Running is, next to walking, the most natural form of activity for a human being. And one of the he althiest! Jogging gives energy, strengthens immunity, slims and works … anti-depressant. Below you will find a TRAINING PLAN for a beginner runner.

Recreational jogging(jogging) is a form of jogging or running at a slow pace (maximum speed is 7-9 km / h). In this sport, it is not the speed, the opponent or the number of kilometers run that counts - here the pleasure is important!

What does running do?

Runningis an aerobic (aerobic) exercise - it strengthens the respiratory and circulatory system. The runner's heart is more efficient, its volume increases, blood pressure normalizes, pulse decreases. Blood vessels become more flexible, lungs more efficient, thanks to which the brain is better oxygenated.

Regular running is a proven anti-stress agent and one of the most effective forms of antidepressant therapy (at the beginning of the disease it wins over pills!). After training, you are not only in a great mood, but also with the satisfaction that you have overcome your own weaknesses. Jogging increases self-confidence and teaches patience. It is also an occasion for reflection, distance and inner peace.

You must do it

Before you start running

Remember that the torso must be straight - so tighten your abdominal muscles to strengthen your spine. Your arms should be bent at right angles and move in time with your footsteps. Look ahead, don't put your chin in your arms, because it makes breathing difficult, and the lack of oxygen makes your muscles tire faster. Inhale with your nose and mouth. If you run with someone, you can easily control the right pace - the optimal speed is one that allows you to talk freely with your partner. For running, choose a park, forest, beaches or places away from heavy car traffic.

Where and when to run?

Jogging is best practiced in a forest or park - natural surfaces are pond-friendly. You can run at any time of the day, but if you want to lose weight, get on your way in the morning before breakfast. On an empty stomach, the body draws on its energy reserves, so it burns the most fat. Before your morning run, do a short warm-up - gently stretch your entire body muscles.

What do you needfor running?

To ensure the comfort of training, you only need comfortable shoes designed specifically for running - it is worth investing in a good, sports brand. Clothing (T-shirt, sweatpants) should transport moisture away from sweaty skin. For this reason, choose synthetic materials. In winter, they will also protect you against heat loss.

Running - your training plan

Before you start jogging, spend a few days on intense walks - this way you will prepare your body for more effort. Then proceed with the plan. If any of the daily routines prove too difficult, repeat them the next time you run. Remember that you run for fun, not for punishment! It can take a long time for your body to get used to the exertion of running. Use the method of small steps, gradually raising the bar. Shorten the walking time until you are able to run the entire prescribed distance.

  • Run 2 mins, walk 4 mins, repeat 5 times.
  • Run 3 mins, walk 3 mins, repeat 5 times.
  • Run 4 mins, walk 3 mins, repeat 4 times.
  • Run 5 mins, walk 2 mins, repeat 4 times.
  • Run 7 mins, walk 2 mins, repeat 3 times.
  • Run 9 mins, walk 2 mins, repeat 3 times.
  • Run 13 mins, walk 2 mins, repeat 2 times.
  • Run 17 mins, walk 1 min, repeat 2 times.
  • Run 24 min, walk 1 min, repeat 2 times.
  • Run for 30 minutes.

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Running