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Kann en Ufänger all Dag lafen: Tipps vun engem Sportler
Let’s figure it out with a specialist.
7. Juni 2020
All of us, of course, were pleased by the news that from June 1 in Moscow they were again allowed to play sports on the street, in particular, to run. After sitting at home for two months in self-isolation, even those who have never thought about it before are probably dreaming about sports. Ready, set, stop! First, we suggest that you learn about the rules of running for beginners from the athlete and the founder of the ILoverunning school of correct running Maxim Zhurilo.
How often can beginners run
It is not recommended for beginners to run every day. Better to do this every other day or 3-4 times a week. This is necessary for a complete recovery. For a day, a tired and unprepared body will not have time to do this.
What should be the duration of the run
It is worth starting from small distances, and it is most competent to measure physical activity not in kilometers, but in minutes. For example, let’s say a run takes you half an hour. Moreover, this time includes not only running, but also walking, which you can switch to if you are tired or feel a deterioration in well-being.
Jogging longer than an hour is not recommended for beginners. It is better to do this little by little and run a total of 1,5 – 2 hours per week than to work out so many once, and then interrupt for a week.
Running intensity
We are talking about quiet running – jogging. Many people do not like running because of the negative childhood experience, when we were all forced to pass the standards for it in physical education lessons.
It’s okay not to like running, I didn’t like it either. But in adulthood, when you don’t have to run fast and show results, it’s easier to fall in love with running.
Contraindications to running
Running has practically no health contraindications, but it is still recommended to consult with a therapist, cardiologist and other doctors before exercising. Checking the body for possible deviations from the norm never hurts.