Content

• Method 2 of 4: Sprint (Interval Training)
• Method 3 of 4: Long Distance Running
• Method 4 of 4: Making Running a Lifelong Habit
• Tips
• Warnings

1 Consider your fitness level. If you're starting from scratch, don't expect to be able to run a marathon right away, or you'll get frustrated and angry and won't want to try running again. In other words, don't take on more than you can handle.If you start running without any physical training, you can get injured and quit the activity before it starts to bring you pleasure.

• For a start, you just need to walk, but any other load will do. If you move regularly, your body can prepare for running. Go hiking, swim, dance. If you enjoy physical activity, it will be easier for you to endure it.

2 Buy good athletic shoes. Scientists have found that running barefoot is more beneficial and less traumatic than running with shoes, even if the most comfortable ones. However, running barefoot is still worth it only if a child is running away from you or a meatball has rolled away. Look for sneakers that mimic barefoot running. You might even be comfortable with toes (Vibram brand), but there are many other minimalist designs out there. SPECIALIST'S ADVICE

Tyler courville

Professional runner Tyler Curville is a brand ambassador for Salomon Running. Participated in 10 ultra marathon and mountain races in the USA and Nepal. Won the Crystal Mountain Marathon in 2018.

Tyler courville
Professional runner

Tyler Curville, long distance runner and mountain marathon competitor, says: “It's very important that you like your shoes. This is the whole point. In some stores, consultants first go out and watch a potential customer running, and then show him models that may suit him. Try this shoe one or a couple of times to see what works for you. "

3 Warm up. Of course, no one wants to earn a shin splint (pain in the muscles of the anterior lower leg), sprains, or any other preventable injury while running. Therefore, warm up for 5-10 minutes before running. But remember: you do not need to do stretching exercises... Stretching on unheated muscles can cause injury.

• To warm up muscles, do deadlifts, jumps from knees to arms and back, lunges, and other exercises that not only stretch the muscles, but also make them work. Stretching should be done after running.

4 Do not overexert yourself. Keep your body mobile and relaxed, and do not slouch. Try to keep your back straight and not strain your shoulders and arms.

• Don't tense your head and neck muscles. The tension in this part of the body will be transmitted to the spine and below, which will make you tire faster.

5 Breathe deeply and evenly. When a person breathes evenly, the same amount of oxygen is constantly supplied to the body. It is important to learn to breathe not with your chest, but with your stomach. Try to inflate your abdomen by expanding your diaphragm. This will help oxygenate your muscles, including your heart, and reduce fatigue.

• It doesn't matter if you breathe through your mouth or through your nose. Some runners find it easier to get more oxygen through their mouth, while others find it easier to breathe through their nose. Choose the option that suits you best.
• When running at a moderate pace, you should be able to maintain a simple conversation with another runner without too much difficulty. If you fail, you are running too fast or too long.

6 Look ahead. Keep your head in a neutral position. Do not put it down and do not lift it up. If you run more than 400 meters, look at a point about 10 meters away from you. If you are on the treadmill, try not to look at your feet or at the control panel as this puts stress on your back.

7 Know how your hands should move. Keep your arms bent at right angles close to your body. If you are running long distances (when running horizontally), keep your arms at a 110-degree angle. Bring the opposite arm forward as you move. This will allow you to give your body momentum and keep your body level.

• The movement should start from the elbows, not from the forearms. Do not wave your arms diagonally in front of you. They should only move back and forth.
• Do not clench your hands into fists. Imagine that you have fragile objects in each of your hands, and that if you squeeze your hands too hard, you will break them.
• Do not cross your arms in front of you, otherwise the body will begin to twist.

8 Try to bring your hips forward. Imagine that there is a rope tied to your belt, which pulls you forward slightly. Do not let your body dangle to the sides and twist.

9 Increase your cadence. Aim to touch the ground 185 times per minute. The easiest way to do this is by minimizing the amount of time your feet are on the ground. It doesn't matter at what pace you want to run or how much you want to run. But try not to overload yourself to avoid injury.

• Do what is comfortable for you. If you can't run a mile and a half in 8 minutes, that's okay. Over time, your stamina will increase. The fact that you left the house and run is already good. Just aim for the best result every time you go for a run.

10 Watch as you lower yourself to your feet. Your feet should drop to the ground below you. Try jogging outside or on a treadmill.

• If you're sprinting, it's important to touch the ground with your fingers. The less you touch the ground, the faster you will move. But even if you're running a marathon, it's best not to land on your heel. When the foot touches the ground with the heel, an unnatural sharp angle forms between the foot and lower leg, which can lead to injury.

11 Relax and stretch. Don't stop abruptly. Go for a slow run, then walk (this should take at least five minutes). This will allow blood circulation and breathing to normalize after exercise, so that the load on the heart will smoothly decrease.

• BUT now it's time to stretch. Pay special attention to your shins, glutes, and hamstrings as these work the most while running. It is imperative to pull your muscles after running because the muscles are pinched during running. Stretching relaxes the muscles and returns them to their natural state. They will still be useful to you tomorrow!

Method 2 of 4: Sprint (Interval Training)

1. 1 Warm up. If you are going to run around the stadium, do one lap first and then run. This will prepare your body and mind for the sprint.
   • Don't stretch before sprinting - do it after running. Warm up your core and leg muscles not with stretching, but with core exercises (such as lunges or deadlifts).
2. 2 Run. The length of the sprint is entirely up to you. You can run a certain distance or a certain time. If you want to do interval training (which will be very beneficial for you), run no more than 30 seconds at a time.
   • Interval training is a rapid alternation of intense exercise and rest. If you want to burn calories quickly or you just have little time to exercise, this workout system is for you. You will need to run very fast for 30 seconds, then run slower, and then repeat from the beginning. Run the cycle for 15 minutes, adjusting as needed. You can have time to work out even during your lunch break.
3. 3 Use your entire body to run faster. There are two ways to accelerate: using your core muscles and using your arms. To run as fast as possible, use your entire body.
   • Leaning forward will make it easier for you to run faster because your weight will be balanced. This can be useful when running uphill, but it can lead to injury during normal running. Follow this recommendation with caution.
   • It is important not only to tilt the body forward, but also to use your arms to give the body momentum. Keep them straight and make sure they do the same as your legs. Do not pinch your hands or pull them into your shoulders.
4. 4 Slow down. After the sprint, you will need to calm down and walk a little.This will restore blood oxygen levels and prepare for the next sprint.
   • Stop if you feel pain. Pain is a sign that you are doing something wrong. It is better to stop now and prevent problems than to keep running and face problems later.
5. 5 Drink some water. If you need water between sprints, drink in small sips. Don't drink a lot of water at once, even if you really want to. Excess water in the middle of a workout can lead to muscle cramps.
   • However, it is important to avoid dehydration. If your body loses a lot of water, you may feel dizzy and even faint. If you don't drink water during your workout, drink it before and after exercise.
6. 6 Do cool-down and stretching exercises. Warm your muscles gently after sprints to prevent cramps and pain in your lower legs. Do the lighter versions of the warm-up exercises and a couple of stretching exercises.
   • Walk on the ground or on a treadmill for a few minutes. The heart works hard not only to speed up the movements of the body, but also to slow them down. Slowing down from 10 kilometers per hour to zero is as difficult as picking it up from zero to 10 kilometers per hour. You probably run to be healthier, so it's worth doing it right.

Method 3 of 4: Long Distance Running

1. 1 Pick up special shoes. Running shoes should fit as tightly as possible on your foot, but not press down. You don't want to be distracted by blisters while running. The longer you run, the better your shoes should be.
   • If you run every day, one pair of running shoes should last 4-6 months. If at some point your legs start to hurt sharply, it's time to buy a new pair.
   • There are shops that make custom-made shoes. If you are unable to order sneakers, buy a pair that will perfectly fit your instep and leg shape.
2. 2 Eat plenty of carbohydrate foods. If you are planning to run 10 kilometers or more, you should eat more carbs 1-2 days before the race. But carbohydrates should also be chosen correctly. Don't overload your body with fiber, protein, or fat. Carbohydrates should be easy to digest so you don't get nauseous while running.
   • Tortillas, oatmeal, bread, pancakes, waffles, bagels, yogurt, and juice are high carbohydrate sources that are highly digestible. Fruits also contain carbohydrates, but many are too high in fiber, so cut the skins off the fruit. Don't worry about calories - you will burn them while running.
   • Many serious runners consume energy gels (such as the Gu brands) before the race. In fact, these are sugar and carbohydrates in a semi-liquid form, although there are gels that you can chew. Energy gels restore blood glucose levels and provide a boost of energy for about 20 minutes. For many, these gels have become an indispensable tool.
     • Try the gel while you prepare for the cross, or you risk getting an upset stomach when running long distances.
3. 3 Warm up. Run at your usual pace or slightly slower for 10 minutes and faster for 5 minutes. Then do exercises (leg raises, jumping in place with knee bending, jumping rope). This will speed up your circulation, but it won't waste a lot of energy ahead of time. These exercises are needed in order to prepare for the upcoming stress and speed up your heartbeat.
   • Do some core exercises. Regardless of whether you choose sprint or cross, it is important to always warm up all muscle groups.
4. 4 Do not hurry. At the beginning of the race, you will surely be full of strength and will rush into battle. But if you run fast in the beginning, you will get tired just as quickly. In order not to waste all your energy at the very beginning, keep a moderate pace. Thanks to this, you will be able to run much longer.
   • You probably know what your body is capable of. With regular exercise, you will gradually feel that you can run longer and longer, and this will be a sign that you are doing everything right. Each person has their own level of expectations and their own opportunities for growth. Know your capabilities and develop them.
5. 5 Don't stop if you get tired. If you feel like you're out of energy, think about your immediate goal, for example, to run another 500 meters, or what you will indulge yourself with after the end of the race.
   • Beginners often set the goal of running a mile and a half in 10 minutes. If it's important to you how long it takes you to run a certain distance, set a goal that takes both distance and time into account.
6. 6 Stay hydrated. It is imperative that you stay hydrated throughout your run. If you need to run for more than 50 minutes on a hot day, stop for a drink. If you take a water bottle with you, drink in small sips and a little at a time. If you drink a lot of water in the middle of the cross, your legs may cramp and you may want to use the toilet.
   • Drink cold water whenever possible. The colder the water, the faster it is absorbed by the body. Because you will be sweating a lot, it is very important to drink on time.
7. 7 Slow down. At the end of the run, go slow and then walk. By the time you stop, your heart rate should be close to your resting heart rate. If you stop abruptly, your heart and muscles will go into full alertness, and this can lead to injury. But remember that a hitch is not included during a run. If you plan on running for 30 minutes, run for 30 minutes first and then start slowing down.
   • Next time, try to run a little longer and a little faster.

Method 4 of 4: Making Running a Lifelong Habit

1. 1 Try to eat right. Technically, you can eat anything to run. However, it will be much easier for you to run and feel good while you run if you eat healthy foods. It is best to eat like a caveman: the more natural and simple the food is, the better.
   • Try to avoid processed foods. Most of the diet should be fruits and vegetables. Include lean meats, low-fat dairy products, and whole grains in your diet. If you want your body to change, this is a must.
2. 2 If you want to lose weight, start doing strength exercises. Running is not able to completely change the body (at least the upper half). Running can help you lose weight faster and burn fat, but it can also burn muscle. If you just run, you will be thin, but you will have fat in places where you do not want to see it.
   • It is not necessary to do a lot and it is not necessary to do it in the gym. Even simple core exercises (such as planks) can strengthen your upper body. Exercise several times a week as your muscles need time to recover from tears and new tissue growth.
3. 3 Select a route. If you are just starting to run, you will need to try not to lose motivation ahead of time. If you think running is too difficult or unpleasant, you will stop running. If you decide to go to the gym, find a gym close to your home or work that will have good equipment installed.
   • If you decide to run outdoors, think about the surface, elevation changes, and views around you. Will you run on land, gravel or asphalt? Is the area beautiful enough for you to relax and have fun? Is the surface level or is the height constantly changing?
4. 4 Buy sportswear and shoes. A good pair of shoes is most important. If your budget doesn't allow you to choose expensive, high-tech sneakers, don't worry - you don't even need them. Women also need a good sports bra, and that's about it.There are two brands of synthetic fabric that wick moisture (i.e. sweat) from your skin, CoolMax and Dri-Fit, but you can run in your regular clothes if you're comfortable in them.
5. 5 Join a running club. Your city probably has a running club or organization for marathon runners and triathletes. Surrounded by people with the same interests as yours, you will become more immersed in the world of running, and your motivation will increase. Looking for a training partner? This is no longer a problem.
   • Not sure how to find a running club? Ask at a running shoe store. It is possible that there is a small association of serious runners in your city. Soon they will start to recognize you there.
6. 6 Apply to participate in the race. You are now a runner, which means you can try using that. In many cities, charity crossings for 5 and 10 kilometers are regularly held. Spend a couple of minutes searching and you will find the information you need on the Internet.

Tips

• When running long distances, don't start quickly. So you will immediately waste energy and get tired faster.
• If your body is not accustomed to exercise, talk to your doctor before starting serious running.
• If you want to develop endurance, do not walk, but run at walking speed.
• Drink the liquid 15-20 minutes before the race. This will help you avoid seizures.
• If you develop a seizure, try to separate. Raise your arms above your head and breathe. It is important to stretch the pinched muscle. Seizures occur for various reasons (for example, due to overwork), but at the physiological level, a cramp is a consequence of increased stress and excessive muscle contraction. It is important to stretch the muscle to relax it and relieve pain. You can also rub or massage a muscle. It is necessary to improve blood flow to this muscle, since fresh blood can compensate for the disturbances that led to the seizure.
• Enjoy! Running will start to be fun for you if you run often. If it doesn't, try other sports and choose what you like.
• Run on soft surfaces whenever possible. Running on paved roads and paving slabs will injure your knees if you run daily.
• If your muscles become sore, stop exercising, apply ice, apply a tight bandage, and place your leg on a raised surface. If you are unable to apply ice, put your foot under the ice-cold water in the shower for 1-2 minutes after training.
• Change the nature of your workout or run in different places. If you don’t do this, over time you will get bored and will not have the strength and desire to run.
• Concentrate on your breathing. Try to breathe in a specific system: for example, inhale three steps, exhale two. It is best to avoid a symmetrical system (inhaling in two steps and exhaling in two steps), as this will land on the same leg as you exhale, which will put more stress on one side of the body. This will lead to overexertion and pain.
• It's better to run barefoot on the sand. This will strengthen your legs.
• If you are running uphill, lean towards the incline. Move in short runs, swing your arms harder than usual, and pull your knees up.

Warnings

• Avoid energy drinks, coffee, or other stimulants before running. Even tea is better to refuse. Caffeine dehydrates your body and makes you more likely to develop a heart attack and heatstroke. Do not overload your body - this can lead to injury.
• If you run regularly, change your running shoes every 3-4 months. The material of the shoe will gradually wear out, making the runner more prone to injury.
• Always warm up your muscles, especially if you have to sprint.
• Do not overload the body.Increased exertion can cause muscle pain, making it painful for you to run and walk for at least 24 hours.
• Pause. Taking breaks will help prevent cramps and pain.
• While running, pay attention to the people around you, otherwise you may accidentally bump into someone and get injured.