Lifehacks from a lazy owl for those who want to start running in the morning

A big plus of running is its apparent simplicity and accessibility. No trainer, equipment or gym membership required. He went outside and ran. This is partly true. But at the same time, running can harm someone in some way. And definitely for all people - it can be made more effective than it is now. All important aspects of running are covered in the most detailed guide possible.

Motivation to run

Have you decided again that you will start running next Monday? First you need to understand why you need this. Otherwise, you can quickly stop, losing motivation. Sometimes before you even get started.

Most people run simply “for health”. Many people want to lose weight. Some are preparing for some kind of race, because running has been popular lately.

But each goal determines its own optimal ways to achieve it.

Health Benefits of Running

There are many studies on the benefits of cardio in general and running in particular. Summarizing their findings, we summarize:

1. Improvement of the cardiovascular system.

Considering the large number of diseases of the cardiovascular system, running is an important and good prevention. You increase the tone of the heart muscle.

1. Improvement of the nervous system.

You can overcome depression and balance your nervous system. Often after running, your mood improves due to the release of catecholamines, and subsequently your performance. If not, perhaps you are doing something wrong. :)

1. Strengthening the body as a whole, improving physical fitness.

Running improves immunity, allows you to be more alert, and affects the restructuring of the hormonal sphere. Blood circulation improves and oxygen flows to tissues. Running has a positive effect on the formation and renewal of cells, tissues, and muscle structures.

1. To prolong quality of life.

All the points above have a comprehensive impact on your longevity and quality of life. According to coach Alexey Nemtsov, 1 hour of running per week at an average heart rate is very good for the heart. This prolongs the work of the heart, for which you will thank yourself closer to retirement.

1. Other bonuses.

They usually run outside, in parks, and being in the fresh air is beneficial. It is also a form of hardening, in any weather. And for some, running is actually a form of meditation.

Run to lose weight

Running is not the best way to lose weight. The main role in weight loss is played by nutrition and calorie deficit: you need to eat less than you burn. Physical activity has only an auxiliary effect.

Moreover, strength training has no worse effect on fat burning than cardio. Therefore, if you want to lose weight, organize your nutrition. Cardio and strength training programs will be important but incremental steps.

Running and gaining muscle mass

If you want to gain muscle mass, running may not be necessary at all. There is a lot of debate about whether running is necessary for gaining muscle. It’s not for nothing that there are so many jokes about muscle builders and cardio.

Jocks think that cardio is some kind of Spaniard.

And even those who think that running is necessary argue: we need short or long runs, intervals or even running. To avoid arguing, let's focus on three basic facts:

1. Yes, perhaps running prevents muscle growth and hypertrophy.
2. The shorter and calmer the run, the less unpleasant this impact is for bodybuilders.
3. Either way, running has many positive effects. And the benefits from them exceed the possible weight loss even for “jocks”.

General information about running in the morning

Morning jogging is suitable for a huge number of people seeking a healthy lifestyle and maintaining good physical shape. Most often, running is chosen to develop cardiovascular endurance and to combat fat deposits. Jogging in the morning is not strictly tied to the gender and age of the trainees - absolutely everyone can run.

There are several categories of people for whom morning jogging is recommended:

• People who have problems with excess weight. Morning jogging alone may not completely solve the problem, but it will help you take the first steps along this path.
• For those who are forced (possibly due to the specifics of work) to lead a sedentary lifestyle, to combat physical inactivity and maintain vitality and mood tone.
• Amateur athletes (“physical culturists”) who practice various fitness disciplines and purposefully lead a healthy lifestyle.
• For advanced and professional athletes whose specific training requires mandatory running loads.
• People who, due to their profession (military personnel, police officers, rescuers, etc.) must maintain good physical shape.

Benefits of running in the morning:

1. Running in the morning has a tonic effect on the muscles and psyche at the beginning of the day. Jogging relieves any remaining drowsiness, making it easier to get back to work.
2. Running in the morning puts less stress on the spine compared to running in the evening. The distance between the vertebrae is slightly greater after a night's sleep; in the evening the intervertebral discs “sag” and the risk of discomfort in the spine increases.
3. When running in the morning on an empty stomach, the body will more “willingly” begin to use up fat reserves.
4. Morning activation of metabolic processes speeds up metabolism, this effect will persist throughout the day.
5. In urban conditions, in the morning the air is less polluted by dust and car exhaust.
6. After a morning jog, the desire to have breakfast arises - this is important for people with a reduced appetite in the morning.
7. A person’s natural biorhythms are “boosted”: morning running training turns into pleasant fatigue in the evening, making it easier to fall asleep.

The harm of running in the morning:

1. Morning jogging will bring discomfort to night owls, i.e. for those who find it difficult to get up in the morning and whose body slowly “turns on” to work in the first half of the day.
2. Morning running on an empty stomach aggravates the effects of nighttime muscle catabolism: this reduces progress in gaining muscle mass.
3. Morning running can create organizational confusion for those who have an early start to their workday. Rushing and reducing sleep time at night will not add comfort to life and can worsen work and, as a result, financial results.
4. There is an opinion that for people with diseases of the liver, kidneys and cardiovascular system, morning jogging is undesirable; it is better to shift running loads to the evening; How fair this is is difficult to say.

Running on an empty stomach or after breakfast?

There is no general, universal recommendation for everyone in this regard; it all depends on the goals and physical conditions of the trainee.

If the runner's goal is to burn fat, then jogging on an empty stomach is preferable: the body will quickly use up glycogen reserves and turn to fat deposits. This approach also has a serious drawback: all this, to put it mildly, is not very useful for muscle development - after night catabolism, the muscles will not only not be given replenishment, but they will also be loaded with running. It is clear that there is no question of increasing muscle mass with this regime (another question is that not everyone needs this).

For those who care about preserving their muscles, it is best to take a light carbohydrate-protein breakfast before a run, and you don’t have to be especially afraid of “fast” carbohydrates; after a run, they will quickly go “into the furnace”. A small portion of food before running will help, if not build, then at least maintain muscle volume.

It is also recommended for thin people to have a light breakfast before a morning run: they will not face problems with excess weight in the foreseeable future, but the energy obtained from such a breakfast can be very useful.

Morning or evening for running?

It is a well-known fact: people are divided into “larks” and “night owls”. “Larks” get up very easily in the morning (getting up at 6 o’clock is not a problem for them), are energetic and efficient in the first half of the day, after lunch their activity declines and at about 10 pm “larks” usually go to bed. For night owls, everything is different: getting up early in the morning is difficult, the first half of the day is spent “building up”, and only in the second half of the day do they feel a surge of energy, a desire to work and create.

An athlete needs to objectively assess whether or not he has the ability to get up early and do morning workouts: if waking up at seven in the morning is difficult and the thought of jogging sends a chill of fear down your spine, it’s better not to torture yourself and run in the evening. The thought of getting up early can also disturb night sleep; anxiety while waiting for the alarm to ring simply will not allow you to rest properly at night. Morning running (as well as evening running) is not suitable for everyone; it all depends on the “program” inherent in the person. It is almost impossible to “retrain” from a “night owl” to a “lark”.

Well, if getting up early in the morning is, if not easy, at least more or less tolerable, morning jogging is very suitable and, with the right training regimen, will be beneficial.

Contraindications for running:

• People with serious diseases of the cardiovascular system.
• Diseases of internal organs, acute and chronic (liver, kidneys, etc.), in which not only jogging, but sports in general are contraindicated.
• Injuries to the musculoskeletal system (primarily the spine, knee joints, feet, etc.) - until complete recovery.
• Pregnancy (2nd and 3rd trimesters).
• Patients with infectious diseases, especially those accompanied by high fever.
• Recovery periods after surgeries, injuries, etc.

How to force yourself to run?

A few simple recommendations that will help you start morning jogging and not give it up later:

1. Adjust the time you fall asleep in the evening: go to bed earlier and it will be easier to get up in the morning and go for a run.
2. It is better to plan the first few workouts over a long (several days) weekend.
3. Before jogging, wash your face, take a shower, and perform all the usual hygiene procedures - this will help drive away the remnants of sleep.
4. Before going outside, do a short warm-up for your joints (especially important in the cold season).
5. You can drink a couple of glasses of water or tea - water will reduce blood viscosity and help proper thermoregulation while running.
6. Motivation: you need to constantly keep in mind the goal that sports should help you achieve.

Running technique

Running seems very easy. We all somehow run from childhood; it is as natural as possible for us, just like walking.

Phoebe from Friends is always as natural as possible

All running technique is needed not to complicate the process, but to make it more effective. To save your energy and minimize injuries. Therefore, we will give below the main points about the position of all parts of the body during running.

1. Correct running is a constant fall forward.

You need to tilt your body, start falling and place your foot exactly under the center of gravity of the body. This is how energy savings are achieved.

Illustration from the book “Run Faster, Longer and Without Injury”

It is as simple as possible to understand and work it out this way. Stand at the door frame, place both hands on its edges and lean 5-7 degrees. Now let go of your hands. You will start to fall - and in order not to fall, put your foot on it. And continue moving further without changing the angle of your body.

No need to jump up and down. You simply alternately place your legs under the “falling” body.

1. Frame:

• motionless;
• no need to straighten up, tilting your body back;
• no need to tilt the body forward (in addition to tilting along the axis of the entire body);
• no need to swing left and right, this reduces the efficiency of running;
• the core muscles (the complex of muscles responsible for stabilizing the pelvis, hips and spine) are tense.

1. Legs:

• bring before oneself;
• bend at the knee at a right angle;
• do not allow the leg to be straight (after all, then the blow from the knee joint is transmitted by the impulse higher, right up to the head);
• Don't wiggle your hips.

1. Foot:

• when touching the ground, the foot is under the center of gravity of the body, and not in front or to the side;
• It is better to step on the toe rather than the heel;
• The outer edge is turned slightly downwards, and the big toe is turned up accordingly.

There is a lot of debate among experts about whether running with the foot on the heel is harmful. Let’s not be categorical, but note that there are still many more opinions about harm.

You need to step on your toes, because then the foot absorbs shock loads. And when you step with your heel, you simply stick into the ground. Plus you seem to be slowing yourself down.

Foot placement technique

Alas, many beginners run on their heels and roll onto their toes. Thanks to special running shoes, the negative impact of this can be partially mitigated, especially if you run slowly and smoothly. But over time, this can lead to discomfort and injury. Therefore, it is better to relearn a more correct and natural way for humans.

Nikolai Romanov and Kurt Brungardt in their book “Run Faster, Longer and Without Injury” suggest running barefoot. Stepping on your heel, you will immediately understand how painful it is and how dangerous it is.

1. Shoulders:

• do not slouch, do not squeeze your shoulders;
• straighten your shoulders, this will allow your lungs to open and it will be easier to breathe;
• at the same time, do not raise your shoulders, and if your shoulders rise, shake off your hands and straighten your shoulders.

1. Hands:

• move along the body, as close to the body as possible;
• moving the arms back and forth rather than sideways, which would increase unnecessary swinging;
• arms are bent at a right angle at the elbow;
• when moving the arm forward, the hand rises slightly above the solar plexus, and when moving the arm back, the hand does not fall below the waist;
• in this case, the hands do not intersect the central axis of the body;
• forearms are not tense;
• the hand is relaxed, the fist is free and inelastic, the thumb is pointing upward (the elbows will automatically move correctly);
• The faster you run, the more important your arm work is (in sprinting, effective arm work is very important).

1. Sight:

• look straight, parallel to the ground;
• you can lower your eyes, but not your head;
• To avoid swaying, you can follow the horizon line.

Incorrect and correct running technique

Breathing and pulse

How to breathe correctly while running

There is no consensus here. There is generally a version that you need to breathe as comfortably as possible: the body will adjust itself.

But more often recommendations are given for specific breathing methods. They do not contradict, but complement each other:

1. Rhythmic breathing.

It is usually recommended to inhale for 2 steps and exhale for 1. If this is so difficult, you can try a ratio of 5:2 or 4:1. It is important to stay longer in the inhalation phase, when the body is as stable as possible. This reduces muscle fatigue.

1. Deep breathing.

You need to exhale as much as possible to completely remove carbon dioxide from the body.

1. Diaphragmatic breathing.

This is when the stomach inflates when you inhale, and deflates when you exhale. This will create more oxygen. In principle, diaphragmatic breathing is always useful, not only when running, but also in life.

1. Breathing through the nose.

Opponents of this say that such breath is usually not enough anyway. Especially if there is a curvature of the nasal septum. But in cold weather this is really important, as the air warms up more. You can also press the tip of your tongue to the roof of your mouth, this will create an additional barrier to warming the air.

That is, ideally you need to breathe: deeply, rhythmically and through the diaphragm, preferably through your nose. :)

In any case, if you decide to start running, it is better to first focus on running technique and heart rate, and then move on to breathing issues.

Heart rate while running

If you are not an athlete and run for yourself, then cardio training should take place in the heart rate range from 60% to 80% of the maximum.

The simplest, classic way to determine maximum heart rate: 220 minus age. That is, if you are 35 years old, then your maximum heart rate is 185 beats per minute. 60-80% for an average person 30-40 years old is 110-150 beats per minute.

Pulse zones by age

Typically, a heart rate of 120-130 beats per minute is considered optimal for endurance training for most runners. For complete beginners in running, it is better to focus on the lower values ​​of the range for their age, that is, no more than 110-120 beats per minute.

Training below this range will not bring noticeable benefits, and above this range it can cause harm. And if the pulse increases more, you need to temporarily switch to a walk, even if you have the strength to continue running. By restraining yourself now, you simultaneously reduce the risks to your heart and lay the right foundation for the growth of your fitness.

There is also Karvonen's formula for determining the pulse based on the intensity value. But it is more relevant for more experienced runners.

General endurance is trained at a heart rate of 120-130 beats per minute.

You can measure your heart rate while running with heart rate monitors. At the same time, chest heart rate monitors are much more accurate than wrist monitors.

How to choose your running pace

What is running pace

For each person and his physical condition, his own running pace is optimal. Running pace is measured in minutes per kilometer. This is the inverse of your average running speed (km/h).

Running tempo is more convenient to use in practice than speed. It is easy to determine by the current indicators of completing the distance. If you ran 2 km in 12 minutes, then your running pace is 6 min/km. It is also easy to predict the final result: if you run another 3 km, then if you maintain the pace, you will run the entire 5 km in 30 minutes.

You can monitor your pace using only a watch (if you are running around a stadium or other marked distance), or using special gadgets - fitness trackers, fitness bracelets, sports watches, applications on your phone.

Step length

How fast you run is determined by your stride length and cadence. The length of a step is different for each person, and depends not only on his height and body structure. Simplified, step length is often determined by the formula: Height x 0.65.

This is for running at a medium pace. For a sprint, the stride will be longer, and for a marathon, it will be shorter.

Cadence

But a much more important concept is “cadence” - the number of steps per minute. To increase running speed, it is cadence that is important.

Many beginners take long strides at a low cadence. But you need to do the opposite: focus on how often you take steps, not how long.

A cadence of 180 steps per minute is considered “classic”. Ordinary running enthusiasts should strive for it. Usually they have a cadence of 160-170 or less. You need to increase your cadence gradually, little by little.

Another argument in favor of high cadence: experts believe that this significantly reduces the risk of injury. Since less time spent in the air means less stress on the knees and hips.

The following will help you measure your cadence while running:

• sports watches or bracelets with this function;
• metronome apps on your phone;
• music with a certain tempo (beats per minute - bpm).

The increase in cadence is directly affected by reducing the contact of the foot with the ground. In 2012, there was a study of the US track and field team before the Olympics. And the result was better not for the athlete with the highest cadence of all, but for the one who had the shortest time of contact of the foot with the ground. That is, he lifted his feet off the ground very quickly.

To achieve this, they give the following advice: run as if on coals.

Why you need to keep a steady pace

When running, like any other exercise, the body produces lactate - by-products of carbohydrate metabolism. When you run at your optimal pace, lactate concentrations remain at normal levels.

That is, you can run slower, but then you will not get a noticeable training effect. And if you run faster, you will quickly become exhausted, and you will run the next part of the distance slower than you could. As a result, you will finish the race with worse times or drop out altogether.

This happens because from a certain point, when the load increases, the body cannot cope, does not have time to remove lactate, and it accumulates. The load on the muscles is too great, they become acidic. Because of this, performance decreases and it becomes harder to run.

This point is called the anaerobic threshold (anaerobic metabolic threshold, ANTH). The values ​​of the anaerobic threshold, like the pulse, are individual for everyone. But with training you can increase your anaerobic threshold.

The key to successfully completing the distance is a uniform pace.

ANNO can be determined quite accurately. At sports laboratories, you can undergo special testing with a gas analyzer and a blood test for lactate levels. Additionally, other important indicators for the runner will be determined - for example, maximum oxygen consumption (VO2 max).

If you have difficulty running and have pain in your side, this indicates a spasm of the diaphragm muscle due to lack of air. You've taken the pace too fast, you need to run slower.

About the benefits of morning jogging

Morning jogging is needed not only for weight loss: By running in the morning, you:

• burn fat;
• intensify metabolism;
• warm up your muscles and help your body wake up and cheer up;
• strengthen the heart muscle;
• improve blood supply to organs, including the brain;
• Helps saturate the body with oxygen.

Running also promotes the production of mood-lifting substances in the body (causing the so-called “runner’s high”).

If jogging in the morning becomes a habit, you can expect the following effects:

• losing excess weight;
• improved posture;
• increased muscle tone;
• activation of mental activity;
• development of willpower;
• good mood, cheerfulness and optimism.

Running, like any other sport, develops determination. When you achieve your goal, you gain self-confidence. These qualities help in life: gain the respect of others, move up the career ladder, and feel happy.

How to start running correctly for beginners

It is important to choose the right amount, duration and intensity of your running training.

1. Quantity – no more than 3 times a week.

You don't need to run every day. Even professional athletes don't do this. For beginners, 2-3 times a week is enough. Of course, not on consecutive days.

1. Duration – run from 20 minutes to 1 hour.

Some experts recommend doing cardio for at least 30 minutes for the workout to have any effect. Others write that 10-15 minutes is enough.

There is an opinion about 20 minutes, and since it is just average, we recommend it. This time includes transitions to a step if you need it to lower your heart rate.

But gradually increase your training time to 40-60 minutes. Gradually means adding 2-5 minutes to the next workout. When you reach 1 hour (or less, if it’s hard), you can start jogging again from 20 minutes, but at a slightly faster pace.

If you want to lose weight, the duration of the workout is even more important. To do this, it is better to run slowly for 1 hour than to run relatively quickly for 20 minutes. And the muscles do not immediately begin to burn while running.

1. The intensity, that is, the speed, is comfortable for you.

So that it is not easy, but also not difficult. The following recommendation is often given: it should be comfortable to speak when running. To put it hard, you took the pace too fast for yourself. That is, ideally, you should try to run on the edge, when you are still comfortable, but if you accelerate a little, you are no longer comfortable.

We wrote above about the pulse - 110-130 beats per minute.

If it's hard, don't hesitate to take a step. For some beginners, such transitions are more likely the norm if the pulse leaves the desired pulse zone. Or initially you need to run slower.

Slow down if you feel short of breath. Don’t allow yourself to feel like you have a pain in your side or want to fall to the ground. It won't do any good.

When running at an inappropriate pace and a heart rate higher than what is suitable for you, the cardiovascular system cannot cope with such a load, which carries its own risks for the body. Such prolonged exercise at a high heart rate no longer brings benefit, but harm. Especially for unprepared beginners.

Therefore, it is important to run at a low heart rate for the first time. This will provide the necessary adaptation for the heart, optimizing the work of the myocardium. Stroke volume will increase and heart rate will decrease.

The essence of the benefits and training effect of running is that you build on your current capabilities - and gradually, smoothly and constantly increase them.

The most important rule is to increase the load gradually.

It can be helpful to start keeping a workout diary. Note the date, distance, pace.

You can join group training. There are not only paid groups, but also free or paid ones. At a minimum, communicating with like-minded people will add motivation to beginners.

But there is not much attention to each student there. Therefore, if you want to learn the correct running technique, it is better to take several individual training sessions from a good trainer. He will explain the basics, what to pay attention to, and create a training program. And you will continue to study on your own. In the end it will be better quality and cheaper than running in a group.

On Saturdays, free parkrun races are held in many parks in Moscow and St. Petersburg.

As a runner grows in experience, the number, duration and intensity of workouts increases. But it’s still better to do no more than 4 workouts per week.

Ways to diversify your loads:

1. Do interval training.

This is when you alternate between running and resting. You can do both sprints and jogs for several minutes. Rest should be no less than running time.

1. Use ascents and descents.

Well suited for uniform load on all muscle groups.

1. Use weights (belt, backpack, or on wrists and legs).

You should also definitely add strength training. This will allow you to run better and more efficiently, and will also reduce the risk of running injuries. Not to mention other positive effects not related to running.

In general, it is important to develop all qualities: not only endurance and speed, but also strength, strength endurance, agility and flexibility.

How to run for weight loss

To lose weight, you can resort to two types of athletics training:

• light cross-country;
• interval running;
• I'm running in place.

Let's look at them in more detail.

Easy cross

This type of training is the safest and has the minimum of contraindications. For beginner runners, we can recommend the following training regimen:

1. Before training, let your body wake up from sleep, drink a glass of clean water, and take a shower. Start training no earlier than half an hour after waking up.
2. Do a light warm-up or run slowly, without straining, for about 800 meters. You can just jog lightly or walk quickly for 4-5 minutes.
3. Run the planned distance (or run for a certain time). To begin with, do not jog more than 2 km. Speed ​​should be moderate. Don’t go all out, if you feel the seed poorly, slow down.
4. Jog or walk briskly for a bit.

Monitor your heart rate during exercise.

Subtract your age from 220 - you will get the maximum permissible heart rate value, but it will be much safer if its value does not exceed 150 beats per second, and even then at maximum load.

If your heart rate increases too much, morning jogging is not for you.

Interval running

The basic rules are the same: time after waking up, warm-up, heart rate control, gentle termination of training.

The essence of interval running is alternating fast (at the limit) and slow running:

• you need to run slowly for the first 100 meters;
• the next 100 m - at medium speed;
• the next hundred meters - as in sprinting competitions;
• another hundred meters - at medium speed;
• then 100 m - slowly.

Then they switch back to medium and fast running. The cycle is usually repeated three times.

Experienced runners can run two hundred meters or even more (up to 400 m) instead of one hundred meters.

Interestingly, after interval running training, fat continues to be burned for several hours.

Running in place

Applicable only if the previous two types of training are not available. While running, try to raise your knees higher. If you don't feel tired, you're wasting your time; the fat won't go away.

How not to run in the morning: beginner mistakes

You can run in the morning at a pace that your health and level of physical fitness allows. However, there are several “taboos”, breaking which can make morning jogging harmful and even dangerous.

1. While running, do not lean forward or backward.
2. Don't land on your entire foot or heel.
3. Do not jump while running (for example, to pick a leaf from the tree you are running under).
4. The traffic rules for runners remain the same as for regular pedestrians.
5. It is better to run on dirt paths if you cannot use special treadmills.
6. Don't drink while running.
7. Refrain from talking, especially on a cell phone.
8. Do not start running immediately after sleep without warming up.
9. Don't stop abruptly, especially after running at speed.
10. Frost, ice, rain, snowstorm are good reasons to cancel training.
11. While running, don't act like a windmill, swinging your arms randomly - they should be bent and moving in unison with your legs.
12. Don't run in shoes that aren't suitable for running. It is also better to choose clothes that are not just comfortable, but sports, made from natural fabrics.

We have already written about how to choose running shoes and clothes for fitness. When purchasing them in specialized stores, you can also rely on the recommendations of a sales consultant.

Preparing to run

When is the best time to run?

Answer: when convenient. In the modern pace of life, it is not easy to find free time. Therefore, it is better to highlight exactly when you can definitely run. Why not run, looking for the optimal time. :)

Moreover, there is no consensus here either. There are a little more opinions in favor of the morning: the work of the cardiovascular system is activated and well-being improves for the whole day. The downside of the evening is its bad effect on sleep. Therefore, it is recommended to run no later than 2 hours before bedtime.

But there are no uniform standards for everyone; the biorhythms of all people are individual. There are just some general trends that may not be true for you.

Everyone is different - find the best time for you. Better yet, run anywhere.

You can run in any weather. Remember to dress appropriately. And in sunny weather, avoid heatstroke.

Where is the best place to run?

It is always better to run on a natural surface - earth or dirt. This gives additional shock absorption, making it easier on the ligaments and joints. Running on asphalt is worse, it’s not always immediately noticeable, but the effect accumulates and you can get sick.

It is healthier to run in parks and near water bodies. The farther from car emissions and the more greenery, the better. Of course, it’s convenient if you have a park near your home. But even if not, just find the most suitable paths. It is desirable to have fewer intersections with active roads and traffic lights.

In some yards there are school stadiums with a cinder track. It is a good substitute for natural soil. Please note that schools have their own schedule - usually schoolchildren study there from 9 a.m. to 3 p.m. and entry is prohibited.

If you run in a fitness club, a good ventilation system is important.

By the way, there is a lot of debate about how useful a treadmill in the gym is. A study from the authoritative resource PubMed states that the nature of movement on a treadmill is very similar to regular running. Also note that the cadence on a treadmill is usually higher, which means there is less chance of injury.

Running shoes

As a child, most of us ran in regular sneakers or sneakers - and nothing. So, do we need special running shoes - or is this a marketing scam to increase sales?

We ran around as a child and nothing happened.

We can definitely say that special running shoes will be more necessary if:

• you run a lot;
• you run on asphalt, not on the ground or stadium;
• high body weight;
• poor running technique;
• Even without all this, pain occurs when running in regular shoes.

What do special running shoes provide? Better cushioning in the foot and heel.

Fitting should be done in the evening, since our feet grow larger in the evening. Spread your fingers - it shouldn’t be tight, you shouldn’t expect the shoes to “break in on their own.” When your foot touches the surface while running, it will also increase.

If you still decide to run in regular sneakers, then it is better to:

• the top and sole bent well;
• there was good ventilation, “breathing properties”.

Warm up before running

Warming up is necessary to reduce injuries. 10-15 minutes are enough to warm up the muscles and joints. You need to properly prepare your muscles and ligaments for running.

Stretching is required, preferably dynamic. Static is considered harmful by some. At the very least, you probably shouldn’t do it for a long time before running.

Leg swings, squats, and lunges are better suited. Bend and twist your torso. Stretch your ankle. Run with high knees or shin sweeps, or running in place. That is, you need to rotate, bend and straighten as many large joints of the body as possible.

If you have a race ahead, it is better to warm up extra: slowly run a short part of the distance.

Cool down after running

But after running, it’s better to do static stretching. That is, we take the position and hold it for 30-60 seconds. These are splits and half-splits, different inclinations of the body from these positions.

Myofascial release (MFR) is helpful. Moreover, self-massage with foam rollers, like stretching, is not a prevention against injuries, but a way of recovery.

Additionally: a contrast shower will increase your vigor after a run.

Nutrition before or after running

Some of the advice on the Internet is amazing. For example, “drink water 4 hours before running” - and then don’t drink or eat anything at all for the entire 4 hours? We are not pranaeaters.

Or: “when running in the morning - a glass of water an hour on an empty stomach” - i.e. get up in the morning, drink water, don’t eat or drink anything for an hour, then run... and then shower, eat and go to work? What time do you have to get up then?..

Therefore, do what is most convenient for you. Focus on your feelings. Of course, there are general tips that will suit almost everyone. Because that’s exactly how most people will feel.

About food before running:

1. Don't run on a full stomach. They talk about a minimum of 30 minutes after breakfast and 2-3 hours after dinner - but we repeat: see for yourself. It depends on the quantity and type of food, plus individual sensations.
2. Running in the morning on an empty stomach is good for weight loss. At other times it is not recommended, but again everything depends on your personal goals and the characteristics of your body.
3. 15-30 minutes before running, eat something like a banana or something similar in calories.

About drinking while running:

1. If the run lasts more than an hour (some say 30 minutes), you need to drink during the process. The fluid thins the blood and makes it easier for the heart to pump it.
2. You need to drink a little bit, in small sips.
3. It is better to drink isotonic water, at a rate of approximately 0.5 liters per hour. This is a drink with carbohydrates and contains electrolytes - sodium and potassium. Isotonic drinks are sold in sports stores, sometimes in supermarkets. You can also make them yourself - there are many recipes on the Internet.
4. Stay hydrated. This is usually defined as a loss of more than 3% of body weight.

In general, according to the recommendations of the International Marathon Association of Medical Directors, you should drink only when you are thirsty. Previously, it was believed that you need to drink in excess, as if to “stay ahead of thirst.” But, according to Dr. James Winger, this is unscientific and risky (Winger JM, Dugas JP, Dugas LR. Beliefs about hydration and physiology drive drinking behaviors in runners. Br J Sports Med. 2011).

In principle, the FitnessTop editors do not see any particular contradiction with what was said earlier. During an hour of running, almost everyone will want some fluid.

When we run, we lose energy, fluid and macronutrients - magnesium, sodium, potassium and calcium. Therefore, immediately after running, an isotonic drink is also very useful. You can have compote or fruit drink. And don’t forget to eat, especially if you don’t need to lose weight. :)

About breathing

If you are interested in running in the morning for beginners, then check out the key points regarding nutrition. Running is a cyclic, that is, continuous load, so the breathing process must be controlled. Distraction from breathing provokes insufficient ventilation of the lungs, which will negatively affect your condition: shortness of breath will occur, running will become difficult, and possible oxygen starvation of the brain.

To prevent such problems, follow breathing techniques. When running at an average or slow pace, try to breathe so that for every 3-4 steps you inhale and exhale. You need to inhale through your nose, not from your upper chest, but from your diaphragm or lower abdomen. You can exhale through your mouth. Calm and measured breathing will reduce the load on the cardiovascular system and increase the effectiveness of cardio training.

Choose the right place for your morning run. It is not advisable to run near the highway, where there are a lot of cars and very polluted air. Try to create a route where the air is as clean as possible. A park, woodland, field would be great.

How to Avoid Injuries While Running

Most injuries and sprains are due to improper technique. Sometimes - due to poor warm-up or accumulated fatigue.

Many people stop running due to injuries. But it’s better to avoid them in advance.

The first step towards this is to get checked by a doctor before starting running. Who should definitely do this:

• who decided to run a half marathon or marathon;
• people far from sports;
• people with increased weight;
• people over 40 years old;
• people with any diseases.

They can identify both minor problems and contraindications. First, a competent doctor will give recommendations on what to pay attention to. Often, some indicators that are not good enough can return to normal on their own through training and a healthy lifestyle.

But there are also contraindications to running or serious restrictions: coronary heart disease, exacerbation of ulcers or gastritis, venous thrombosis, hypertension, anemia, serious injuries to the knee joint, varicose veins. Only tests and a doctor will determine the seriousness of the problem. For example, for varicose veins, a phlebologist may prescribe special socks. It all depends on the individual.

Don't rely on chance. Otherwise, if you start running for your health, you will only do harm.

Sometimes other cardio workouts may be recommended - cycling, skiing, rowing, swimming. Fitness clubs now often have appropriate exercise equipment - exercise bikes, ellipses, step platforms, as well as rowing and skiing machines, popular among crossfitters.

Finally, you can do Nordic walking with poles or walk up a hill or up stairs.

What may appear after running and what to do about it:

1. Rubbing.

Wear suitable clothing and wash it with mild detergents – after each workout, of course. Use sports lubricants or baby powder, and drink more.

1. Rash.

Consult a doctor, use ointments and medications.

1. Broken nails and calluses.

Wear the right sneakers and socks, and buy orthotics. Also strengthen your feet and improve your running technique.

1. Knee pain.

If you just started running, then 1-2 days after your first workouts is more normal. Especially if the distance was long for you or you ran on asphalt.

This can also be affected by unsuitable shoes, poor running technique, poor tolerance to asphalt surfaces, and weak body condition. But if it has been hurting for several days, at night, of course, you need to understand in detail the reason why you should go to the doctor.

Running in itself does not harm the knee joints - only if you do not warm up and run without any technique at all. Especially if there is already damage.

Kinesio taping is popular now. It will not help avoid injuries; its benefits have not yet been scientifically proven. But there may be a positive effect on recovery.

1. General fatigue.

Don't overtrain - don't run every day and don't run long distances. Take adequate breaks to recover. In any type of fitness, it is important to properly dose the load and rest.

Some signs that it's time to take a break from running:

• change in resting heart rate - higher or lower (overtraining);
• muscle pain for more than 3 days;
• constant thirst;
• dark color of urine, which indicates an imbalance of fluid balance;
• irritability;
• sleep disorders;
• frequent colds.

Checklist for proper running practice

1. Decide on your motivation and reasons for running. This will also affect the emphasis in training.
2. It’s better not to try to implement all the running technique tips from this article or video at once, but to master one thing first.
3. The most important technique is to tilt the whole body and place the legs correctly under the center of gravity.
4. When running, it is better to breathe deeply, rhythmically, and from your diaphragm. If it doesn’t work out, breathe as comfortably as possible.
5. Run in your heart rate zone. Most often it is 120-130 beats per minute.
6. When running, it is important to maintain an even pace, that is, run at the same speed.
7. Watch your cadence: try to take steps more often.
8. 3 workouts per week is optimal for most. But if you also do fitness in the gym, then a maximum of 3-4 in total.
9. Running time is better from 20 minutes, gradually increasing. For beginners – no more than an hour.
10. There is no need to run to the point of exhaustion - in terms of speed or quantity. Run at a relatively comfortable pace. The training effect will be no worse.
11. Increase the load (time, pace, special training such as intervals) gradually, a little at a time.
12. There is no optimal time or place to run. Start with what you have, adjust it as convenient for you, so as not to lose motivation.
13. Special running shoes are most likely better than regular running shoes, but not critical.
14. Be sure to warm up, preferably with dynamic stretching. And a hitch won't hurt.
15. Drink water or an isotonic drink according to your feelings, there is no scientifically proven fact when it is correct.
16. Most running injuries are due to improper technique, less often due to poor warm-up or general overwork.
17. In some cases, it is worth checking with a doctor before starting training.
18. The main benefit of running is improving the cardiovascular and nervous systems and strengthening the body.
19. Running is just a means, and not the only one. If you have contraindications or simply don’t like running, use other methods of cardio training.
20. To lose weight, you don't need to run, but create a calorie deficit. But running a little will help, especially if you run on an empty stomach.
21. Don't forget about normal sleep and nutrition.
22. Run for fun! Otherwise, what's the point of starting all this?

When is it better to run in the morning or evening?

The research results confirmed that there is no significant difference between morning and evening running. The only difference is that exercising before starting work or school helps you wake up faster, and exercising at the end of the day relieves physical and mental stress and promotes quick relaxation.

It is recommended to select training times depending on your personal work or study schedule. Most athletes face the problem that it is difficult for them to devote at least 30 minutes to jogging every day.

This situation says only one thing - the class schedule does not take into account personal preferences and the characteristics of work or study.

When selecting training times, the following are taken into account:

1. How the daily routine is structured. It is important to remember that you should create a sports schedule so that you have time to go for a run before or at the end of work or school and clean up after it, for example, take a shower.
2. Features of the body. If a person goes to bed early and feels great in the morning, he will be more comfortable running before the start of the working day. For those who are considered so-called night owls, evening jogging is more suitable.