BEGINNERS IN RUN: YOU ASK, WE ANSWER

Each beginner at some instant time sets to itself this points in question. We will help to find on them answers!

With what to me to begin?

Begin with walking within 10-30 minutes. Add 1-2 minutes of run when 30 minutes of walking will be easily given to you. After time add time for run until you cannot run without stops half an hour.

Whether it is normal, what during run there are painful sensations?

The sensation of some discomfort when you accelerate run is quite normal and increase distance. However there should not be a severe pain. In the event that any part of a body so strongly is ill that you hardly manage to run or you replace run with fast walking - something at you not normally. It is possible to walk some minutes, maybe, sensation of discomfort will disappear, or have a rest some days.

It is possible to use tennis shoes for run?

For employment by run it is not necessary to carry out serious expenses, however qualitative krossovok you should have pair by all means. Distinction of tennis slippers and krossovok for run consists that the last are specially provided that stops hit about the earth correctly, reducing in feet sensation of a pain. They should adjoin to a foot densely, instead of to form on stops blisters, dangling and sliding off.

In what difference of employment in the street from run on training apparatus?

When you are engaged on a training apparatus, the earth "floats" under your feet in literal sense, and you do not feel resistance of air. It does run a bit easier. Specially upholstered training apparatus if you are often injured sometimes come across and wish to reduce force of collision, or you have an excess weight, prefer the such. To feign run in the street it is more exact, you can establish at any time an inclination of a training apparatus of 1 %.

Where it is more preferable to run?

In any place which not dangerously also has attracted to you, you can be engaged in run. On good routes for run there is no transport movement, they are well shined and please an eye. Perceive run as a method of studying of unknown district. For distance measurement use hours, and choose a new route for each jog. Learn from other runners about good routes in your district.

During run I constantly choke, something not so with me?

Yes, it is the most probable that you try to run too quickly. Reduce rate, relax. Too fast run - the most serious error of beginners. Breathe deeply a stomach and if it is necessary, drop into a walk.

How to get rid of gripes in a side, arising during run?

Gripes in a side - the frequent phenomenon among beginners, they arise, because the stomach did not adapt for pushes which are caused by run. Many runners say that gripes vanish with increase in loadings. Do not use firm food 1 hour prior to run. Breathe deeply during gripes, try to exhale all air. Then you straighten diaphragm muscles (is under lungs) where frequently there are spasms.

Than to breathe: a nose or a mouth?

Both variants approach. It is natural and normal. A mouth hold slightly slightly opened, tumours the weakened.