Running is a great way to keep fit. However, for this, you should adhere to certain principles, which will be discussed in our article. The content of the article:
- How to choose running shoes
- Jogging clothes
- Where is the best place to run
- How often can you run
- The best time to run
Undoubtedly, jogging allows you to keep yourself in good shape, which is very important in today's fast-paced life. But even this seemingly simple activity can cause harm to health. To prevent this from happening, it will not be superfluous to adhere to some principles.
How to choose running shoes
One of the main aspects to look out for is the choice of footwear. This is very important, since it is the shoes that affect the distribution of the load along the leg. Running shoes are now produced specifically for running. Moreover, this is not another move of marketers of manufacturing companies, but reality. By purchasing these shoes, you can take care of your feet.
No one will argue that when running, the main load falls on the lower limbs, so additional support will not be superfluous. Also, special sneakers will save you from the development of flat feet and other diseases that may appear when using ordinary shoes.
If you decide to get serious about running, then you should not skimp on purchasing the appropriate running shoes. The main advantage of specialized running shoes is the outsole construction. With each step, the leg is cushioned, which reduces stress on the joints. It is very difficult to give specific advice on the choice of shoes. Each person has individual characteristics. It is important that you are comfortable in your sneakers. No one can determine the degree of comfort better than yourself. You should not take shoes "for growth" or smaller. Your foot should be comfortable, and this is the only way you can enjoy your jogging.
Jogging clothes
For comfortable training, one shoe will not be enough. All clothing should be comfortable. It is best to give preference to things made of special fabrics designed for sports. They absorb moisture well, are skin-friendly and do not chafe.
Of course, when choosing clothes, you should also pay attention to the season. It should be noted here that running in winter is not advisable, it can lead to illness. In the cold season, you can go to the gym. But when it's warm outside, it's definitely better to run outdoors.
Whatever you choose for your running clothes, the garment should fit well. The best option are leggings and T-shirts made of elastic material. It is recommended to run in fitted clothes. It is imperative for women to pay attention to the topic that protects the chest from stretching when running.
Where is the best place to run?
Most people think that jogging can be done anywhere. However, this statement is far from the truth. The optimal surface for running is rubber. On such a surface, the legs are well cushioned, and the load is reduced. At the same time, the grass is far from ideal because of the possibility of slipping on it. Well, there is nothing to say about asphalt - this is the worst surface for runners.
However, rather than sitting at home and planning future runs, doing nothing for this, it is better to use asphalt paths. It is also necessary to choose the locality. Try to avoid cars. If there is a park or a stadium near the house, then you should not wish for the best. It is better to use treadmills in cold weather and go outside in summer.
How often can you run?
The intensity of your running activity depends on your goals, as in any sport. If you just decide to run to maintain your tone, then it is enough to arrange jogging once every two days. If you want to lose weight, then it is better to run every day.
It is easiest to take a weekly interval as a guideline. For those wishing to lose weight, it is optimal to run five or six times, and in other cases, three or four times will be enough.
It's very important not to waste the enthusiasm you build up in a week or two. At some point, constant jogging can get bored, so you need to show character and force yourself to continue. This is much easier to do when you are motivated. Knowing why you are doing this, you will not even have a question: what am I doing here?
The most difficult in this regard are the first two or three weeks. Then you will be drawn into this mode, and it will be much easier. However, you shouldn't always run. If you are not feeling very well, or if you have signs of a cold, you do not need to give your body an extra load. But at the same time, it is important to clearly distinguish between the really important reason for missing a run and simple laziness.
The intensity of any workout should be increased gradually. Don't run a lot and often from day one. Running a kilometer in the first week, increase this distance to two, and after a week - to three kilometers. The frequency of jogging has already been mentioned above, it all depends on the purpose of the classes. The main thing is to adjust your runs well to the rhythm of your life. You should try different running intensities. If you find yourself bored with sticking to one speed all the time, try interval running.
The essence of this method is the alternation of intensity. At first, you run at a slow pace, and then you start to accelerate. After that, it returns to the original intensity again. It should be said right away that interval running is more difficult than usual.
Of course, you can jog every day, but it is important to remember that the body must rest. If you sleep well, are not overloaded with physical work, there are no injuries, and you are eating well, then daily jogging will only benefit.
The best time to run
What is the best time to run? This is a rather difficult question, since there is no direct answer to it. Someone is embarrassed to run along busy streets, and prefers to do it in the early morning. Some people find it more convenient to jog in the evening. However, it should be noted that morning runs are most useful. The air has not yet been filled with exhaust gases from cars, and breathing at this time is just fine.
Some people may even feel a certain pride that they were able to get up early and not lie in bed for another hour. This is at the same time a great incentive for them. Also, during an early morning jog, you are not yet immersed in your problems, and you can just enjoy the process.
Often, even from medical professionals, you can hear about the dangers of morning jogging for the cardiovascular system. However, this is not entirely true. What you shouldn't do before jogging is to have a hearty breakfast. Just drink a glass of water, and when you get home, you can make a delicious breakfast. Your body will definitely not like it when you run with a full stomach. Such actions can lead to disruption of the spleen and liver. And, of course, there is no need to rush.
It is also not advisable to go running, barely getting out of bed. Take a shower, dress slowly. Particular attention should be paid to the warm-up: do not "jump off the bat", the load in the morning should increase gradually.
It is quite possible to run in the evening. The only thing you don't need to do is jog just before bed. This will make it harder for you to fall asleep. It is very important when jogging in the evening - to make the correct routine for the day. For daytime problems and worries, there may simply not be enough time for running.
There is a common myth about the optimal running time. Many people believe that running in the morning is the best way to get rid of those extra pounds. It really doesn't matter when you go for a run. It is much more important that you actually do this, and not just make plans to start playing sports.
Video on how to jog correctly:
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