How to run correctly: what, when is better and how much

Running is a physical activity that trains not only the legs and heart, but also self-esteem. By adjusting the intensity of your cardio program, you can combine business with pleasure: running to burn calories and lose weight, train endurance and strengthen the cardiovascular system, relieve stress, increase libido and self-confidence.Fasting Diet Team will tell you how to run correctly, what to look for in running, where to train in cold weather and what is useful to have for this .

We run healthy

In our Beginner’s Guide to Running Tips review , we said that the first step is to check with your doctor and make sure you can run. But even experienced athletes can feel discomfort during or after a run: pain in the joints, lower back, dizziness, shortness of breath, high blood pressure, pain in the heart. This cannot be ignored – it will be right to take a break and check your health.

Consult with your family doctor and, if necessary, undergo a comprehensive examination of the body to exclude any health risks – cheaper with discounts from Pokupon up to 90% in the best clinics in your city.

What is the best way to run

For beginners, any sportswear that is convenient and comfortable to run in is suitable – T-shirts, shorts, pants, leggings, leggings, sweaters. It is better from synthetics or mixed materials, since pure cotton tends to soak up sweat faster, get wet and stick to the body. In addition, it is easy to catch a cold in wet clothes even in summer. In warm windless weather of +10 degrees and above, you can run in tights (special leggings for running) or shorts and a T-shirt or T-shirt.

For jogging, girls and women are more comfortable with seamless , tight-fitting and well-fixing sports underwear.

It does not hurt to get thermal clothing for adults and children , if a child runs with you, for jogging in cold weather. It will help to avoid hypothermia, maintaining a comfortable body temperature even in the cold.

As a running shoe, it is better to use special shoes with a strong heel and excellent cushioning that softens the landing of the back of the foot. In addition, running shoes must meet the following requirements:

• The sole and upper of the shoe should be flexible and soft at the forefoot.
• It is good if the heel and the outer side of the toe are reinforced with thick rubber inserts that are resistant to abrasion.
• Choose shoes that are lightweight, breathable.
• It is better when the lacing of the sneaker is slightly shifted towards the inside of the foot.
• Lacing loops should be fixed each separately, and not with a common bar.
• We recommend removable insoles, which, if necessary, can be replaced with orthopedic ones.
• Give preference to a pair of running shoes weighing no more than 400-500 grams.

Choose good women’s and men’s sneakers online in the Pokupon catalog with up to 15% cashback and delivery from Nova Poshta.

When is the best time to run?

The rule “the morning is wiser than the evening” does not work in running. Therefore, run when it is convenient and comfortable for you, it does not matter – in the morning or in the evening. Experts agree that running should be fun and healthy. And this is possible when you remain in harmony with your personal biorhythm.

If you are a typical night owl and you find it hard to wake up in the morning, not to mention recovering quickly after waking up and rushing for a run, postpone your run until later. And if, after coming home from work in the evening, you fall off your feet, do not force yourself, rest and run in a good mood in the morning.

At the same time, nutritionists note a certain relationship between training time and tasks. The maximum fat burning effect for weight loss is achieved in the morning, optimally from 7 to 9 in the morning, on an empty stomach. But if running on an empty stomach turns into torture for you, a light carbohydrate breakfast with glucose 40 minutes before training will not hurt. You can eat oatmeal with a handful of dried fruits or a spoonful of honey, drink sweet tea with toast or freshly squeezed juice. Any food without fat will do.

For effective weight loss, experts recommend supplementing running training with lymphatic drainage, anti-cellulite and other body shaping procedures so that the path to the body of your dreams becomes more efficient.

Remember, 70% of success depends on proper nutrition . Order  a multicooker , a bread machine , an electric grill , a double boiler , a juicer , a yogurt maker on Pokupon with a cashback of up to 15% and delivery from Nova Poshta, and cook healthy wholesome food to be healthy and beautiful.

But do not think that in the evening you will not destroy a single calorie if morning running is more conducive to weight loss and fat burning). Moreover, evening cardio workouts help get rid of stress, fatigue and promote sound healthy sleep like a baby. The main thing is not to overeat before and after training – limit yourself to a glass of kefir and a light protein dinner. Also, do not delay the run until the time when it is time to go to bed. The best time to run is 2-3 hours before bed.

It doesn’t matter when you start running. In summer and spring, it’s great to run outdoors, and in cold weather, you can move to a gym or fitness club on a treadmill, or to an impromptu sports corner at home with a stepper and a jump rope . The main desire!

How much to run per day

The duration, mileage and intensity of a cardio workout is determined by many factors: physical fitness, age, tasks that you set for yourself (preparing for long-distance competitions, want to break a 100-meter record, for health or to lose weight). Trying to quickly run from the start of 5 km without prior preparation (as an already trained neighbor does), so that after 500 meters you will be out of breath, throw out your tongue and abandon an idea that is overwhelming at first glance, is fundamentally the wrong approach.

The main rule for beginners is not to start with a strong jerk, from very long distances, at a fast pace and every day. Graduality, positive dynamics and alternation are the fundamental rules.

For the first time, experts recommend that beginners limit their jog to 10 minutes at a moderate pace. Then you can gradually increase the training time to 40-50 minutes. When you easily overcome this time limit, you can think about building up kilometers and speed.

What should be the speed while running

Experts recommend starting for the first time with aerobic cardio training – running, focused on improving overall endurance, the performance of the cardiovascular and respiratory systems, preparing muscles, ligaments and joints for the upcoming loads. As a rule, this is a long run at one moderately intense pace that is comfortable for you. A beginner with a low level of training should especially follow this recommendation and, first of all, increase not the speed, but the time and distance of continuous running at a measured pace.

Comfortable is the speed at which you can breathe calmly while running and speak in sentences, and not in fragments of phrases. We began to suffocate and the pulse became too quick – we slow down, you can even take a step, restore breathing and try to run again. For beginners, experts recommend alternating running (1 minute) with walking (2 minutes), gradually reducing the walking intervals until you get used to your normal pace.

I run and check my heart rate

To understand how fast or slow to train to achieve the best effect, it is correct to focus on your heart rate zone, which is optimal for a particular type of training.

The MHR indicator is taken as the basis – the maximum number of heart contractions per minute at the limit of the body’s capabilities during intense exercise. It is calculated using the formula: 220 minus your age, or more precisely: 214 minus (0.8 x age) for men and 209 minus (0.9 x age) for women. And since we are seriously running, we can’t do without a heart rate monitor. It will be built into a smart watch or a fitness bracelet – any of these devices can be ordered online at Pouchon with a profitable cashback and door-to-door delivery.

Experts name 5 main heart rate zones – the optimal heart rate range between rest and maximum frequency:

• 50-60% of MHR (white zone). Health running in low intensity mode with a normal heart rate of 115-120 beats per minute. Ideal for beginners and runners with a low level of fitness, for anyone who, as an effect, seeks to improve overall health and smoothly prepare for higher loads.
• 60-70% of MHR (blue zone). Running in a fitness mode is useful to increase overall endurance, strengthen the cardiovascular and respiratory systems, and to lose weight. It is in this low zone that more calories are burned: up to 85% fat, 10% carbohydrates and 5% proteins. The optimal heart rate range is 120-135 beats per minute.
• 70-80% of MHR (green zone). Aerobic training develops endurance, stimulates blood circulation, saturates the body with oxygen, develops the volume and strength of the lungs and heart. Normal pulse is 135-155 beats per minute.
• 80-90% of MHR (yellow zone). During anaerobic running, the cells switch to the mode of oxygen starvation, the effect of high-speed endurance and maximum efficiency is achieved. These are usually short-term high-intensity loads like a 200-meter sprint at maximum speed. At this time, the body produces lactic acid, which causes a quick feeling of fatigue in the muscles, so you will not be able to train for a long time. A pulse of 155-175 beats per minute is considered normal.
• 90-100% of MHR (red zone). Maximum workload and performance. The body is working to its limits. In this area, as a rule, professional athletes train before competitions. For people who want to lose weight and just for health, training in this mode is not only not useful, but also dangerous. The pulse rate is 175-185 beats per minute.

Proper running technique

Starting to run, it is very important to immediately learn the correct technique in order to avoid injuries, pain and fatigue in the legs in the future. Cross-country, shuttle, interval, running in place, jogging – each type has its own characteristics. To get started, learn the basic principles of movement:

• Make sure that the foot does not hit the toe into the support – asphalt or treadmill and does not land on the heel. Lower the foot first to the wide front (as it happens when running in place), then roll to the entire surface and lightly touch the heel.
• During the movement, the body with the waist should lean forward slightly.
• Keep your arms bent at the elbows (about 90 degrees). They should move back and forth and in no case hang out.
• Running on a low knee is a common beginner mistake. Before you start running, make sure your legs are straight. Otherwise, the muscles of the thigh and lower leg will clog.
• When pushing off from a support – asphalt or a treadmill in the gym – try to unbend your leg completely, pushing off with your foot, not your toe.
• Socks should look straight, and not in different directions.
• No need to try to run with a wide stride. The range of motion of the legs should be comfortable. Beginners are advised to start with small steps, and over time the muscles will adapt and the width of the stride will increase.
• We breathe calmly and freely to avoid shortness of breath.

How much water to drink while running

It is important to keep the water balance during training and throughout the day, and it is necessary to use high-quality liquid . Water with the correct composition of minerals, electrolytes and microelements is very necessary for the body after physical exertion to recover. According to WHO, the daily norm is 30 ml per kilogram of body weight. That is, an adult should drink an average of 1.5-2.5 liters of water, and a child – 750-900 ml.

It’s best to avoid drinking breaks while running so as not to disrupt the pace of your workout. But if you’re feeling very thirsty – which is often the case for beginners – take a short water break. Even if you want to dry out, do not forget to consume the minimum amount of fluid per day. Water is an extremely necessary element for the functioning of joints, knees in particular.

How often to run

Definitely do not need to start running every day. The body after a run, like any other physical activity, needs time to recover. For beginners, daily running can be exhausting. Not having time to rest properly, with each subsequent kilometer, the body will get tired more and more.

In addition, it is very important to always listen to your body. If you have not had time to start running, as something already hurts, or the pain manifests itself as you train, stop and stop exercising until you eliminate the cause. When running, even chronic health problems can manifest themselves.

Where can you run

You can run wherever it is convenient, pleasant and comfortable. Free access to parks, stadiums, streets, if any nearby – paths in the private sector. If you have plenty to choose from, avoid busy traffic and strong air pollution, stay away from cars.

From cold weather, it is better to hide in a gym or a fitness club – with a Pouchon discount of up to 80%, subscriptions will cost several times cheaper.

At the stadium, according to the international sports standard (and in general this is based on ancient traditions), they run counterclockwise. It is believed that with the right foot it is more convenient to push off the ground and overcome the rounded sections of the distance