MKOU "Novoduginskaya secondary school"

Project

Health running is the most important component of a healthy lifestyle

Completed by: Baranov Ruslan

(student 6 B class)

Head: Kolyshkina I.S.

Novodugino, 2016

Introduction

Main part

• General information about fitness running
• The positive effects of jogging
• Fitness running technique
• Health running rules

Practical part

Conclusion

Sources

Objective of the project: find out what effect health jogging leads to.

Tasks project:

• study the theory on the subject
• check in practice the effect of health running
• draw the attention of classmates to the health run.

Work plan:

1) Selecting a topic and discussing it with the project manager

2) Collection of theoretical material

3) Selection of the intensity level of training (for beginners)

4) Observation of the state of the body during training

5) Design of the project (presentation and report)

General information about fitness running

Health running is the most accessible natural exercise that does not require special equipment, inventory, sports facilities. To use it, you need to have only one thing - desire. With the help of running, you can strengthen your health, improve the functioning of the main body systems: cardiovascular, respiratory, nervous, etc.

Positive effects of health running.

• Improving the activity of the cardiovascular and respiratory systems;
• Positive effect on the functions of internal organs;
• Strengthening the musculoskeletal system;
• Increased immunity (hardening effect);
• Improving the emotional state

Fitness running technique

• Body position - 85-90 º relative to the track;

• Looking ahead at 30-40 m;
• The arms are bent at the elbows, work along the body, the hands are relaxed;
• The leg is placed on a support on the entire foot;
• Step length 0.5-1.5 m;
• Movements are smooth and free;
• Breathing is deep and voluntary

Types of loads

• Low load - accompanied by a small number of exercises, approximately 25% of the volume of work.
• Average load - the number of exercises 50% of the volume of work before the onset of fatigue.
• Heavy load - accompanied by a large number of exercises 70-80% of the volume of work

A runner's workout should consist of the following parts:

• Light jogging or jogging alternating with brisk walking until warm up.

• Gymnastics with a comprehensive study of all major joints with flexibility exercises.

• Strength exercises (5-6) for the muscles of the arms, torso and legs.
• Exercises (2-3) to relax and stretch the muscles.
• The actual running workout.

• Exercises (5-6) for relaxation and slight stretching of the muscles.

Discomfort while running

Discomfort while running:

• Pain in the ankle and knee joints, shins (incorrect foot placement, wide step, hard track, inappropriate shoes);
• Pain in the abdominal cavity (high running speed, insufficient time interval after eating);
• Pain in the chest area (high running speed, stiffness of the muscles of the hands, incorrect position of the body);
• Excessive fatigue (general fatigue, incorrect training regimen)

When starting running training, remember and follow the following rules:

• Choosing a convenient time for classes (morning-evening, 2-4 times a week);
• Compliance with the temperature regime (not higher than +30 º С and not lower than -10 º С);
• Choosing a place to study;
• Choosing comfortable shoes and clothes for running;
• Performing a warm-up before running;
• Compliance with hygiene requirements;
• Permanent health monitoring

While running, a person's heart rate always rises!

For recreational running (HEART RATE) SHOULD BE NO MORE THAN 150 BEATS PER MINUTE

Rules for training in the first stage.

• At the beginning, run only for a given time, without trying to overcome any specific distance. Start with 5 min. If this is not difficult for you, then add a minute next time. Increase the duration of the run only if during the previously set time it was easy for you!
• Control the correctness, uniformity of the pace of running on the run route. After running exactly half the time, turn back and cover the second part of the distance in the same amount of time. You will not be able to do this if the initial pace was too high. Then the second half will always come out “slowed down” because you are tired. The first stage can be considered completed if you run the entire route within the set time. Or for example, 50 meters of running alternates with 100 meters of walking.

Choice of running distance.

• Where should the running distance be?
• It is best to train where the distance passes through a forest, park or field, that is, where there is a lot of greenery. During endurance running, the body requires much more oxygen than usual. And, as you know, plant leaves secrete this important chemical element.
• And what about those who do not have a forest nearby, or anything like that. In this case, you need to use, first of all, numerous lanes where few cars drive. It is very important that the start and finish are not far from your home: after running, you will sweat and therefore you can’t be outside for a long time, otherwise you can catch a cold, especially in cold weather

PRACTICAL PART

For my training, I chose the afternoon, when my head was already tired of schoolwork and need some rest. For several days in a row, for 5-10 minutes, I ran along the road and tried to place my feet correctly, ran slowly so as not to strain my muscles too much, because they are not too trained for me.

I measured my heart rate before and after running, I got the following results.

My heart rate before running averaged 75 beats per minute. After a run, the pulse rate increased to an average of 110 beats (this is normal). This means that blood circulation improves, the organs are better saturated with oxygen.

Wellness running is the best remedy fight against neurasthenia and insomnia caused by nervous overstrain with an abundance of incoming information. As a result, nervous tension is relieved, sleep and well-being improve, and efficiency increases. Particularly useful in this regard is the evening run, which relieves the negative emotions accumulated during the day, and "burns" the excess adrenaline released as a result of stress. Thus, running is the best natural tranquilizer - more effective than drugs.

Health running is one of the best and most affordable forms of exercise. physical culture, which does not require large material costs, and its positive effect is huge.

The tasks of my project have been completed, the goal has been achieved. I will try to continue running, especially since it does not take much time, but it helps to be in good shape. DO PHYSICAL EDUCATION!!!

SOURCES

• http://argosport.ru/sport/ozdorov_beg.html
• http://medicinform.net/fitness/fit/fit6.htm
• http://biofile.ru/chel/864.html
• http://sportwiki.to/%D0%9E%D0%B7%D0%B4%D0%BE%D1%80%D0%BE%D0%B2%D0%B8%D1%82%D0%B5%D0 %BB%D1%8C%D0%BD%D1%8B%D0%B9_%D0%B1%D0%B5%D0%B3:_%D0%BF%D1%80%D0%BE%D0%B3%D1 %80%D0%B0%D0%BC%D0%BC%D1%8B_%D0%B8_%D0%BC%D0%B5%D1%82%D0%BE%D0%B4%D0%B8%D0%BA %D0%B8

Registration for the event is closed

Sorry, registration is closed. Perhaps too many people have already registered for the event, or the registration period has expired. Details can be obtained from the organizers of the event.

How to love running and make it a habit? There is a theory that if you do something for 21 days in a row, then you acquire the skill of doing this “something” for life. We suggest checking it out. We invite everyone to a wellness run. We will teach you how to turn running into your favorite habit, even if you don’t have running shoes yet, but you really want to add to your life. And if you are already running, then we will tell you how to do it right and have fun.

Simple and accessible.

If you want to be healthy and energetic - run

Every time you go for a run, you already know that on the third or fourth day you will stay at home. And you've already noticed how harder it is to go out in sneakers with each attempt.

What is the problem

It is not your fault. And you can find a solution by changing just one.
AT your attitude to running

Run with pleasure! We will help

Remember that feeling when the vacation is already tomorrow, the suitcases are packed, the flight leaves at 7 am, and there are 5 hours of sleep left?

You will also get up for a morning run. And with the same ease go out to the evening.

What is the essence of the program 21 days

In 21 days, you will form and reinforce a habit. Any.

We suggest that you run 21 days in a row under the guidance of a trainer in a way that is the right habit. So that on any day, in any weather, you can close the door behind you and easily go for a run.

We are not preparing Olympic champions, we are helping you change the way you think about running. And change yourself.

If you understand what we are talking about.

How groups are formed

Register for a group in your area by entering your Vkontakte id

The project coordinator adds you to the generaldialogue of your region's VKontakte group a few days before the start.

BeYou have 21 days in a row in the program.

Run on your own whenever you want. Easily. With pleasure.

What will you have

Family atmosphere We are gathering people different ages: from 18 to 60. You will be comfortable: we build communication on mutual respect and trust in the coach's advice.	Communication after the project We meet with graduates from different regions, share experiences and impressions. We arrange joint runs.	Controlling your runs On weekends and the whole third week, you run yourself. You can. We do not leave you, we are in touch.
Motivation and support We tell you how not to give up, and we believe in everyone.	Fascinating activities Warm-up, stretching and attention exercises you will want to practice outside of class.	Mood for the whole day A charge of energy and positive at whatever time the run starts.

What do those who run
the whole program

Running training - this is a system that is subject to the rules of cycle-li-ro-va-tion of loads and special-tion-li-za-tion. Running training involves the study of technology, the selection of suitable ammunition and the optimization of tri-ro-voch-no-go volume and in-ten-siv-no-ty in conjunction with the level of physical fitness of the athlete. That is why in this article we will separately consider the methodology for selecting equipment, running techniques, and then we will train programs for people with different levels of training and how to in-te-gra-tion in the tre-ni-ro-voch-ny process. Regarding the latter, it is worth noting separately that aerobic loads not only do not interfere with strength, but even very much help them, which you can read about in more detail in our previous review . Another de-lo is that running overweight people is not re-ko-men-du-et-xia, it is better for them to use ve-lo-tre-na-zher.

However, running workouts are becoming more and more popular, although they are not rarely accompanied by joint pain, which is why you need to learn how to run right and in the right ammunition. What are we talking about? Firstly, girls must definitely follow a special sports bra , under-holding the chest. Secondly, you need to get the right shoes. It is very important! Ade-quat-naya tre-ni-ditch running is impossible without the right shoes. In part, it is precisely for this reason that barefoot running is gaining more popularity. But in order to run barefoot, you need conditions, and this is not always effective, so you just need to take the right shoes for running. There are two key points in this regard: soft but-juice and flat soles without soft heels,.

Running training: selection of running shoes

Running workouts

Running technique largely depends on the specific type of training. The key factor in the ade-quat-nos-ti technique is the coefficient-fi-ci-ent eff-fek-tiv-nos-ti. That is why on short distances they run on toes. Short-distance runners don’t match the heels with the floor at all. Does this mean that everyone should run like this? Not! If a person is jogging, then he should put his entire foot on the surface, along which he runs. But this does not mean that you need to put your heel on the floor first. On-against, this is co-ver-shen-but not true! If a person runs “from the heel”, then you can immediately hear it. To put no-gu over the center of the foot, and then immediately from-tal-ki-wa-sya with a toe. At the same time, it is not necessary to jump, run, run. The head looks forward while running, the arms are bent at 90 ° and move synchronously with the legs, the back is even and the body is slightly forward.

Running training involves not-medium-st-veins-but the running itself, the performance of general-time-vi-va-ing and special exercises. You should start running for 10 minutes per workout, gradually increasing the duration to 40 minutes, after which you can already run not just op-re-de-len time, but op-re -de-lyon mileage. The most popular weekly scheme is: 1 day - 4 km, 3 day - 2 km, 4 day - 1 km, 5 day - 4 km. Accordingly, if an athlete runs 5 km on day 1, then 2.5 km and 1.25 km. You can also include acceleration intervals in your run. It goes without saying that we are talking about amateur running, and not about preparing athletes for sprint competitions. Ho-tya in the tri-ro-voch-ny process of sprinters, such training can also be in-teg-ri-ro-va-na as a morning cardio load. It is generally recommended to run in the morning circadian rhythms .

General developmental running training, in general, has nothing to do with running trainers. These are general development workouts that include concentric exercises like squats, push-ups, pull-ups, and anything else you can do with. If you are not particularly worried about the speed of running, you need it for health, then in this case it is possible and even desirable tre-no-ro-vat-sya in the tre-on-zher-room . Why exactly in the gym we are sub-rob-but op-sy-va-li

Running programs on the site allow you to take running training to a new level. With this section, you will learn:

• Understand the essence of running training. You will find out how progress is made in running training, instantly get rid of dozens of mistakes that beginners make.
• Adapt the resulting programs to your own goals. You can't get the perfect program without meeting a personal trainer who understands your body, your goals and lifestyle. You can learn how to adjust ready-made programs based on understanding the essence of the training process and your goals for this process.
• Create your own training programs. You can train on your own without losing the effectiveness of training.

Running program. Construction principles

Most of the private problems can be avoided by knowing the basic training principles.

Running training is based on an understanding of 3 principles:

• The principle of load progression. A fundamental principle in sports, without which any schemes are ineffective.
• The principle of supercompensation. Regulates the frequency of training, allows you not to fall into undertraining or overtraining.
• The principle of gradualism. Allows you to progress at the maximum pace with realistic expectations from the training process.

Let’s take a closer look at these principles and see how they relate to your running goals.

The principle of progression of loads in running

The principle of progression of loads in running says that the objective training stress must constantly increase. The amount of training load should increase.

Increasing training load is a factor that underlies running as well. Most beginners progress in the first 3-4 weeks, when the body adapts to the load, after which the progress ends. We train according to static programs without understanding that at each training session (perhaps once every 2-4 training sessions) the load should increase. An increase in objective (subjective feelings from the severity of training should remain at the same level) training stress is the key to progress at maximum speed.

Consider the correct and incorrect programs for running from the point of view of the principle of progression of loads.

Beginners usually train like this:

Workouts #1-30

Before 30 workouts, things often do not reach due to the lack of visibility of progress. Regular 15-minute runs tone muscles, help you lose weight, improve health and keep fit. But this "system" does not follow the principle of progression of loads - the key to compiling an effective program for running.

Running workouts should look like this:

Running workout #1

Running workout #2

Running workout #3

Running workout #4

Running workout #5

Running workout #6

Running workout #7

Running workout #8

Running workout #9

Running workout #10

You can find a continuation of this scheme below.

The difference between the correct and incorrect running program is that, with equal initial data, training according to the second scheme increased more muscle, burned more fat, brought the hormonal system to a new level, improved the functioning of the lymphatic system. The evaluation criterion of the training program is the result. A dynamic scheme that takes into account the principle of progression of loads is ten times superior to static programs. And the longer the athlete trains, the more visible the difference. Static programs only work for beginners who remember physical activity only from school physical education classes.

The principle of supercompensation

Before drawing up a training schedule, it is necessary to understand what processes take place in the body in various phases of the training process.

We single out 5 phases of the training process:

1. Traumatization. Muscle fibers are injured by the load, the body receives stress from training, with the help of which muscles will be gained, the process of fat burning will start, and physical data will improve. Muscles do not grow during training! Doesn't burn fat! No increase in stamina! Training is a trigger for starting processes that will help you achieve the goals listed above.
2. Phase quick recovery. Lasts 30-90 minutes after the end of the workout. The nervous system is restored, the level of anabolic and stress hormones returns to normal (not completely). In this phase, you need to give the body a rest. It is desirable - not to be very active, to nourish the body with quickly digestible food. Those who want to gain muscle mass can use chocolate, bananas, milk, eggs. When losing weight, it is better to either refuse food altogether, move the meal between 90-180 minutes after training, or use amino acids that will slightly speed up fat burning while maintaining muscle mass.
3. slow recovery phase. Lasts until the body is fully restored to the pre-training level. Learn more about how to recover after a workout.
4. phase of supercompensation. The body recovers to pre-workout levels and creates a "reserve" - ​​additional opportunities to overcome similar stress with less effort. This "reserve" can be expressed in the form of gained muscle mass, dropped 200 grams of fat, or improved functioning of the musculoskeletal system. When the body has created a "reserve" for the less stressful passage of the previous workout, we can do a little more - increase the load so that the next time the body adapts to new indicators. This is the principle of load progression, which can only be realized in the supercompensation phase.
5. Loss of supercompensation. If the athlete did not train in the supercompensation phase, the body stops expending energy to maintain the “reserve”. The athlete returns to the indicators that he had before the training.

It is critical to train in the supercompensation phase!

Training should be carried out only in the supercompensation phase!

There are special techniques that allow you to train in the recovery phase in order to then get more supercompensation, and stretch this phase for a longer period.

But it makes no sense for a beginner to use these techniques.

Signs of the onset of supercompensation are:

• disappearance pain in target muscles.
• Lack of psychological revulsion at the thought of exercising. Desire to exercise.
• Ability to perform more work than in the previous workout.

Example: today you were able to run for 15 minutes, after which the body refused to continue training. In the recovery phase with the same comfort, you will run for 10-12 minutes. After the end of the recovery phase - the same 15 minutes. In the aze of supercompensation - 16-18 minutes. After the loss of supercompensation - 15 minutes. Training in the supercompensation phase is a little discomfort. You can squeeze out 17 minutes of running in the recovery phase, but it will be a "squeeze", and not progress with a little discomfort, as in the supercompensation phase.

Training in the supercompensation phase is work for pleasure. It is difficult for you, but the training does not turn into hell, and after the end there are pleasant sensations. In the recovery phase, every step seems like hell, and after a workout, you want to quit everything and never repeat. It is important to understand this difference in order to seize the moment for training.

The principle of gradualness

The principle of gradualness in building a training program allows you to balance the frequency of training and the speed of progress. Beginners tend to want instant results, believing that 20 kilograms gained in 10 years can be burned in a week.

It's physically impossible. We must not forget that progress is a gradual increase in load, taking into account the "feedback" from your body.

Let's compare workouts using the principle of gradualness and without using it:

We have two friends - Vasya and Fedya, who decided to lose weight by running. Both weigh 100 kilograms each and have equal physical data. Vasya - immediately “pounces” on training, every time he gives all the best to the end, runs for 40-60 minutes 5 times a week. Fedya starts with 10 minute workouts 6 times a week.

A week later, Vasya will weigh 96 kilograms. Fedya - 99.

We do not draw rash conclusions. During the second week, Vasya's level of cortisol, the main stress hormone, rises from excessive exercise. Vasya has to force himself to repeat the feat of a week ago. As a result, he loses weight to 94.5 kilograms.

Fedya increases the duration of the workout to 15 minutes and, without much discomfort, loses weight up to 97.5 kilograms.

The third week is a real hell for Vasya. The body hurts, there are no mental resources. Intense workouts alternate with breakdowns and fast food eating. Vasya loses only 0.5 kg. Its weight is 94 kg.

Fedya effortlessly increases the duration of the workout to 18 minutes and loses weight up to 96 kg.

In the fourth week, Vasya missed 2 workouts due to physical and mental overwork. He managed to restrain himself and not "eat off the belly" in fast food, and therefore lost another 0.5 kg.

Fedya increases the duration of the workout to 20 minutes and loses weight up to 95 kg.

The result for the month: Vasya threw off 6.5 kilograms. Fedya - 5.

In the fifth week, Vasya quits training due to the huge level of cortisol and returns to his previous lifestyle. One and a half kilograms are returned to him. Vasya's weight is 95 kg.

Fedya increases the duration of the workout to 23 minutes and loses 1.5 kg. Its weight is 93.5 kg.

In the sixth week, Vasya continues to rest. Another 2.5 kg. Total - 97.5 kg.

Fedya increases the duration of the workout to 25 minutes and loses a kilogram. Total - 92.5 kg.

Vasya returns to training, starts running with the same intensity, limits himself in everything. The result - minus 2 kg and weight at around "95.5".

Fedya increases the duration of the workout to 27 minutes. Now his weight is 91.5 kg.

On the eighth week, Vasya breaks down again. Against the background of intense training, there is an intense overeating of burgers. His weight has not changed - 95.5 kg.

Fedya trains for 30 minutes. This allows you to lose another 2 kg per week. The result is 89.5 kg.

For 2 months, Vasya lost 3.5 kg. Fedya - 10.5.

The differences between the outcome of the first month and the results that we observe at the end of the second month is a demonstration of the effectiveness of the principle of gradualness. Vasya put much more energy, passion and willpower into training than Fedya. But Fedya built a system thanks to which a stable result is achieved with minimal discomfort. Six months later, we will see a fit athlete Fedya with a weight of 75-80 kg (with an increase in muscle mass) and 100 kg Vasya, who by that time will score in training.

Running training programs

1. Running workout programs to get in shape.
2. Running programs for weight loss.
3. Training programs for running, with which you can gain muscle mass.
4. Running programs to improve health.
5. Running workouts to keep fit.

In this article, you will receive a program for weight loss and muscle tone. This program is based on all of the above principles, thanks to which you can increase the effectiveness of training by 10 times.

Look for the beginning of the program above.

Running workout #11

Running training program No. 12

Running workout #13

Running Training Program #14

An exercise	Approaches	Duration in minutes
Running at an easy pace	1	25	—	4
sprint run	5	100 meters	1	5
Running at an average pace	1	9	—	5
jump rope	3	1	—	—

Running workout #15

An exercise	Approaches	Duration in minutes	Rest between sets in minutes	Rest after exercise in minutes
Running at an easy pace	1	25	—	4
sprint run	5	100 meters	1	5
Running at an average pace	1	10	—	5
jump rope	4	1	—	—

Running training program No. 16

An exercise	Approaches	Duration in minutes	Rest between sets in minutes	Rest after exercise in minutes
Running at an easy pace	1	25	—	4
sprint run	5	100 meters	1	5
Running at an average pace	1	10	—	5
jump rope	5	1	—	—

Running workout #17

An exercise	Approaches	Duration in minutes	Rest between sets in minutes	Rest after exercise in minutes
Running at an easy pace	1	27	—	4
sprint run	5	100 meters	1	5
Running at an average pace	1	10	—	5
jump rope	5	1	—	—

Running training program No. 18

An exercise	Approaches	Duration in minutes	Rest between sets in minutes	Rest after exercise in minutes
Running at an easy pace	1	29	—	4
sprint run	5	100 meters	1	5
Running at an average pace	1	10	—	5
jump rope	5	1	—	—

Running workout #19

An exercise	Approaches	Duration in minutes	Rest between sets in minutes	Rest after exercise in minutes
Running at an easy pace	1	30	—	4
sprint run	5	100 meters	1	5
Running at an average pace	1	12	—	5
jump rope	5	1	—	—

Running Training Program #20

We divide the run into 2 workouts in order to reduce the duration of the training session and add variety to the exercises.

Running workout #21

Running Training Program #22

Running workout #23

Running Training Program #24

But always to no avail: it was impossible to hold out for a week. In 2012, I stumbled upon the Couch to 5k beginner training plan. A year later she ran the first "top ten", in two - the first half marathon.

Now every spring I open the street running season with this program. It helps to gently enter the mode, gradually develops endurance and smoothly prepares for heavy loads.

How to start running from scratch

The Couch to 5k (C25k) training plan was created by Josh Clark in 1996 when he first started running. As an aspiring runner, he has experienced all the difficulties that beginners face:

• stabs in the side;
• all muscles hurt;
• heart jumps out of chest;
• lungs burn.

during this time you can learn to run without stopping for 30 minutes

Clark was not used to retreating, so he was able to overcome the initial discomfort and did not quit training. However, he understood that these difficulties would scare away most novice runners: someone would decide that running was not for him, someone would give up without seeing rapid progress.

Then he decided to develop a training plan that would help him smoothly transition from fast walking to running, develop endurance and overcome the fear of failure. This is how the Couch to 5k program appeared - “From the sofa to 5 km”.

C25k creator Josh Clark after the Verrazano Half Marathon on April 28, 2018 in New York City. Since 1996, Clark has been training and racing regularly.

The difference between this program and others is the focus on time, not distance. The novice is not faced with the task of running as fast as possible in order to end the torture as soon as possible. You need to run for a minute, two, five, and no matter how fast, so there is no point in chasing records.

When the body comes to tone and endurance increases, the speed of running will increase by itself.

The benefits of running

Of course, you can just take and run through the force of 5 km. But there will be little benefit from such a feat: it will certainly not do without injuries. Therefore, it is very important to follow the principle of dosed loading, especially if you have never played sports before.

The C25k is based on this principle. The first week consists mainly of walking: for 20 minutes of training, you will have to run only 8 minutes. At first it seems that you can’t learn how to run at all. Where is the pain? Where is the overcoming? Where is the exit from the comfort zone?

However, every week the running intervals are increasing and the walking intervals are decreasing. And the magic begins.

Endurance develops

Each workout will be hard, but a little easier than the last. Ideally, every first workout of the week is difficult, every third is comfortable. This is achieved through a gradual increase in aerobic load: the volume of the lungs increases, the heart muscle begins to pump blood more efficiently.

This is how my heart rate graph looks like during interval training. Peaks - pulse in the interval of running. Each subsequent running segment slightly increases the heart rate. This develops endurance.

Strengthens ligaments and muscles

Gradually increasing the load, you prepare the joints and ligaments for longer workouts. The elasticity of the ligaments increases, the blood supply to the muscles and joints improves. Oxygen and nutrients become more available.

Staying motivated

When you see only 8 minutes of running in the plan, there is no “I can’t”, “this is not mine”. The fear of failing to cope recedes, and it is replaced by a desire to quickly put a tick in front of the workout.

C25k Workout Plan

The program is designed for 9 weeks of regular training 3 times a week. By the end of this period, you will be able to run for half an hour without taking a step - this will be about 5 km.

Before the start of the workout and at the very end, a warm-up and a hitch are supposed - walking at a brisk pace for 5 minutes. Do not neglect the warm-up: brisk walking increases the heart rate, prepares the body for further stress and reduces the risk of injury.

Green segments - running, yellow - walking, blue - warm-up and hitch.

How to train

When I first started this program in 2012, I ran with a sports timer. At home, I had a training program hanging on the wall in which I marked each run. At the beginning of each week, I set up the intervals on the timer in accordance with the training plan. Then I got tired of fiddling with the timer, and for a while I just ran by the clock.

Sports timer for interval training. It is inconvenient that each time it needs to be re-programmed.

Later, I began to train with the C25k phone app. It is free, there is a paid version for 379 rubles without ads. The application is much more convenient than a simple timer, because it does not need to be specially programmed. There are voice instructions in English: the application will tell you when to start running and when to go to the step. The only inconvenience is that you have to run around with your phone.

The first screen of the application. At the bottom, you can select a training day, and at the top, a brief description of the workout will appear.

The application will tell you when to start running and when to switch to a walk. Warm-up and cool-down are also included in the workout.

Completed workouts are marked with checkmarks. If necessary (for example, if you get sick), they can be repeated again: then the new workout will be recorded over the old one.

Pulse while running

1. Starting a workout usually takes place in the fat burning zone - approximately 50-70% from maximum heart rate. This is the warm-up and cool-down area.
2. running workout, adequate to your level of training should take place in the aerobic zone - this is approximately 70-85% from your maximum heart rate. It's a good work workout when you're doing it with effort, but not to the stars in your eyes.
3. Maximum effort occur at times when the pulse rises to 85-90% from the maximum is the anaerobic zone in which you progress. Such peaks should not be frequent, and in no case should the heart rate be allowed to be in this zone during the entire workout.

I use a Fitbit Charge 2 fitness tracker for workouts.

It tracks heart rate, distance, average speed and number of steps

After each workout, the FitBit app syncs with the tracker and shows statistics

Track your progress: mark the days you trained on the calendar, record the distance, monitor your heart rate. So you will see how much easier it is for you to do what previously seemed impossible. There is not much motivation.

Running shoes

If you decide to start running, spend some money and buy special running shoes. So you will protect your knees from injury and be able to progress faster.

I started running at Reebok, continued at Nike, and ended up with Asics. I currently have three pairs of running shoes.

Multicolored Asics Noosa Tri 10 triathlons. I liked it because of the hard heel counter, which perfectly holds the heel. Now I run in them if there is a dirty race ahead: through the forest or through the sand. They are old, they are not sorry.

The blue Asics Gel-Kayano 23 has great cushioning and fit. When it comes time to change shoes, I will first consider this model of a newer version.

Asics Black/Orange Gel-Cumulis 18 G-TX is an all-weather running shoe with a Goro-Tex waterproof membrane. Bought these for rainy days. In addition to running, I often wear them in the off-season: the membrane protects against rain and wind. They do not recommend running all the time, because the foot does not breathe because of the protective membrane, but it is a great option for bad weather.

Blue - the most favorite running shoes for running on a clean track - asphalt, tile, rubber tracks in parks. The black and orange ones are stiffer than the Kayano but just as comfortable.

What else to pay attention to

Excess weight

If you are overweight over 10 kg, start with regular brisk walks. Walking will also increase stamina without stressing the joints and increase lung capacity.

Proper breathing while running

Try to breathe deeply and slowly - three to four steps. Inhale through your nose, exhale through your mouth. If it hurts in your side, slow down, breathe even more slowly and deeply, massage the sore side. This sensation occurs when the liver and spleen are congested with blood due to increased circulation. Due to deep breathing, the lungs open up more and put pressure on the organs, facilitating the outflow of blood.

Another piece of advice, so as not to prick in the side, was given to me by the coach: you need to inhale for three counts, and exhale for four. So the breath falls on the right, then on the left leg, and the lungs on inspiration press on the liver and spleen alternately.

Warm up before running

In addition to 5 minutes of brisk walking before training, be sure to do a joint warm-up:

• rotation of the head, arms, pelvis;
• circular movements of the knees and feet - all that we did at school in physical education.

This will prepare your joints for shock loading and reduce the chance of injury.

Stretching after workout

After 5 minutes of walking at a brisk pace, you need to stretch. Any complex for runners or yoga exercises will do. Focus on the front and back of the thighs, lean forward, pull the toes towards you. The better you stretch, the faster your muscles will bounce back after a workout.

If you get sick

Take a break from training for a week or two. During this time, the body will recover from the effects of the disease, and you will be able to train at full strength. In your training plan, roll back a week and repeat easier workouts to gradually adapt to the loads. If the disease is prolonged, it would be better to start the program again.

Run at a comfortable time

I trained hard in the morning for a long time, and every run was hard labor for me. In the last few years I have been running in the evenings: the heat of the day subsides, there is no scorching sun, it is easy and pleasant to run. If you are just starting to run, by no means run in the heat at noon, even if this is the only possible time.

Don't shorten the program

Don't try to fit the program into less time by removing rest days between runs. The body needs to recover after a workout, and the most that can be done is to add other workouts in between running days: yoga, gym, OFP, biking, swimming.

memo

1. Consult your doctor before starting exercise.
2. The training plan is your best friend. Stick to it: don't skip rest days, don't chase speed.
3. Track your progress: mark the days of your runs on the calendar, monitor your heart rate.
4. Don't forget to warm up before and cool down after your workout. Warming up will prepare your joints before running, stretching will help your muscles recover faster.
5. In training, try to stick to one pace of running: suppress the urge to start running fast. To increase endurance, it is better that the pulse rises gradually.
6. For running on the street, be sure to purchase running shoes: every manufacturer has models for jogging.
7. Connect other types of activity between workouts. Strengthen your back muscles and abs: all kinds of planks, twists and push-ups will do.

Wanna have beautiful body? Then, in addition to jogging, you need training. Especially for this, we have collected simple and effective complexes outdoor and indoor exercises.

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