherwise, prolonged training and improper adherence to running techniques can lead to injury, joint problems.

You can achieve tangible lightness after 1–2 months of training. On average, the number of kilograms dropped is from 2 to 5. It all depends on the starting weight, the characteristics of the figure and nutrition during weight loss.

Contraindications

Use running for weight loss is contraindicated in the following diseases:

• heart disease;
• poor blood circulation;
• heart rhythm disorders (arrhythmia, tachycardia, etc.);
• mitral stenosis;
• thrombophlebitis;
• cold;
• chronic ailments;
• smoking;
• injuries of the spine and joints.

Also, people with bad habits (smoking, excessive drinking), pregnant and lactating mothers should refrain from running classes.

How to run

To run exclusively beneficial, you must follow numerous rules. The result is influenced by a number of factors: clothes and shoes, the quality of the workout, the correct execution of the technique, breathing. The main recommendations will help to avoid popular mistakes and lose weight quickly.

1. Examine all contraindications and make sure that you are not a representative of one of the diseases.
2. If there are long-standing injuries, you should re-take an x-ray and consult about the possibility of running with a specialist.
3. This type of exercise is an aid to weight loss, so the results obtained from training should be supported by proper sleep and nutrition.
4. Before jogging, you must perform a power load in the form of a warm-up. For the best effect, you can use dumbbells, a skipping rope and other sports equipment.
5. You must adhere to one tactic and create your own training program. Some choose monotonous jogging, while others prefer the interval method or brisk walking.
6. The form for the races must be comfortable, not constraining movements.
7. With a large initial weight, it is best to start losing weight by walking, alternating between slow speed and fast.
8. End the training should be a hitch. The complex includes relaxing exercises, hanging on the horizontal bar. This allows you to avoid protrusions, pinching.

Running for beginners: training from scratch

Intrinsic motivation and enthusiasm is the key to successful weight loss. In order not to be disappointed in the sport, you must be prepared for the fact that the first run does not give an instant result. It is necessary to train persistently, correctly and regularly.

Keep yourself in shape will allow the plan. When scheduling running exercises, you must take into account your own physical fitness, state of health and initial weight. How much do you need to run using running for weight loss? The first race is more of an exploratory character. Its duration should not exceed 20-30 minutes.

For the next 5-6 days, it is best to choose a slow pace. Ideal in this case is a quick walk option. Before starting muscles need to be warmed up, for ligaments perform a small stretch.

Warm up and hitch: video tutorial

Breath

The body's need for oxygen during continuous running increases dozens of times. This process must be fully consistent with the body. Too frequent or rare breaths disrupt the rhythm, interfere with lung ventilation. This will help to cause dizziness, loss of coordination of movement.

IMPORTANT! With proper breathing during the race, the lungs should be filled with oxygen by 25–40%. The chest at the same time increases by about a third.

A simple technique will help to control the process of breathing over long distances: inhaling and exhaling for every 3 steps. If there is not enough oxygen, you can reduce the number of steps to 2. During sprinting, it is impossible to maintain proper breathing. The body compensates for this by rapid breathing after a stop.

TIP! During the exercise, breathing through the nose and mouth can be combined. This will accelerate the entry of oxygen into the lungs. The tongue will help protect yourself from the cold air in winter. While inhaling, hold it as if you were pronouncing the letter “l`”.

Time: morning or evening?

Initially, the training time should be selected in accordance with your schedule and biorhythms. If it is more comfortable to run in the evening, then you should not wake up with the sunrise and vice versa. However, many experts are convinced that morning jogging is more effective for weight loss. Upon returning home, breakfast will certainly not be delayed at the waist and will be quickly absorbed.

In the evening, run should be 2-3 hours before bedtime. These workouts help burn carbs, not fats. After losing weight, running during this period will keep even the sweet tooth in shape.

Weight loss program

When you can’t make a schedule yourself, you can use the ready-made weight loss program. Among several options, everyone will be able to choose the right one for themselves.

Table: Beginner Running Program

A week	Running plan	Total time
1	2 minutes run; 2 minutes walking. Repeat 7 times.	28 minutes
2	3 minutes run; 2 minutes walking. Repeat 5 times.	25 minutes
3	4 minutes run; 2 minutes walking. Repeat 4 times.	24 minutes
4	6 minutes run; 2 minutes walking. Repeat 3 times.	24 minutes
5	8 minutes run; 90 seconds walking. Repeat 2 times.	28.5 minutes
6	9 minutes run; 90 seconds walking. Repeat 2 times.	21 minutes
7	11 minutes run; 90 seconds walking. Repeat 2 times.	25 minutes
8	14 minutes run; 1 minute walk; 10 minutes run.	25 minutes
9	15 minutes run; 1 minute walk; 15 minutes run.	31 minutes
10	30 minutes run.	30 minutes

Table: weight loss in 2 months

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1 Week	Running 30 minutes.	Strength training 15 minutes.		Relaxation.	Strength training 15 minutes.	Running 30 minutes.	Relaxation.
2 week	Running 35 minutes.	Strength training 30 minutes.		Relaxation.	Strength training 30 minutes.	Running 50 minutes.	Relaxation.
3 week	Running 40 minutes.	Strength training 30 minutes.	8 interval sprints uphill.	Relaxation.	Strength training 30 minutes.	Running 55 minutes.	Relaxation.
4 week	Running 30 minutes.	Strength training 15 minutes.	6 interval sprints uphill.	Relaxation.	Strength training 15 minutes.	Running 45 minutes.	Relaxation.
5 week	Running 45 minutes.	Strength training 45 minutes.	9 interval sprints uphill.	Relaxation.	Strength training 30 minutes.	Running 60 minutes.	Relaxation.
6 week	Running 50 minutes.	Strength training 45 minutes.	10 interval sprints uphill.	Relaxation.	Strength training 45 minutes.	Running 65 minutes.	Relaxation.
7 week	Running 40 minutes.	Strength training 30 minutes.	7 interval sprints uphill.	Relaxation.	Strength training 30 minutes.	Running 50 minutes.	Relaxation.
8 week	Running 55 minutes.	Strength training 45 minutes.	12 interval sprints uphill.	Relaxation.	Strength training 45 minutes.	Running 70 minutes.	Relaxation.

1. Running can be done at your own pace, spending 65% of the possible effort.
2. For strength training, squats, lunges, push-ups and a bar are suitable.
3. For the interval type, it is necessary to perform a warm-up. The duration of one run should be no more than 30 seconds. To restore strength, you should run down the slope and rest for 2 minutes. At the end of the workout, a quiet run for 10 minutes is recommended.
4. Rest can be replaced by a relaxing half-hour run.
5. In a day free from training, it is advisable to walk a lot in the fresh air, do yoga or other relaxing sports.

Technicians

Each type of running has its own characteristics and can be used for weight loss in various zones. In addition, various techniques allow you to act on individual muscle groups and organs. Running according to all the rules will provide health and energy for a long time.

Jogging

The concept of “jogging” was introduced by the runner Arthur Lidyard in 1961. This type is ideal for weight loss and does not require special training. During this activity, a person develops a speed of up to 8 km per hour. The whole essence of technology lies in the short-term separation of the body from the ground. When one leg is in the air, the second is necessarily on the surface of the earth. Landing falls on the entire foot, and not just on the toe. In its performance, the jogger is very similar to brisk walking. The difference is only the moment of flight, when one leg is replaced by another.

Jogging is allowed for women and men at any age, with different complexions. The technique is completely safe and painless.

Easy

One of the types of fitness-strengthening jogging is light. On the world stage, the name “footing” has taken root more, which stands for walking at a fast pace. The technique is suitable for obese people with shortness of breath. You can also go walking for beginners or leading a sedentary lifestyle.

During it, minimal work is performed, so the method cannot be considered as running for weight loss. Footing can be used between the main races at an average or fast pace, as well as on weekends from training days.

Uphill

For running uphill, any area with elevation is suitable: hill, mountain, steep climb. In the gym, you can adjust the treadmill by changing the angle. The main thing is that the site is not slippery or traumatic, and the air is cold and damp.

It is recommended to include this type in the weight loss program 1-2 times a week. All muscle fibers take part in the process, which contributes to the effective burning of body fat. Climbing the mountain is ideal for the correction of the hips, calves and arms.

With acceleration

Interval running promotes not only the development of endurance, but also weight loss. You can use the acceleration technique in your training not only for professional athletes, but also for beginners. The essence of the technique is the alternation of speed: one segment of the path runs at a slow pace, the second - at the fastest.

The energy consumption during the exercise doubles. Calories are burned more, so losing weight is faster than with normal. The technique is suitable for the correction and elimination of excess centimeters in any zones, and also has a beneficial effect on the overall tone of the body. Practice running with acceleration should be no more than 1-2 times a week.

5 km each

Running 5 km a day, a person spends from 2 to 2.5 thousand calories. It is important at the same time to maintain the same speed and not to leave the distance. In the intervals of severe fatigue, you can switch to brisk walking, and then return to running again. The technique is suitable for those who suffer from a lot of weight and have free time. On average, training takes 1–1.5 hours.

At home

If it is not possible to visit a park or stadium, you can always equip a place for running at home. For these purposes, you can use a treadmill, jump rope or just walk on the spot. It is important not to be lazy and follow a given program. To avoid damage to the joints and spine, it is imperative to wear special shoes and uniforms.

The optimal training period for burning fat is 1 hour. During this time, a person walks about 8 km on the spot. With a small initial weight, it is recommended to use weighting materials: elbow pieces, knee pads with a filler.

Differences for men and women

Running training has a positive effect on men's health. This type of physical activity contributes to the development of muscle corset, increase stamina and improve potency. Women, thanks to running, can eliminate excess weight, regulate hormones and normalize metabolic processes. The skin is saturated with oxygen, acquires a healthy and radiant appearance, and the body becomes toned and supple.

clothing

Clothing and running shoes, first of all, should be comfortable, lightweight, elastic and body-friendly materials. The ergonomic sole of the sneakers promotes even weight distribution and relieves stress on the joints. Also, the form should be appropriate for the season. In winter you will need a warm windproof tracksuit, and in summer it is enough to prepare leggings or shorts with a T-shirt for training.

To concentrate the result of running on problem areas, they resort to creating a "greenhouse effect". To do this, use synthetic fabrics that do not allow air to pass through. However, this is only a myth that is fraught with negative health consequences. Any accessories for weight loss while running are just a marketing move and lead to a sharp increase in body temperature. The consequences are problems with the cardiovascular system, kidneys, water-salt balance disturbances and edema.

Running, jumping rope or walking: which is better?

To achieve the best results, losing weight should be comprehensive, so absolutely any exercise that helps to destroy excess weight is suitable. However, if the choice is between walking, running and jumping rope, it is better to give preference to regular jogging in the fresh air.

Running training, in addition to its directed action, has great health benefits in general. In addition to losing kilograms, it is possible to strengthen the immune system, heart, blood vessels and improve skin condition.

Walking is a natural process, so it does not carry any muscle load. You can use it for weight loss only if you go huge distances a day. Not everyone has that much free time for this. The best option for walking is an intermediate load or a warm-up element.

Skipping rope is also not the main way to lose weight. Monotonous exercise affects a small group of muscles and is addictive to loads. Jumping rope takes place only as part of the main training.

This article appeared in Runner’s World a few years ago. It is still popular on the Web, and the rules are as good today as they were when they were first published.
Most of these rules came from an idea in the head of some runner. After some time, he retold it to several running friends (probably during a long cross-country race). The words spread - and before they reached you and me, the scientists studied them, and the trainers checked.

So the idea turned into theory, and theory into universally recognized wisdom. Along with each rule, we list exceptions. After all, as we were taught at school, each rule has it.

1. Rule of preparation

The most effective workout simulates the competition you are preparing for.

This is the basic rule of training for any activity. If you want to run 10 kilometers at a pace of 5 min / km, then you need to do several workouts at that pace.

An exception:  it is impractical to completely simulate competition (especially long distances), as this will require a longer recovery. Therefore, in preparation for a certain start, run a little shorter distance or make short segments with recovery pauses (interval training) at the desired pace.

2. The rule of 10%

Increase your weekly training mileage by no more than 10 percent.

Joe Henderson, the first editor of Runner’s World, and Joan Ullet, MD, were the first to make the recommendation about ten percent:

“I noticed that runners who increase their training load very quickly are injured,” says Dr. Ullet.

An exception:  if after a long break in training your mileage does not exceed 10 km per week, you can increase it by more than 10% until you reach your usual training load.

3. The rule of 2 hours

About two hours should pass between eating and training.

“For most people, two hours is enough to get the food out of the stomach, especially if it is rich in carbohydrates,” says dieter Cindy Dallow.

Time after eating is necessary for the digestion of what is eaten. Otherwise, the risk of abdominal cramping, bloating and even vomiting is increased.

An exception:  after a light high-carb meal you can run after 90 minutes, while after a heavy meal saturated with proteins and fats, you will need to wait up to three hours.

4. Rule of 10 minutes

Begin each run with ten minutes of walking or a slow run. Do the same for the hitch.

A warm-up prepares the body for training, gradually increasing blood flow and increasing muscle temperature. Perhaps the hitch is even more important: a sudden stop after running can cause leg cramps, nausea, dizziness, or fainting.

An exception:  on warm days you need less than ten minutes.

5. The rule of two days

If something hurts for two days in a row, rest for the next two days.

Pain lasting two days may signal the onset of injury.

“Even a complete 5-day rest from running will affect the level of your physical condition,” said Troy Smuraua, MD, USA Triathlon team doctor.

An exception:  if something hurts for two weeks, even if at this time you take a break from running, consult a doctor.

6. The rule of habitual food

Do not eat or drink anything new before, during a competition, or hard training.

The gastrointestinal tract gets used to a certain composition of nutrients. Usually you can change this composition without problems, but in the conditions of a pre-start tremor, you risk digestive disorders.

An exception:  if you can barely stay on your feet, then eating unfamiliar food is probably better than not eating anything.

7. Recovery rule

For every two kilometers covered in a competition, allow yourself one day of rest before returning to hard training or competition.

This means no speed work or competition for six days after ten kilometers or twenty six days after the marathon. The author of this rule is Jack Foster, the holder of a world record among veterans of the marathon:

"My method is about one day of rest from running for every two kilometers that I ran in the competition."

An exception:  if you haven’t run away, you can reduce the number of days of rest.

8. Rule of headwind and tailwind

The headwind always slows down more than the tail winds.

Therefore, keep in mind that on windy days you will run slower.

“I don’t pay attention to the clock on very windy days, because the headwind costs me 10 to 15 seconds per kilometer, and I can catch only a fraction of it if I turn around,” says Mont Wells, a long distance runner in America's windiest city, Texas Amarillo.

The point is to control your efforts, not your pace. Start against the wind, and at half distance, turn back so that the wind blows in the back.

An exception:  when running with obstacles and a fair wind in the back, you will fly faster than usual.

9. The rule of dialogue

During the run you should be able to speak in full sentences.

A recent study found that runners whose heart rate and respiration were within their target aerobic zone were free to recite the Pledge of Allegiance to the American Flag. Those who could not ran faster than their optimal pace.

An exception:  it’s impossible to talk calmly during high-speed work or competitions (and for some people it’s difficult to speak in full sentences and at rest - approx. NB).

10. Rule 35 kilometers

Gradually increasing the mileage, run 35 km in front of the marathon at least once.

A long run imitates a marathon, which requires a long time on your feet. Knowing that you can run 35 kilometers will help you master 42.

An exception:  some trainers believe that for experienced marathon runners it is enough to run 25 or 28 km as the longest training, while others advise to run up to 38 km.

11. Carbohydrate Rule

In your diet, focus on carbohydrates a few days before a long distance race.

“Carbohydrate loading” became the marathon mantra after it was suggested in 1967 by the Scandinavian studies that eating carbohydrates after a period of carbohydrate depletion creates supercharged athletes.

An exception:  carbohydrate loading during regular workouts or before starting a short distance is gluttony. :)

12. The rule of seven years

Runners have been improving for seven years.

Mike Timn noted this back in the early 80s:

“My theory of seven years of adaptation was based on the fact that many of the runners I spoke with showed their best results on average in the first seven years after they started running.”

An exception:  for runners with a small mileage, the improvement in results can last up to ten years.

13. The rule of the left side of the road

For safety reasons, run towards traffic.

While running, it is better to see the transport than not to see it approaching from behind.

An exception:  the right side of the road is safer if you are approaching a left turn with poor visibility and / or a narrow curb, and if there is a construction site on the left side of the road.

14. The rule of running up and down

Running uphill slows down more than running downhill speeds up.

Therefore, keep in mind that running speed in the hills is lower than in the plain. Running away from the mountain, you do not get back the energy spent on running up.

An exception:  when you run on rough terrain with alternating ascents and descents, your average pace will be higher than on a flat route.

15. The rule of sleep

For every two kilometers covered in a week, sleep an extra minute every night.

If you run 60 kilometers a week, sleep half an hour more each night.

“Lack of sleep negatively affects exercise. An average person needs 7.5-8 hours of sleep, so increase their duration if you exercise, ”recommends David Claman, head of the Center for Sleep Disorders at the University of California-San Francisco.

An exception:  some high-energy people may not need extra sleep.

16. Refueling rule

Take food and drinks in a combination of carbohydrate-protein for 30-60 minutes after competition, speed work or long running.

“You need to replenish carbohydrates to restore exhausted glycogen in the muscles,” says Nancy Clark, a dietician, author of Food Guide for Marathon Runners. "Ideal if the carbohydrate-protein ratio is 4 to 1. Here are some examples: 150-300 calories of low-fat chocolate milk, a restorative sports drink, yogurt, or bagel and peanut butter."

An exception:  immediate refueling is not so important if you are not going for a heavy running training in the next day.

17. The rule is not only running

Runners who only run are prone to injury.

“Adjacent or strength training will make you a stronger and healthier runner,” explains trainer Chris Suartout. “Unstressed sports such as cycling or swimming will help shape the auxiliary muscles used when running, and at the same time provide an opportunity to relax the main running muscles.”

An exception:  the surest way to run better is to run. Therefore, if your time is limited, devote the lion's share of it to running.

18. The rule of uniform pace

The best way to set a personal record is to maintain a uniform pace from start to finish.

Most of the world records at 10,000 meters and in the marathon, established over the past decade, have a uniform pace, supported by runners.

“If you run very fast at the start of a race, you will almost always pay for it later,” warns John Sinclair, an American record holder at a distance of 12 km.

An exception:  this does not apply to hilly routes or windy days, when the goal is to control uniform effort.

19. The rule of new sneakers

Change sneakers after every 600-800 kilometers.

“But even before they are so worn out,” says Warren Green, editor of Runner’s World, “buy a new pair and alternate it with the old one for a while. Do not wait until your only couple turns into trash. "

Keep in mind that shoes will be worn out after spring.

An exception:  The wear speed of the sneakers can be different - depending on the type of sneakers, your weight, the nature of the landing of the foot and the cover on which you run.

20. The rule is light / heavy

After a hard training day, allow yourself one “easy day."

“Light” means short, slow run or complete lack of training. A “hard day” is a long run, a pace run, or fast work.

“Give your body the necessary rest for the effectiveness of the next hard workout,” advises Tod Williams, a two-time Olympic participant.

An exception:  after the most grueling speed work or a long run, especially if you are 40 or more, wait two or even three days before the next difficult workout.

21. The rule of 10 degrees

Dress for jogging as if it were 10 degrees warmer outside than the thermometer actually shows.

In other words, dress according to how you will feel in the midst of jogging, and not during the first kilometers, when the body is still warming up.

“On cold days, it's a light, warm, and breathable top and tights,” said Emily Walser, author of a clothing article in the Sporting Goods Business Magazine.

On warm days, wear light functional clothing that evaporates sweat well.

An exception:  at a temperature of +20 degrees, wear minimal, light clothing in light colors.

Below is a reminder to help you get dressed correctly for your running workout. Keep in mind that on very windy days, you may need to dress warmer.

22. The pace rule for high-speed work

The most effective pace for maximum oxygen consumption is 20 sec / km faster than the pace of your 5 km distance.

The best way to increase aerobic performance and speed over long distances is to do VO2-max interval training. The pioneer of such training is Jack Daniels, Ph.D. and trainer:

“By energizing the aerobic system,” he says, “this pace optimizes the amount of blood pumped and the amount of oxygen your muscles can use.”

An exception:  for fast runners, this pace is: 10 seconds faster per kilometer from the pace by 5 k, and for slow ones - by 30 seconds.

23. The Race of Race

The anaerobic threshold or speed for pace running should be the same as you can maintain by running at your best for an hour.

This pace should be approximately 15 seconds slower per kilometer than your pace by 10 kilometers, or 30 seconds slower per kilometer than your pace by 5 kilometers.

The main benefit of this pace is that it is fast enough to increase stamina for heavy, long workouts, but also slowly enough so as not to overload the muscles. The ideal duration for a pace run is 20-25 minutes.

An exception:  for fast runners, this pace will be less than -15 seconds for a pace of 10 km (i.e. -5-10 sec). For slow ones - a little more than -30 seconds from the pace (i.e. -35-40 seconds) per 10 km.

24. The long-distance tempo rule

During long workouts, keep your pace at least two minutes slower per kilometer than your pace for 5 kilometers.

“Indeed, you cannot run very slowly during long workouts,” says Jeff Galloway, Runner’s World correspondent. But a very fast, fast pace can increase recovery time and increase the risk of injuries. "

An exception:  on hot days you need to run even slower. E

As a form of training, running is attractive to most people. Such classes do not require financial costs and are suitable for people of different ages. Jogging is relevant at any level of sports training. This is a useful type of load, which allows not only to lose weight, but also to improve health. It is important to know how to start running properly.

The benefits of running

These classes have a number of positive aspects:

1. Acceleration of metabolic processes;
2. Strengthening the muscles of the legs. Experts say that when running, almost all the muscles of the body are occupied;
3. Endurance training;
4. Strengthening the cardiovascular system;
5. The appearance of vitality, improvement of well-being;
6. The development of self-discipline.

Regular Training Conditions

A prerequisite for the start of such training is the right attitude. Must be present desire to improve the health and beauty of the body. It makes no sense to force yourself to run. If you do not like this lesson, then the training will stop very quickly. Awareness of action is important.

There are factors to pay attention to:

1. Motivation.
2. Goal setting.
3. Planning a schedule and running mode.
4. Comfortable sportswear and shoes.

Motivation development

In the absence of problems with extra pounds, you can strive to tighten the body, make it more perfect. The goal may be the general strengthening of health, immunity, posture. Often start running before the summer season  and awaiting a tourist trip. This wave of enthusiasm must be used, starting to train. But you should definitely tune yourself in to continue the sporting rhythm of life after rest and the end of summer.

Overweight people want to lose weight. Running is perfect for this. You can start with any level of sports training. In addition, running perfectly accelerates the process of getting rid of the fat layer. It is important to set yourself up for hard work. If you expect sharp weight loss in a week, then there will be disappointment, and classes will be abandoned. The result will increase over time, you need to stock up on patience and willpower.

Do not be shy and mistakenly believe that everyone is staring at a running person on the street. These thoughts prevent full training. The huge advantage of running is that it can become a means of relaxation, psychological relaxation. You can allow yourself at this moment to abandon the outside world and immerse yourself in your thoughts. As an option - not to think at all.

Goal setting

Do not limit yourself to one task. Achieving it can turn out to be a long process and weaken belief in oneself. It is important to set additional intermediate goals. Performing them will inspire you to move on. For example, if the task is to lose 20 kg, it is worthwhile to divide this figure, moving in certain periods to the main goal.

Run schedule and mode

This is the main thing that should be given special attention. Many people have no idea how to start running. And from this misunderstanding, they often dismiss thoughts of sports.

It’s best to go brisk walking first, especially people with extra pounds. It is necessary to gradually increase the load, training the heart and endurance. Then gradually connect the run. At first it’s a slow, calm rhythm. Every week you can increase speed and time.

Often, experts offer the following scheme for beginners, presented in the table:

When the body gets used to the loads, you can come up with an individual training program. For instance, run without walking, increasing distance. Or learn interval running. In this case, you can take the same table as the basis, but replace the walking periods with a slow run and alternate it with a very fast one. This technique is complex, but the result of losing weight gives a faster one.

Sports uniform

You can choose any clothing that is comfortable. It doesn’t matter leggings or loose sweatpants. The main thing is to choose things from cotton or special sports knitwear. In the cold season, you should wear warm, but lightweight clothes. The neck should be protected from the wind, you can wear a badlon or a thin sweater under a sports jacket. It is necessary to take care of a hat on his head.

An important point for girls is the purchase of a sports bra. In a normal everyday model (especially with bones) you can’t run. This is inconvenient - the straps will slide. Moreover, only a special sports model can provide support  and breast fixation. Bouncing while running, she is very distracting. If you decide to exercise regularly, then such a load on the skin of the chest will not bring benefits.

Shoes are the most difficult moment. You should not run in sneakers or sports slippers without laces. Over time, the load on the joints will affect. Only sneakers will protect your foot from hitting a hard surface. You need to choose a good running model. Beginners are advised to purchase options with a high ankle. They exclude injuries in this area. It should not be economized on shoes, since this is directly related to joint health.

Basic Rules

The following points should be noted:

1. A huge role is played by warm-up. Before starting to run, be sure to warm up the muscles of the legs and arms. Side swings, squats, stretching are recommended.
2. Finishing a run should also be followed by walking for several minutes.
3. Do not exercise on an empty stomach. The best option is to have a snack an hour before jogging.
4. It is important to monitor the correct position of the body.

Do not press or pull the chin forward, look straight ahead. The elbows form an angle of 90 degrees, move in amplitude, evenly, without clinging to the body. Legs make uniform clear movements, do not wag them and do not throw them back. The body is held straight, without stoop and bending. Feet gently spring, landing in the middle of the foot, not on the heel or toe, gently rolling.

Seasonality and time of day

No need to start running in winter. Active exercises in the freezing air and in the wind are suitable only for people with sports experience. Newbie jogging is best in late spring, in the summer. Starting at the end of October is not the best solution, since with the onset of cold weather there is a risk of abandoning your workouts. The body still does not have time to adapt to stress and additional difficulties with weather conditions will become an insurmountable barrier.

The time of day for weight loss does not matter. The choice depends on the work schedule, lifestyle and habits. Evening classes or running in the morning - for beginners, the schedule is of great importance. In any case, it should be adhered to, accustoming the body to a certain rhythm of life.

The daily option has the advantage, since you can connect additional loads with exercises to the run. Exhausting exercises will take energy before work, but moderate ones will start metabolic processes and speed up metabolism. In the evening, excessive activity may prevent you from falling asleep. Therefore, it is important to calculate the intensity of classes depending on time.

With a reasonable approach to this issue, you can get the maximum benefit from running, tighten the body and improve health.

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