Main Start
Let's start with the warm-up. It can take place at the school stadium, in the nearest public garden, at the entrance of your own house. We will do a complex of simple exercises for 5 or 6 minutes. This can be squats, swinging legs, torso bends to the sides and forward, lifting on the toes, circular movements of the pelvis, trunk, hands.
Then within 2 or 3 minutes we will pass the accelerated step, gradually we are adjusted on run. And now go ahead. Which one will we choose the pace? Choose the speed at which we breathe freely through the nose. As soon as we open our mouth, go to the step. Restore breathing and go back to running. And so we alternate walking with running. After some time we will learn how to run for 10 minutes. We fix this result for a week, then every week add 1 minute. By the end of the classes we are striving to bring a continuous run to 1 hour.
After finishing the distance after 10 minutes of running, do not sit down and do not stop. Be sure to go through a quick step for 2 or 3 minutes. Then we'll do gymnastics, and do some exercises on the go. After training, we will take a warm shower for a start, then a contrast shower.
Pulse and breathing
Already in the first months of running, you should strive to breathe through your nose, but then it will not be necessary. Later we breathe simultaneously through the mouth and nose, relying on the heart rate. The upper limit of the pulse is determined by the formula: 180 minus your age. If your age is 50 years old, the pulse in running should be up to 130 beats per minute, and no more. At first, we keep the heart rate below the maximum value by 5 or 10 units.
How can I measure the pulse on the run?
The first 10 seconds the pulse of a healthy person should be the same as in time. When you stop, remove the pulse sample and multiply the number by ten. While you are not used to feel the pace, the pulse should be measured much more often. Do not be afraid of stops.
Pace
If you run not one, but with a partner, then the pace of your run should be such that you can talk with a person. This rule should be followed if the whole family goes on a run. Then such a joint leisurely run, exchange of remarks, jokes during it will give pleasure to every member of the family.
Hurry slowly
People often take things very zealously, quickly increase their speed and run time. But for this they are expected to pay: injuries, forced breaks. The same novice runners, who slowly but persistently move forward, reach a certain physical fitness, while the other "runners" drop their classes at run, and when they talk, they complain that there is nothing miraculous in jogging.
If we talk about the minimum rate, then if you can not run at least 3 times a week for half an hour, then it is better not to do it at all, otherwise you will simply lose your time. The Japanese believe that the daily minimum rate of traffic should be 10,000 steps, and this is about 7, 5 kilometers. If you overcome a kilometer, moving at a speed of 11 minutes 30 seconds, it will take about an hour and a half.
Optimal time
Everyone is accustomed to talking about the benefits of morning jogging, but the best time for jogging is considered evening time. Not every healthy person will have the willpower, before going to work go running, since there is a possibility of being late for work. In the evening, the run and shower will be able to relieve the fatigue that has accumulated over the day.
There are times when there is not enough time for classes. Then you can run the distance from home to work, but there is a small nuance and this is important, you need to take a shower at work, and then change clothes, or your colleagues will not understand you.
For those who work in shifts, there are recommendations. If the working day starts from 24 hours and to 7 am, then spend your training 5 or 6 hours before starting your work. Running time should be from 30 to 40 minutes a day, it's about 5 or 7 kilometers. If you have an evening shift, you should run from 9 to 10 am. With the usual schedule of work, namely in 1 shift, one should strive for the normal training regime.
Self-monitoring
If you do everything right, then your indicator will be your good health. A good, cheerful mood, says that training is good for you. But irritability, bad sleep, lethargy mean that the load is large and it needs to be reduced. It is necessary to use the pulse data. For this, you need to know what your normal heart rate is in the morning and in the evening. And if there are any deviations from the norm, this should alert you. Analyze your studies. 10 minutes after the end of training, the pulse rate should not exceed 100 beats per minute. If the parameters of the evening and morning pulse are more than usual, then it is necessary to always consult your doctor and take a survey.
Tip
It's best to start running around with someone. To do this, sagicate your friends and start jogging with them. For you it will be a good incentive not to succumb to a bad mood, laziness and do not interrupt your studies. Your girlfriend will be able to get you to classes, will, if you need any help and entertain you during class.
Now we know what to do in order to start running if you aspire to be a healthy person.