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In the spring, the motivation to do sports just swirls in the air. It is not surprising, because everyone remembers the bathing season and dreams of a healthy toned body. What happens next? Next, we turn to Google: How to burn calories quickly? Pages on all sites respond in unison - run. It's easy to say, but it's more difficult to go for a run regularly.
We researched the advice of professional runners on various forums, social networks and YouTube. And we have collected the most popular tips for beginners who are going on their first runs.
So, if you do decide that it's time to try yourself as a runner, this list of tips is just for you:
Clothes matter
The synthetic material from which sports clothes are made is much more suitable for jogging than natural fabrics. Also, seams on clothes should not rub the skin.
As for shoes, just sneakers or any sneakers will not do. It is worth choosing special running shoes to protect your knees.
Consider the weather outside
Another recommendation: dress for a run as if it is now 5-10 degrees warmer outside than it really is. If you dress easily, you risk catching a cold. But if you dress too warmly, you may overheat and not be able to train for a long time.
In spring weather, leggings, shorts, a windbreaker, a long-sleeved T-shirt, a hat and mittens are best.
It will be difficult at first
The first trainings, like strata in everything new, will not be given easily. At this time, pay attention to the running technique, the correct position of the hands, head, and body. This will help you understand how to run with benefit and not exhaust yourself too quickly.
As soon as you see the first results of your efforts, running will become a pleasure.
Run slowly
Another recommendation that will help you achieve results without giving up is to run very slowly. Do not rush, run so that your breath does not go astray and it is enough to maintain a conversation. For the first few months, you should run as slowly as you feel comfortable. Then training will take place without suffering, and you will get results faster.
Watch not for the pace, but for the pulse
If results are not measured by speed, then by what? Monitor the pulse, it should be within 115-135 beats per minute. An ordinary fitness bracelet is suitable for measurement.
Increase your training time
Another indicator that you can use to track your progress is your workout time. If you can run slowly for 90 minutes, then you can gradually increase the pace.
The first runs should start with 20-25 minutes, then run for 40-50 minutes, and gradually increase the time to 90 minutes.
Record your results
Install a mobile running app, such as Nike Run Club. So you can compare your results after 2 weeks, 1 month, 2 months. When you see clear visual progress, it's easier to motivate yourself to keep running.
Do a warm-up and a jam
Before each run, you need to warm up to prepare your body for the loads. Warming up helps you run more and avoid injury, so avoiding it is risky. Resting is necessary in order to avoid muscle pain the next day after training.
Find a source of motivation
After a few runs, you will realize that the results are slow to come and patience starts to wear out. What to do with it, so as not to give up running? We advise you to find a source of motivation.
For example, to have one of your friends run with you, or run separately, but exchange results. Challenge yourself, encourage yourself with new sneakers or brag about your achievements on social media. Do whatever helps you enjoy running more.
About running for weight loss
Yes, running helps burn calories quickly, but like any other sport, it has its limits.
How many calories are burned during exercise? A person weighing 70 kilograms who runs for 90 minutes at a speed of 6 kilometers per hour will burn about 550 calories. The same amount is contained in 100 grams of chips.
No matter how much we would like to, running every day, but not controlling our diet, we will not be able to lose weight. It is worth considering that the body must burn more calories than it receives from food.
A few more tips on running for weight loss:
- Training should last more than an hour. The first 40-50 minutes is a warm-up, and only after that the body begins to actively burn calories.
- Run slowly. So, in order to lose weight, it is not necessary to run fast. It is enough to run for a long time.
- Drink a lot of water, monitor your diet, the amount of proteins, fats and carbohydrates.
- Do not immediately try to exhaust yourself with hour-long training on the first runs, as this may discourage you from continuing to run.
Whatever your motivation, running will help you be healthy, full of energy, and slim. Also, it has been proven that running raises the mood, because endorphins are released during it. So we wish you to run for pleasure and achieve what you want.
