Running has long been one of the most popular forms of recreation. Anyone can do it, but many beginners worry about what to focus on during exercise and how to approach recreation "the right way". Experts claim that such worries are unnecessary, especially if you are just at the beginning of your sports journey, so we have prepared 8 tips for you that will calm you down and motivate you further.
1. Instead of your appearance, focus on your goals
It is completely normal that you are not comfortable at the beginning of your running journey quite sure. Maybe running makes you feel uncomfortable and it seems to pass you by they are watching and they condemn, but this is far from the truth. Remember that everyone has to at some point to start and that you can't expect it right away looked like an Olympic athlete.
If you feel your best out of sight passers-by, we suggest you start running in forest, where you will be more "alone" or on running stadium, where you will be surrounded by those who will focus on instead of you own recreation.
2. Start slow
Many people with running ceases, because he sets himself up too quickly ambitious goals, which he cannot achieve as a beginner. So we suggest that first rate it, how much your body actually he can and you choose exercises that are intended beginners. Be kind to yourself kind and you are for each completed training congratulate: you must not forget that it is also moderate exercise better than lying in bed.
3. Design your routine in three-week cycles
How important is the period three weeks, can be found in several areas. Experts in the field physiology they claim that the body needs just as much time to adjust to stress, psychologists but they are sure that we need three weeks, yes let's change the habit.
Therefore, we recommend that you start jogging in three-week cycles: for the first three weeks, let's say run 20 minutes and do the exercise 2-3 times a week, then run for three weeks 3-4 times a week. The third cycle should include two 20-minute workouts and two 30-minute workouts weekly.
4. Listen to your body
Many beginners take their practice despite the great pains and fatigue they are afraid to shorten. They have the feeling that this would mean that they are above exercise gave up.
This is far from the truth: if you the body communicates, that it is necessary to stop, there is nothing wrong if it you are listening. Tell yourself that you will get better next time and don't let negative thoughts get to you a sense of defeat. You can run when you are very tired you combine also with they walk.
5. Run in the correct position
Pain in the muscles can also cause run v incorrect position. So be on the lookout for it to be yours posture suitable for running and not for other sports you may be used to. Yours feet should be placed parallel to the hips, yours hands but they should be bent under at the elbow an angle of 90°.
6. Do not exaggerate with long steps
Also be careful that your steps they won't too long: not only can it negatively affect your posture, but it can also cause a lot too quickly fatigue. That's why the leg when running don't exercise too much, but also be careful not to land on heels.
7. Breathe as naturally as possible
Experts advise that you are as much as possible relaxed and to let your body receive exactly that much air, like him needs. On beginning slow running is best, yes you breathe through your nose, but when you become more tired, you can also receive air through the mouth. It's important to breathe as evenly as possible.
8. Increase the speed gradually
If you are just starting to run and they are your goal long distances, then we suggest you get started slow. That way, you won't expose your body excessive stress, and you will also get a sense of how much it actually is you can do it. If towards the end of the workout you feel like your stride is still off lighthearted, you can pick up the pace or go at a slightly faster pace at the next training session.
