Running is one of the most effective, beneficial, and affordable pacemakers. The movement tones the muscles, accelerates blood circulation, saturates cells and tissues with oxygen, and stabilizes hormones. During it, the body receives the optimal amount of load, while using metabolic processes. All harmful and unnecessary substances are collected in vessels and excreted through sweat. As a result, extra calories are lost, and the proportions decrease, and weight loss occurs. To experience everything beneficial features running, it is enough to master the breathing technique, warm-up and update the sports wardrobe.
Running for weight loss: the effectiveness of classes
Regular jogging or brisk walking allows you to adjust your figure and lose extra pounds. You can go in for sports at any time of the year: outdoors, in the gym, at home on a treadmill. It is important to find the optimal pace, speed and time of training.
Running simultaneously affects all muscle groups and accelerates the breakdown of sugars accumulated in the body. When the “sweet fuel” runs out, the body starts using fat stores as an energy source.
IMPORTANT! The process of burning fat starts only after 40-50 minutes of monotonous running. At the same time, you must not skip the warm-up stage, which also lasts at least 40 minutes.
During the destruction of subcutaneous reserves, a large amount of oxygen enters the bloodstream. Metabolism is accelerated, blood circulation is increased, and toxins and toxins are removed along with sweat. Exercise stabilizes the work of many internal organs (liver, intestines) and entire systems (cardiovascular, urinary).
Running heart rate
Heart rate is a measure of how fast the heart is pumping blood. So, for professional athletes, its value can be maximum. Exercise contributes to the elasticity and enlargement of the organ in size, therefore, in one beat, their heart throws out significantly more blood than that of unprepared physical people.
For weight loss, the optimal heart rate is 50–75% of the maximum. Calculate last value can be done using a treadmill or stationary bike test. However, professionals prefer to use a special formula: (220 - age - heart rate at rest) * 0.5 + heart rate at rest.
IMPORTANT! To calculate the heart rate at rest, the old grandfather's method is used. Place two fingers on inside wrist and the number of beats in 60 seconds will be counted. Typically, women have 70–80 beats per minute, and men 60–70.
However, there are more modern method counting heart rate - using a heart rate monitor. The device is worn on the wrist in the form of a watch and displays the current performance. During training, such an assistant will be simply irreplaceable.
results
With targeted weight loss, the first positive results appear in problem areas: on the stomach, hips, arms. Weight will go away gradually and irrevocably. At the same time, it is important to adhere to a specific training schedule, balance nutrition and water regime.
CAREFULLY! With a large starting weight, you should start running only after consulting a professional trainer. Otherwise long workouts and improper adherence to running technique can lead to injury, joint problems.
You can achieve tangible lightness after 1-2 months of training. On average, the number of pounds dropped is from 2 to 5. It all depends on the starting weight, the characteristics of the figure and nutrition during weight loss.
Contraindications
Running for weight loss is contraindicated for the following diseases:
- heart disease;
- poor blood circulation;
- heart rhythm disorders (arrhythmia, tachycardia, etc.);
- mitral stenosis;
- thrombophlebitis;
- cold;
- chronic ailments;
- smoking;
- spine and joint injuries.
Also, people with bad habits(smoking, excessive alcohol consumption), pregnant and lactating mothers.
How to run properly
For running to be extremely beneficial, you must follow numerous rules. The result is influenced by a number of factors: clothes and shoes, the quality of the warm-up, the correct execution of the technique, breathing. Basic recommendations will help you avoid popular mistakes and lose weight quickly.
- Study all contraindications and make sure that you are not a representative of one of the diseases.
- If you have long-standing injuries, you should re-take the x-ray and consult about the possibility of running with a specialist.
- This type of exercise is an aid to weight loss, so the results obtained from training must be supported by adequate sleep and nutrition.
- Before jogging, you must perform a power load in the form of a warm-up. For the best effect, you can use dumbbells, a jump rope and other sports equipment.
- It is necessary to adhere to one tactic and create your own training program. Some people choose monotonous jogging, others prefer interval method or brisk walking.
- The form for the races should be comfortable, not restricting movement.
- With a large starting weight, it is best to start losing weight with walking, alternating slow speed with fast speed.
- Finish the workout with a hitch. The complex includes relaxing exercises, hanging on a horizontal bar. This avoids protrusions, pinching.
Running for beginners: workouts from scratch
Internal motivation and enthusiasm is the key to successful weight loss. In order not to be disappointed in sports, you need to be prepared for the fact that the first run will not give an instant result. It is necessary to train persistently, correctly and regularly.
A plan will help keep yourself in shape. When scheduling running exercises, you must take into account your own physical fitness, health status and initial weight. How long should you run using jogging for weight loss? The first race is more of an introductory nature. Its duration should not exceed 20-30 minutes.
For the next 5-6 days, it is best to choose a slow pace. The ideal in this case is the option of fast walking. Before starting, the muscles need to be warmed up, for the ligaments, perform a small stretch.
Warm up and cool down: video tutorial
Breath
The body's need for oxygen during continuous running increases tenfold. This process must be completely in tune with the body. Too frequent or infrequent breaths disrupt the rhythm, impede ventilation of the lungs. This will help cause dizziness, loss of motor coordination.
IMPORTANT! With proper breathing during the race, the lungs should be filled with oxygen by 25–40%. At the same time, the rib cage increases by about a third.
Controlling the breathing process at long distances will help simple technique: inhale and exhale for every 3 step. If there is not enough oxygen, you can reduce the number of steps to 2. When sprinting, keep correct breathing impossible. The body compensates for this rapid breathing after stopping.
ADVICE! During the exercise, breathing through the nose and mouth can be combined. This will speed up the entry of oxygen into the lungs. The tongue will help protect against cold air in winter. While inhaling, hold it as you would when pronouncing the letter "l".
Time: morning or evening?
Initially, the training time should be selected in accordance with your schedule and biorhythms. If it is more comfortable to run in the evening, then you should not wake up at sunrise and vice versa. However, many experts are convinced that morning jogging is more effective for losing weight. Upon returning home, breakfast will definitely not be deposited on the waist and will be absorbed quickly.
In the evening, you should run 2-3 hours before bedtime. This type of workout promotes the burning of carbohydrates, not fat. After losing weight, running during this period will allow even those with a sweet tooth to keep fit.
Slimming program
When you can't make a schedule yourself, you can use a ready-made weight loss program. Among several options, everyone can choose the one that suits them.
Table: beginner running program
| A week | Running plan | Total time |
| 1 |
Repeat 7 times. | 28 minutes |
| 2 |
Repeat 5 times. | 25 minutes |
| 3 |
Repeat 4 times. | 24 minutes |
| 4 |
Repeat 3 times. | 24 minutes |
| 5 |
Repeat 2 times. | 28.5 minutes |
| 6 |
Repeat 2 times. | 21 minutes |
| 7 |
Repeat 2 times. | 25 minutes |
| 8 |
| 25 minutes |
| 9 |
| 31 minutes |
| 10 |
| 30 minutes |
Table: losing weight in 2 months
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Week 1 | Running for 30 minutes. | Strength training 15 minutes. | Recreation. | Strength training 15 minutes. | Running for 30 minutes. | Recreation. | |
| 2 week | Running 35 minutes. | Strength training 30 minutes. | Recreation. | Strength training 30 minutes. | Running 50 minutes. | Recreation. | |
| 3 week | Running 40 minutes. | Strength training 30 minutes. | 8 interval sprints uphill. | Recreation. | Strength training 30 minutes. | Running for 55 minutes. | Recreation. |
| 4 week | Running for 30 minutes. | Strength training 15 minutes. | 6 interval sprints uphill. | Recreation. | Strength training 15 minutes. | Running 45 minutes. | Recreation. |
| 5 week | Running 45 minutes. | Strength training 45 minutes. | 9 interval sprints uphill. | Recreation. | Strength training 30 minutes. | Running 60 minutes. | Recreation. |
| 6 week | Running 50 minutes. | Strength training 45 minutes. | 10 interval sprints uphill. | Recreation. | Strength training 45 minutes. | Running 65 minutes. | Recreation. |
| 7 week | Running 40 minutes. | Strength training 30 minutes. | 7 interval sprints uphill. | Recreation. | Strength training 30 minutes. | Running 50 minutes. | Recreation. |
| 8 week | Running for 55 minutes. | Strength training 45 minutes. | 12 interval sprints uphill. | Recreation. | Strength training 45 minutes. | Running 70 minutes. | Recreation. |
- You can run at your own pace, spending 65% of the possible effort.
- For strength training Squats, lunges, push-ups, and planks are fine.
- For the interval type, it is imperative to do a warm-up. The duration of one race should be no more than 30 seconds. To recuperate, you should run down the slope and rest for 2 minutes. At the end of the workout, a gentle run for 10 minutes is recommended.
- Rest can be replaced with a relaxing half-hour run.
- On a day free from training, it is advisable to walk a lot in the fresh air, do yoga or other relaxing sports.
Technique
Each type of running has its own characteristics and can be used for weight loss in different areas. Besides, various techniques allow you to influence individual groups of muscles and organs. Running according to all the rules will provide health and energy for a long time.
Jogging
The concept of jogging was coined by the runner Arthur Lydyard in 1961. This look is ideal for losing weight and does not require any special training. During such an exercise, a person develops a speed of up to 8 km per hour. The whole essence of the technique lies in the short-term separation of the body from the ground. When one foot is in the air, the other is necessarily on the surface of the earth. Landing falls on the entire foot, not just on the toe. In terms of its performance, jogging is very similar to brisk walking. The only difference is the moment of flight, when one leg is replaced by the other.
Jogging is allowed for women and men at any age, with different builds. The technique is completely safe and painless.
Light
One of the types of health-improving running is light. On the world stage, the name “fouting” has stuck more, which stands for walking at a high-speed pace. The technique is suitable for obese people suffering from shortness of breath. Also, walking can be done for beginners or presenters. sedentary image life.
During it, minimal work is performed, so the method cannot be considered as running for weight loss. Footing can be used between main runs at a medium or fast pace, as well as on weekends from workout days.
Uphill
Any area with an elevation is suitable for running uphill: a hill, a mountain, a steep climb. At the gym, you can customize the treadmill by changing the incline angle. The main thing is that the site is not slippery or traumatic, and the air is cold and damp.
It is recommended to include this type in the weight loss program 1-2 times a week. Everyone takes part in the process muscle fibers, which contributes to the effective burning of fatty deposits. The uphill climb is ideal for correcting the hips, calves and arms.
With acceleration
Interval running contributes not only to the development of endurance, but also to weight loss. You can use the acceleration technique in your training not only for professional athletes, but also for beginners. The essence of the technique lies in the alternation of speed: one section of the path is run at a slow pace, the second - at the fastest possible.
Energy expenditure during the exercise doubles. More calories are burned, so weight loss is faster than normal. The technique is suitable for correcting and eliminating extra centimeters in any zones, and also has a beneficial effect on the general tone of the body. You should practice running with acceleration no more than 1-2 times a week.
By 5 km
Running 5 km daily, a person spends from 2 to 2.5 thousand calories. At the same time, it is important to maintain the same speed and not leave the distance. In periods of extreme fatigue, you can switch to brisk walking and then return to running again. The technique is suitable for those who are heavy and have free time. On average, a workout takes 1-1.5 hours.
At home
If it is not possible to visit a park or stadium, you can always equip a running place at home. For these purposes, you can use a treadmill, jump rope, or just walk on the spot. It is important not to be lazy and follow a given program... To avoid damage to joints and spine, be sure to wear special shoes and uniforms.
The optimal training period for burning fat is 1 hour. During this time, a person walks about 8 km in place. With a small initial weight, it is recommended to use weighting materials: elbow pads, knee pads with filling.
Differences for men and women
Running training has a positive effect on men's health... This type of physical activity contributes to the development of a muscular corset, an increase in the body's endurance and an improvement in potency. Women, thanks to running, can eliminate excess weight, regulate hormones and normalize metabolic processes. The skin is saturated with oxygen, gets a healthy and radiant appearance, and the body becomes taut and firm.
clothing
Clothes and shoes for running, first of all, should be comfortable, lightweight, elastic and pleasant to the body materials. The ergonomic sole of the sneaker helps to distribute weight evenly and relieves stress on the joints. Also, the shape must be appropriate for the season. In winter, you need a warm windproof tracksuit, and in summer it is enough to prepare leggings or shorts with a T-shirt for training.
To concentrate the result from running on problem areas, they resort to creating a "greenhouse effect". For this, synthetic fabrics are used that do not allow air to pass through. However, this is only a myth that is fraught with negative consequences for health. Any accessories for weight loss while running are just a marketing ploy and lead to a sharp increase in body temperature. The consequences are problems with the cardiovascular system, kidneys, disturbances in the water-salt balance and edema.
Running, jumping rope or walking: which is better?
For achievement best results weight loss should be comprehensive, so absolutely any exercise that helps to destroy excess weight... However, if the choice is between walking, running and jumping rope, then it is better to give preference to regular jogging in the fresh air.
Running trainings, in addition to their directed action, have great benefit for overall health. In addition to the lost pounds, you can strengthen the immune system, heart, blood vessels and improve the condition of the skin.
Walking is a natural process, so it does not carry any muscle load. You can use it for weight loss only if you walk huge distances per day. Not everyone has so much free time for this. The best option walking applications - intermediate load or warm-up element.
Jumping rope training is also not the main way to lose weight. A monotonous exercise affects a small muscle group and is addictive to stress. Jumping rope takes place only as an element of basic training.
Running is one of the most popular types training apparently because no special equipment is needed. Put on your shoes and run.
Most people start running to get their dream figure, but remember that in general it does not help to build muscle mass, unless it is of course 100-meter sprint training.
But, despite the bright prospects, not everyone is running. It is incredibly difficult for many - muscles and joints ache, tension in the lungs, dryness in the mouth, and other unpleasant symptoms occur, up to fainting. And all because although this is a very natural matter, you need to be able to do it - to study and hone the technique and know about the mass of subtleties.
How to run properly: safe running technique
Let's try to describe correct technique running is as simple as possible: running is a constant fall forward, you fall and substitute your legs so as not to fall - in this way, you save strength due to the energy of the fall, which partly moves you forward.
Putting your feet under your falling body must be correct: land on the toes, ideally exactly under the center of gravity of your body. With perfect landing technique, you can even run on slippery ice.
The “cadence” in running (number of steps per minute) for beginners is usually too small (too long, sweeping steps, jumping too high), you need to strive to move your legs more often (about 90 steps per minute), take less steps.
The arms should move along the body, bent at a right angle, as if you were holding a towel by the edges of the towel.
That, in fact, is the whole science of running, and now it is all much more detailed:
Here is a technique for performing one jogging stride. There are many nuances, but not all at once. Master these tips one or two at a time, gradually developing the skill of the correct movement. It will be optimal to hire a trainer to set the correct running technique. Zozhnik recommends, for example, the trainers of the Trifit studio (if you are in St. Petersburg). Our experience has shown that it is more effective and cheaper to take two or three personal trainings from the best running trainer and then follow the individual program written by him, than to do seven weeks in a group.
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At the start of each step:
- extend your leg straight in front of you;
- look ahead and keep your head parallel to the ground (imagine a plate on top of your head);
- bend your arms at an angle of 90 degrees or slightly less;
- do not slouch, straighten your shoulders (this also allows the lungs to open up and work more efficiently);
- keep your knees soft.
In the air:
- do not wag your hips: you are running, not dancing, running should not look sexy-defiant;
- work with your hands clearly back and forth, do not swing them in other directions;
- keep your shoulders back and do not pinch them;
- bend the knee and ankle joints 90 degrees.
Near the ground:
- shorter stride: feet should land exactly under the buttocks;
- keep a vigorous rhythm (count how many times your foot touches the ground), your goal is 85–90 times per minute;
- land in the middle of your foot, do not hammer your heels into the ground (if you are jogging, gently place your foot on your heel and roll onto your toe);
- after the foot touches the floor, tighten the buttocks, bringing the leg to the next step.
Exercises that will deliver running technique
1. Changing running positions with your back to the wall
- Objective: to learn how to pull the heel in the right direction- under the pelvis so that the leg does not remain behind and does not protrude far forward.
- Execution: stand with your back close to the wall. Jump from foot to foot, making an active movement in the limb that you lift off the ground, and not in the one that you are going to put.
2. Running in place
- Goal: to understand that until you give the body a tilt, you will not move forward. And secure the position when the legs remain under the pelvis.
- Execution: remember exercise 1 and, according to the same principle, just run in place: pulling the heels under the pelvis and raising them to a comfortable height - approximately to the middle of the lower leg.
3. Falling onto the wall
- Goal: learn to "fall" forward, keeping the body straight at all times.
- Execution: stand in front of a wall, knees slightly bent: they should be over the toes. The weight will move to the front of the foot, the pelvis over the support, the shoulders over the pelvis. Fall on the wall and rest your hands on it: make sure that the pelvis is not behind.
- Once you're comfortable, you can try this chain. Changing the position of running against the wall - running in place - falling on the wall - running with the addition of falling forward. Over time, you will feel that the greater the incline of the fall, the higher the speed. Make sure that the pelvis does not go back, the shoulders do not fall forward, your position remains collected, there is no swinging from side to side, the body does not twist with your arms, the movements are light and smooth. Keep your head straight, do not nod.
4. Running with arms outstretched
- Purpose: to check how the body is working properly.
- Execution: extend your arms in front of you and fold your hands. If they start to "walk" while running, you are doing something wrong. Level yourself, try not to wobble.
How to run correctly: pace and duration
Often, neophytes start too quickly and quickly leave the race with injuries and the belief that running is evil. In fact, it's evil not to understand how fast and how long you need to train.
If you are able to talk freely while running, then you need to speed up. But it is also wrong to wheeze on separate words. The optimal speed is the golden mean between these extremes, when you can speak, but not grandly, but in short sentences. In numbers, this is about 5.5 - 7.5 minutes per kilometer, depending on the level of training.
Start running with 20 minutes of jogging three to four times a week. Don't worry if you need to take a step in the first few months when things get tough. Your goal is to gradually reduce rest periods and increase your running pace. If you are an absolute beginner with no contraindications to jogging, then after 10-12 regular workouts you should be able to run at a calm pace for 30 minutes without a break.
Only when your running pace is in the range of 5.5-6.5 minutes per kilometer and you can keep it for at least half an hour, gradually add running exercises.
- After a warm-up and 10 minutes of continuous running, do a 20 second maximum acceleration, then 10 frog jumps or just short jumps. And so four times in a row. At the end of your workout, do dynamic stretching exercises (several swing and amplitude movements) and walk at a brisk 10 minute step.
- Run uphill for 30 seconds, jump low 10 times in place, or do 10 jumps if you feel strong. This is 1 set, do 3. After - dynamic stretching.
Add 10 seconds to the intensive interval every week or two. And try to end your workout with the intention of running a minute longer next time, rather than dreaming of dying in a puddle of sweat at the finish line.
How to Run: Run Longer
When you run, your lungs, heart, and muscles are doing great work, but running also puts a strain on your brain. From the moment the shoe is laced to the end of the session, gray matter is actively involved in the process. So that it doesn't force you to end your workout ahead of time, listen to Dr. Jeff Brown, Ph.D. at Harvard University:
Visualize your success
Athletes who imagine how they have achieved high results are more demanding of themselves and train harder. Before your run, dream of crossing the finish line of some important competition with a smile on your face.
Find Words of Support
Come up with a catchy slogan and repeat the cherished words when you want to send everything to hell. For example, “I had time and it was harder” or “I can do it, I can do it, I have the strength!”. If only you yourself believe in the mantra, and it inspires you.
Deceive yourself
If you don't feel like not only training, but even looking out into the street, then tell yourself that you are going out for only 3 minutes. You will see: as soon as you start jogging, the urge to turn off the straight path will disappear. And if not, then your goal does not inspire you and you need to invent another.
Smile
If not from the heart, then at least cheerfully grind your teeth. This will add self-confidence and help not to whimper at the finish line.
Don't run every day
We all know that for a good result you need to constantly train. Each session is a shake-up for muscles, bones, joints and ligaments, and the more often you expose them to dosed stress, the more resilient they become. But it is important not to overdo it with loads. Alternating monotonous running with interval running too often or accelerating excessively, you run the risk of injury.
The ideal regimen for newcomers is 3 races per week. If you train less often, progress will creep like a snail, and every time you will run like the first. And if you increase the load, then the body may not have enough time to recover. One thing: those who have neglected physical education for years, are significantly overweight, should limit themselves to two races a week and add one or two walking or cycling. But in general, before doing health-improving physical education every person it is necessary to undergo at least a minimal medical examination and consult a doctor.
If you've been running three days a week for a month or a month and a half, you can add a fourth workout. This is the optimal regime for most (except when preparing for a competition). It's not worth adding a fifth day. It is better to spend 4 lessons a week with full dedication and gain strength for new feats. A good athlete is not someone who runs every day, but someone who can do long distances. When increasing the effectiveness of monotonous workouts, keep in mind that you should not increase your mileage, number of workouts, or jogging time by more than 10-15% per week.
How to run correctly: how to drink, what to eat - before and after running
If you are going to run for an hour, then 15-20 minutes before the start of the workout, eat 100-200 kcal in the form of carbohydrates: a banana or a slice whole grain bread... 4 hours before training, drink 350 ml of plain water, and then continue drinking as usual.
If running workout lasts more than 60 minutes, then every hour you need to drink 450-500 ml of a sports drink (isotonic) containing electrolytes such as sodium and potassium (not in one gulp, gradually). It is optimal to drink 100-130 ml isotonic every 15 minutes.
Isotonic can be bought, or you can do it yourself: for 400 ml of water, add 100 ml of any fruit or berry juice, 20 g of honey or sugar, a pinch of salt and soda on the tip of a knife
Run no earlier than 2 hours after a full meal so that blood flows more actively to the working muscles, and not to the digestive tract.
How to run correctly: increasing the distance
For many newbies, the phrase "run 5 kilometers" sounds much worse than "15 minutes of running." Conversely, experienced marathon runners often measure their achievements in tens of kilometers, without bothering how many minutes flew there before the first sweat. In general, for those who are just starting to plan their great athletic future, we advise you to focus on time, not distance.
If you feel tired, then lower the intensity, but continue to move (jogging or walking) for the allotted minutes. You will start planning distances later, when you are able to special problems run 40 minutes or longer.
One more nuance about time and kilometers: you should not continuously increase either one or the other. In general, if you run 5-7 kilometers 3-4 times a week, we are very happy for you - this is a wonderful mode of support in muscle tone (including the heart). If more significant achievements are tempting, leave the duration the same, but add high-intensity intervals. For example, after 10 minutes of light jogging for 20 minutes, alternate 2 minutes at "talking" speed with a minute of acceleration.
If you plan to “do” a marathon (42 km) or a half marathon (21 km), then, of course, you need to increase the distance. But do it slowly and don't forget about it. Let one of the races a week be long - add 2-3 kilometers to it, and leave the rest time until the next the same.
Gradually, you will be able to pump all workouts in this way. After - again increase one of the races, and so on. But always be guided simple rule: the number of kilometers added should not exceed the number of workouts per week. As a result, the distance of a long run should not be more than half of all kilometers collected in your piggy bank in a week.
How to Run: Competition is Fun
No matter what your seniority is at the moment, you can start preparing for fun starts that will take place next year and reach there good results... By the way, the more you invest (both moral and material) in training, the stronger will be the motivation to train with full dedication. Choose a distance that inspires you, make sure there is enough time - and start preparing.
For beginners, it is better to take a closer look at races of 5 - maximum 10 kilometers and hold on to ambitious dreams of a marathon. Leave it to the distant future, but for now, plan about two months to prepare for the 5K race. and at least 3-4 months- ten. Exercise gradually by adding time and distance to one workout, then several workouts per week. I hope you remember about the increase in indicators by no more than 10-15%.
An excellent motivator is a training diary, which will allow you to have a schedule of all your feats in front of your eyes in 3-4 months. If you regularly run 15 km or less a week, then get ready for a 5-kilometer race, 15-20 - for a 10-kilometer, 20-30 - for a half marathon, 30 or more - wow! Tune in for a marathon.
Who to run with
Being in a company is cool. But what if your partner is perfectly prepared and runs like a moose? Or, on the contrary, is it you - the same elk, and a friend is puffing from behind?
If you have more experience, combine the days when you have uncomplicated workouts, with intense races of a partner.
Do a warm-up together, and then go your own way. After your workout, reunite and discuss your accomplishments or failures. If your friend is more experienced, cool down together.
Go together for a group race at your level. Each of you will run for himself, but you will find yourself in the company of passionate common idea people, in fact feel that you are many and you are strong.
How to run properly: tracking jogging
The most popular programs: Runkeeper, Endomondo, Nike Plus, - choose something to your liking, they are in iOS and Android and probably on other cellular operating systems. They are indispensable assistants who, through music that inspires you to run, will inform you into your headphones, for example, your pace over the last kilometer.
About injuries
Every year about 75% wonderful people temporarily stop training due to injury. Some kind of pain is inevitable as long as you fit into the slender ranks of the runners, but if you cannot move like a human being, because your knees are constantly aching, you should think about it. What if discomfort do not let go at night or last longer than a few days, this is a reason to visit a doctor, especially if you find symptoms from the table below.
When is the best time to run
In the morning or evening? They say that in the morning it is not environmentally friendly and bad for the heart, and in the evening it is bad for sleep.
If you live in a metropolis, then the phrase "running in the morning is not environmentally friendly and harmful to the heart" loses all meaning. It is not environmentally friendly in the morning and in the evening. Yes, at the beginning of the day, the accumulation of harmful substances in the air is greater, but only relatively. Therefore, try to run in parks and close to water bodies, and ideally, go out of town. In other cases, the only salvation is a fitness club, but even then not just any one, but with a good ventilation and filtration system.
In fact, morning jogging is still the most rewarding and effective. With its help, breathing and the work of the cardiovascular system, in muscles and internal organs a larger volume of blood and oxygen comes in - metabolism accelerates, the body awakens. This will greatly improve your well-being throughout the day. If the lesson is in the evening, the body will not soon come to the stage of relaxation from the state of overexcitation - you simply will not be able to immediately go to bed and fall asleep calmly. But people are all different, try to run this way and that.
What to do if you can't run anymore
We saw runners who periodically stop and start jumping in place, spread their arms and legs to the sides. Twitch like this for a minute - and run on. These are “fills”. They make it possible to diversify a long monotonous run. Plus - they include in the work muscles, which are not emphasized during a run. It is not harmful if the pulse is in working order, plus or minus at the "running" intensity.
If you feel that you increasingly want to move from running to walking, then it is better to initially choose a more relaxed pace so that it is not so ragged. Then after training there will be no “I died” state.
How to drink while running
Drinking while running is a must. The liquid thins the blood - and it is easier for the heart to pump it over. Not to mention the dangers of dehydration and heatstroke. If the workouts are intense and prolonged, it is advisable to drink not water, but a special sports drink - isotonic, which will replenish the salts lost with sweat and provide the body with electrolytes and vitamins. You need to drink as much fluid as you lose, plus a small reserve. This is approximately 500-1500 ml. Constantly and little by little - do not fill up. Where to put the bottle? There are so many T-shirts with special pockets and jogging backpacks now, so this is not a problem.
What to do if it gets bad
If you have any complaints like “stabbing in the side”, “fainted without leaving the treadmill”, “my knees ache,” “I start to choke,” “no matter how I run out, it immediately blows my back”, “the lumbar nerve is pinched” first, stop. And secondly, seek advice from a sports doctor and undergo fitness testing. It is impossible to drive a car without completing a training course. So it is with the body - it is impossible to run without understanding its needs, biomechanics of movements, processes that occur under various loads. Ideally, any training should begin with an assessment of all of the above parameters.
Run categorically contraindicated if an exacerbation of gastritis or peptic ulcer occurs. When these conditions are in remission, exercise is not prohibited. Such loads cannot provoke the transition of gastritis to peptic ulcer... Although, of course, if you exercise regularly, then you need to be doubly serious about your diet and diet.
Is it possible to run with varicose veins?
This disease requires the supervision of a phlebologist, who in certain cases may limit the patient's running load. But it is impossible to give unambiguous and at the same time impersonal recommendations here: you need to look at a specific person, take into account where he works, how much he weighs, in what physical condition he is, how pronounced his varicose changes are.
Is running harmful to joints?
Running is one of the most natural exercises for human body which is very helpful. But with several "ifs":
- you are staying within the normal weight for your height;
- you do not run like a driven horse, but in moderation;
- on natural surfaces (long running on the asphalt overstrains the ligaments and joints);
- adhering to the correct technique;
- in special shoes that optimally fit your foot and the configuration of the lower limbs;
- competently build a rest and stress regimen and maintain general physical shape at the proper level.
The option - 4 hours of sleep, 12 hours in the office, a hearty dinner and immediately 10 km on the asphalt in sneakers, which are dear as a memory of the pioneer camp of the eighties - is definitely harmful. In other cases, before you plunge headlong into serious training, you need to consult with sports doctor or a rehabilitation therapist who will assess your condition and give recommendations for classes.
Running is a shock to the joints, including the spine. The higher the stress, the stronger it is. Asphalt and treadmill injure joints, not immediately, of course, but much faster than other surfaces. Trauma accumulates, joints and ligaments begin to hurt, and it is advisable to listen to this pain.
We age, the body recovers longer - in the end result, with age, running will make itself felt, but only if you practice it all your life. And, the higher the intensity, the closer the X-day. The situation will be brightened up with the right shoes (special running shoes, with cushioning on the foot and heel, on a thick sole with air-filled cylinders) and a less rigid coating. Running in a non-designated area is strictly not recommended.
How to Run: Stretching Before and After Running
Stretching is a must. In the warm-up, use a dynamic one, which will prepare the muscles and ligaments for serious stress. After the run, stretch statically, holding each position for 20-60 seconds.
How to breathe correctly while running
Inhale through your nose: this is how the air is filtered and warmed, and exhale through your mouth: carbon dioxide must leave the lungs quickly. And try to breathe deeply so that the cells are better saturated with air and oxygen starvation does not happen.
The safest workout for a beginner
Jogging or brisk walking for 45-60 minutes, with an intensity of 50-60% of the heart rate of the maximum, not taking into account the warm-up and cool down. There is simple formula Karvonen: Heart rate during training = (maximum heart rate - heart rate at rest) x intensity (in percent) + heart rate at rest.
Option interval training- not suitable for neophytes. A ragged rhythm is a rather serious load on the cardiovascular system.
10 Beautiful Running Windbreakers You Can Buy Right Now Runner's Worst Enemies: Calluses, Chafes, and Broken Nails
For weight loss, many women and men all over the world are involved in jogging. For some, it is great for keeping weight under control and looking slim and fit. Others, after a few weeks of training, are disappointed because they do not see the results of training. How to run correctly to lose weight quickly and beautifully? There are several techniques for effectively shedding those extra pounds by running regularly. Let's look at some ways to help you lose weight quickly.
How much do you need to run per day to lose weight
Correct running has a healing effect on the body, because it enriches the blood with oxygen, strengthens the heart and blood vessels, makes bones stronger, and increases the vital volume of the lungs. During jogging, breathing becomes more frequent, heartbeat, metabolism accelerates and fat is burned. This sport helps to lose weight, make the figure slim and graceful by evenly distributing the load on all muscles.
What are the common mistakes girls make when jogging for weight loss? Jogging for 15 minutes will not affect your weight in any way, although it will have a positive effect on your overall health. Daily short runs of up to 20 minutes will not make you slimmer or help you lose weight. To understand how much you need to run correctly to get rid of extra pounds, you need to understand the processes that occur in the body with this type of load.
In lung time When you run at low speed (jogging), your muscles get their energy from glycogen, a sugar stored in the liver. For 30-40 minutes of active workout, it will be used up. If you stop exercising after this period of time, then during breakfast, the lost glycogen will be replenished and the weight will not decrease. How long does it take to run to start the process of burning fat? Experts recommend to spend on jogging from 50 to 1 hour 15 minutes for weight loss.
During this period of time in the body there is an influx of blood to the fatty deposits, therefore the oxygen concentration in them increases and fat is actively broken down. This process is expressed externally in the fact that a person feels tired and his breathing becomes heavier. However, after a while, due to the fact that fats are refractory and are slowly broken down, the body begins to take energy from proteins (muscle mass).
This process begins after 1 hour 15 minutes of running, so you should not continue your workout beyond this time. So for active weight loss you should jog properly for 1 hour. During this time, a person weighing 70 kg will consume 700-750 kcal. There is a pattern: the more a person's weight, the more energy (calories) he burns while running. How often do you run? Good effect for weight loss, workouts are given every other day according to the diagram below.
When is the best time to run: morning or evening
What time of day is it better to jog? Scientists cannot say for sure when it is better to run to lose weight in the morning or in the evening. Some of them argue that at the beginning of the day after waking up, the body has not yet fully awakened, so the blood is thicker than at other times of the day. Because of this, while running in the morning, the heart experiences serious stress, which can negatively affect its condition and lead to poor health.
To these arguments, other researchers say that it is not the exercises themselves at the beginning of the day that are harmful, but excessive exertion. They recommend properly preparing for running: take a contrast shower, have a little snack ( vegetable salad and juice), warm up for 3-5 minutes. To reduce the concentration of blood in the body, before training, you should drink a glass of warm boiled water.
If you run on an empty stomach in the morning, the body will be able to lose weight faster, because it will more actively lose extra pounds than with evening workouts. How to lose weight by running in the evening? There are more reasons for running in the morning for weight loss. However, if circumstances do not allow you to train in the morning, then running in the evening will help you lose weight, but this process will go slower. A light jog can be done even 1 hour before bedtime.
And it is better to start an intensive workout no later than 2-3 hours before a night's rest. Adhering to these intervals will help your body deal with the stress of exercise before bed. Running in the evenings has another big drawback - during the run, not fat stores will be destroyed, but carbohydrates accumulated during the day.
How to run properly to lose weight in the stomach and legs
If you have not been involved in sports for a long time and suddenly decided to run in order to lose weight, then start with small loads. Start by exercising for 10-20 minutes a day, running at an average speed. But even if such a load causes you severe fatigue, then switch to race walking. When starting to run, gradually increase the duration of your workout, bringing it to 40-60 minutes.
It won't be right all this time to run on maximum speed because it negatively affects your health. Choose comfortable workout shoes and clothing to stay comfortable. Mostly for weight loss, jogging for an hour or with interval loads is used. Measure your heart rate before and after training. For running, the normal rate of beats per second is 120–130. Let's take a look at how to properly train in these two cases.
Interval running
A special jogging technique with alternating loads will help people lose weight who do not have extra time for sports training... During interval training, the lungs and heart are under great stress, so this method of getting rid of extra pounds is not suitable for smokers and patients with cardiovascular diseases.
The alternation of running with a maximum load and a rest period triggers special processes in the human body that lead to weight loss. After 20-30 minutes of jogging with alternating loads, fat is actively burned. This process, according to some reports, continues after training for another 6 hours, even if you just walk or rest. An interval training cycle consists of 4 stages:
- the first 100 m - brisk walking (muscles stretch, blood flow increases);
- the second 100 m - jogging (this will help to adjust the breathing);
- the third 100 m - running at the limit of possibilities;
- jogging and breathing recovery.
The interval running cycle is repeated several times. At this time, powerful processes for the breakdown of fats are taking place in the body. Sprinting 100 meters takes up a lot of energy, which is extracted by the body from glycogen. And when you switch to walking, the lack of this substance is replenished due to body fat. When running at maximum load, blood in more begins to flow to the muscles, which causes the oxidation of fats and the release of energy.
Jogging
If you decide to lose weight by jogging, then start your workout with a slow walk and gradually move on to jogging. First walk at a brisk pace for 2 minutes. Then do lunges to stretch your leg muscles a little. Next, do squats 5–20 times, jump in place. Bend over and reach with your toes, but do not bend your knees.
Stay in this position for 3-4 seconds and straighten up. Repeat this exercise. Then start running slowly for 3 to 5 minutes, gradually accelerating. Make sure that while running, your foot is completely off the ground, and you do not run on tiptoes, because this is harmful. Do not slouch or lean forward during the race.
How to breathe correctly during exercise
So that while running, the body is less tired and saturated with oxygen to breathe correctly through the nose. In the case of mouth breathing, you will constantly want to drink from the drying out of the mouth. It is correct to inhale and exit while running for a long time, but you should not hold your breath. You can only drink while jogging clean water or specially formulated workout drinks. It is recommended to drink liquid infrequently, in small sips.
Also familiarize yourself with what it is, how it is useful.
Video: how to properly run on a treadmill
Have you decided to go jogging to lose weight? However, there is no stadium or training park near your home? Working out on a treadmill at home or in the gym - great option to lose weight quickly. How to run this trainer to part with extra pounds? If your health is not junk, then try to run correctly using the fartlek technique. How to train on a treadmill with alternating intense and light loads will be told by a specialist in the video.
The question of how to run correctly is always of interest to all beginners who decided to join healthy way life. Pros of running - it provides an opportunity to put your body in order, say goodbye to physical inactivity and improve your health.
Running technique
It is necessary to develop the correct running technique in order to greatly facilitate the training process and avoid unnecessary stress. Otherwise, you can get sprains or muscle microtrauma.The correct running step should start with the hand, after which you should use your arms, torso, hips, and legs. The hands are clenched into fists, while straining the wrists in order to fix them in one position. At the same time, the shoulders should not sway, and the arms should be held symmetrically.
Natural running technique. Leonid Shvetsov
The body is ideally tilted forward, and the position of the body should be level, without "wobbling" to the sides. The point of contact between the treadmill and your foot should be in line with your hips. During jogging, you need to keep correct posture... If you follow the rules of body position, your legs will work on their own. Keep your stride length naturally during training.
Try to put the heel on the ground first, then lean on the rest of the foot with a smooth roll. To roll the foot, you need to use the anterior leg muscles. This technique will reduce the load on musculoskeletal system... When running, eyes should be directed to the horizon line - this is the best way to control the correct posture position.
How to run properly. Safety engineering
What do you need to start running?
1. Equipment. It is highly advisable to purchase running shoes. Socks should be seamless, breathable and better semi-synthetic. Clothes are matched to the weather. In summer, it is worth giving preference to products made from natural fibers. For running in the winter, you can buy sportswear in specialized stores: a suit with wind protection, a sweatshirt, thermal underwear (thermal pants are recommended to be worn at temperatures below -15 C). 
2. Loads and time. Beginners should limit themselves to a walk along the route, lasting no more than 15 minutes. After a couple of days, you can start running, while alternating it with walking. After a few weeks of training, the training time can be increased to 30 minutes, increasing the pace of the run and increasing the length of the distance. The ideal training schedule is 4 times a week for 50 minutes.
3. Route. For even distribution of loads on different groups muscles need to choose the right terrain. It is advisable to choose the route correctly so that the descents and ascents alternate equally with flat terrain, which will allow you to develop all muscle groups evenly. Avoid paved areas as jogging can lead to unwanted injuries knee joint, foot and spine.
Running errors
How to run properly in winter?
Jogging in the cold season should be started when frost has not yet been established on the street. Before running, you need to do a little warm-up in order to warm up your muscles and joints. No matter how difficult it is to breathe while jogging with your nose, this condition must be strictly observed. Mandatory rule running in winter - inhale through the nose, then exhale through the mouth. 
In winter, you should not set the task of increasing speed indicators or endurance indicators. V winter period the main goal is to improve the body. It is better to reduce the frequency of training, because during running in winter, a very large load is imposed on the body and it has to spend a lot of energy. For females, it is better to apply a special cream on the face and a protective balm on the lips to avoid chapping.
How to run correctly in the morning?
The main rule is not to run in the morning on an empty stomach. Therefore, you should wake up with the expectation that there is a gap of at least 30 minutes between breakfast and a run. Immediately after waking up, you need to drink 200 ml of water and the same amount during breakfast. This technique will reduce the viscosity of the blood, which is maximum in the morning hours. Blood, due to the flow of fluid, circulates better throughout the body, which stimulates cardiovascular activity.Start your morning run with a 15-minute pre-run warm-up, which will make your muscles elastic and prepare them for physical activity. In the warm-up complex, it is necessary to include exercises with turns, torso bends, squats and lunges. After each individual exercise, you need to take a few vigorous steps.
Jogging in the morning or evening. Features of running in the morning and evening
How to properly run to lose weight?
If the goal of jogging is a slim body, to achieve the result, you must adhere to the following rules:- For quick weight loss, interval loads are more effective, which help burn fat faster. During classes, you need to alternate between fast races and leisurely jogging, as well as walking and running.
The duration of jogging is at least 40 minutes.
Workouts are best done in the evenings. At this time, the body is more prone to the process of burning fat reserves.
After training, you need to do breathing exercises.
The stomach should be empty, food should be allowed two hours before the run. You can speed up your weight loss by choosing the right diet.
How to run properly on a treadmill?
In order for your exercises on the treadmill to become effective, beneficial for the body, it is important to strictly follow some rules:You need to start jogging with a few minutes. In this case, it is necessary to periodically move to a step. It is necessary to increase the training time as endurance develops.
The duration of the workout cannot exceed 40 minutes.
How to run properly on a treadmill
You should breathe through your nose, mouth breathing, slow down the pace.
You can't stop abruptly after class. At the end of the distance, you must immediately go to a fast step, and then gradually slow down, restoring breathing.
During training, you need to drink a lot, as water evaporates from the body. Otherwise, dehydration of the body may occur.
Before you start training, the editors of the site also recommend that you read the article on sports nutrition.
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Today, a person has simplified his life so much that all movements are simply reduced to a minimum, his physical activity... And this, in turn, leads to the appearance overweight, violation blood pressure, cardiovascular disease, etc. Therefore, one of better ways compensating for the lack of movement is running. Outline of the article:
Running and its properties
Agree, because, in fact, running is the most affordable and effective way body training. During running, the lungs of a person work much more actively, thus, the supply of oxygen to the cells of the body is better ensured. At this moment, the heart pumps blood more actively, and due to this, the metabolic processes of the body are accelerated. In athletes and trained people, the heart pumps about 25 liters of blood while running at 180 beats per minute. This can be compared to the flow of water from a fully open tap. Due to the fact that metabolic processes are accelerated, general well-being is also improved. And if jogging also takes place in picturesque places, then this, in turn, helps to calm down. nervous system... In addition, the large expenditure of energy when running contributes to getting rid of excess weight, and, accordingly, one cannot but say that running strengthens the human muscular system.But here, right away, it is worth noting that not everyone can go jogging. Since, due to the increased work of the lungs during running, people who have various diseases directly related to this body. The same can be said about people who suffer from diseases associated with the work of the heart muscle, who have undergone some operations, having flat feet, varicose veins, and joint diseases. So, deciding to go jogging, it is best to first consult a doctor.
On top of all this, the big advantage of running as a sport is that it is one of the cheapest sports out there. The biggest expense in this case is the cost of good running shoes. It is more physiological to run barefoot, but in our time it is worth being realistic, since it is difficult to imagine the terrain on which you can fearlessly run barefoot.
Running does not require expensive exercise equipment and, since the gym begins after you have left the door of the house.
While running, you can stay with your thoughts one on one. Many run around with a player, listen to music.
While running, endorphins are released, so running is a great remedy for depression.
Running is quite beneficial for immune system and the central nervous system.
Including jogging contributes to hardening if you jog in the fresh air.
Do not forget that running develops personal qualities, namely: purposefulness, self-control and willpower. In physically trained people, self-esteem is much higher.
What do you need to start running?
So, in order to maintain your body and body in good physical shape, you need: - First of all, you must be willing.
- Self-confidence, since running and getting a positive result is not a matter of one week or a month, you will have to run all year round.
- Physical form. If the doctor told you that the loads are contraindicated, then you should not risk it.
- Sports uniforms. Necessarily needed running shoes... It is good sports shoes with soft soles that will protect your joints from shock loads, including playing the role of a good psychological stimulus.
- You need to choose a place where you will run. Best of all, if it is a stadium or a park. These places are suitable the best way as there are no cars there. There are special paths along which you can run both in winter and in summer, as they are cleaned. In addition to this, the park is nature, they also mainly have ups and downs, which, in turn, can diversify training. Of course, you can run around the house, but you must admit that the pleasure from this will be much less.
- Choose a route along which you will run, walk and study it in order to make sure that there is no danger for you there.
- And in mandatory you need to make a jogging schedule. Decide for yourself which days you will be doing jogging: it will be daily (morning or evening), or only two or three times a week.
But as for already trained runners, they can train two or three times a week and run at speed, that is, run at a fast pace for no more than 12 minutes, or for endurance, namely run at a slow pace, from 20 minutes to several hours. Experts recommend alternating speed and endurance workouts.
How to jog on the street?
The main rule in this case is that it is necessary to gradually increase the load. You can start with hiking while gradually increasing the walking speed. After that, you can move on to small runs, which will need to be alternated with walking. And only after your body gets used to the stress, you can already use running in its purest form. Since great physical activity is very harmful for an untrained person, this also applies to running. Jogging should take at least half an hour a day. Morning is best for running, as it is then that the air is not yet saturated with dust, exhaust gases and other delights of city life. Jogging should be done at least 2 times a week. In the event that you do not have any contraindications to running, then the duration of jogging and directly their frequency should be increased over time, while not going to extremes. If it happens that after a run your condition worsens, then in this case it is necessary to reduce the load, or stop running. In any case, the sensations from jogging, both moral and physical, should be positive, only in this case you will achieve a positive result.
You should also not overlook the fact that when running, you must observe the correct posture. Despite the fact that each person has individual constitutional characteristics, the correct posture for each is different, but there are some general recommendations on how to run correctly. So, you should not lean forward too much, lower your head down. You should also not throw your head back, or raise your chin high. The head should be held in such a way as to look 10-15 steps ahead of you. The arms, in turn, should be bent at the elbows at an angle of 90 degrees. It is not worth clenching the hands into fists, since all movements should be natural and in no case tense. You will notice how, after several workouts, your body itself will feel how comfortable it is and will automatically assume this position.
As for running shoes, they should be comfortable, with thick soles, but not too heavy. It is advisable to jog in places that are relatively deserted. Since not all runners like to be paid attention to, and an excessive number of passers-by will simply interfere with movement.
Before you run
It is worth noting that before starting a run, it is necessary to warm up, this is necessary directly in order to warm up the body and disperse the blood. To do this, it will be enough to walk at a brisk pace, so that your pulse begins to beat faster. Next, you need to take several deep breaths with your nose and exhale through your mouth. Perform swinging movements with arms and legs, and rotational movements torso.It would be nice to stretch the warmed-up muscles, especially the muscles of the back and legs.
Running in a nutshell
- Those who are just starting to run should not overdo it, it is better more often, but less.
- The first 200 meters will be the hardest, then everything will pass.
- In the event that you start from scratch, then real pleasure will manifest itself in a few years.
- For beginners, muscle strength will first be the limiting factor, then the legs will be trained and breathing will become the limiting factor. But over time, training, these factors are synchronized.
- Before jogging, you can warm up, or you can not warm up.
- After a run, especially if it was long, if you decide to stretch, then this must be done quite carefully. Since warmed up muscles often seem malleable and you can overdo it.
- Avoid eating for at least two hours before running.
- From running, not if you do not limit yourself to food. After jogging, you can eat a little protein, a maximum of 200 calories, and this should be done an hour after jogging.
- Running technique is very important as knees can be injured.
Do fewer unnecessary movements, as unnecessary movements are often made while running. It is worth noting that extra steps lead to an overload of the body. But a slight forward tilt of the body shifts the center of gravity, and this in turn helps to avoid unnecessary movements.
The feet should be placed gently, without sharp blows to the heels, as the joints may suffer.
You need to run straight, while not jumping up and down.
Including there should be as little adhesion to the ground. Running is not a walk. Place your foot on the ground and lift it off the ground as soon as possible.
It is necessary to run systematically, otherwise there will be no benefit.
Breathe through your nose while running. In the event that the runner begins to breathe through his mouth, this means that the body is overloaded - there is not enough oxygen.
After the marked route or distance is covered, do not stop. Wait for the pulse to recover.
In order to restore water balance in the body, after jogging, it is recommended to drink a mug, or more, at room temperature.
It may also happen that while jogging, the shin begins to ache. It is worth noting that after a run, especially if it was good, the muscles may start to ache on the second and third day. This happens directly because during running, almost all the muscles of the human body are involved, and this pain speaks of the lack of training of the body. A leg ache, in turn, indicates weakness in the calf muscles. Muscle pain is due to the release of lactic acid. From time to time, all this will pass.
How should you run on a treadmill?
Of course, it also happens that not everyone has the opportunity to jog in the park or at the stadium. The right decision in this case would be to purchase a treadmill, which in turn is a simulator that is directly installed at home and you can run on it without leaving your apartment. There are two types of simulators:
- Electrical. In this case, the treadmill moves by itself, to be more precise, it is driven by an electric motor. With all this, the simulator has many additional functions, for example, changing the angle of inclination, simulating various surfaces, automatically adjusting the speed of movement, counting the number of steps, distance traveled, etc.
- Mechanical. In such a machine, the treadmill is driven by the force of the runner's legs. This, of course, is not the most convenient option, but it is the cheapest.
At the first stage, unusual sensations may appear, directly related to the fact that the legs are in motion, but the situation around does not change, but you quickly get used to it. As a last resort, you can use the safety handles, but do not abuse them, since the body when running in any case must have the correct posture, and all movements must be natural. While running on the treadmill, you should look forward at the same time, do not be distracted, as you can go astray. It is not recommended to run barefoot on the treadmill; shoes, as when running on the street, should be as comfortable as possible.
Do not forget that movement, and actually running, is a natural state for a person. Therefore, running is useful, both for the physical and for psychological health... But it is very important to always observe the measure, and then soon you will begin to feel the benefits. And the benefit, in turn, will be only with constant training, and do not forget that the load should be increased gradually.
