Running for beginners: the rules for effective and safe training

Many sooner or later come to the decision to start running. Someone wants to lose weight, someone to get rid of shortness of breath. And someone just wants to keep themselves in good shape. Running for beginners is a science. You can't just run here.

Any business, even seemingly so simple, must be approached wisely. So where to start? Let's study the process in order.

Running for beginners: the rules for effective and safe training

Training clothes and shoes

Before you start running, you need to decide what to do running training. It's time to buy sports equipment.


In the warmer months, you need sneakers with a midsole.

Such a sole is needed so that you can run both on asphalt and along forest paths.

It is known that a hard surface and the absence of depreciation have a bad effect on the knee joints, ankles. Therefore, you need to solve this problem with the sole. Too soft springy soles in our case will not work, as they will quickly wear out when running along the street. Sneakers should not be slippery.

The main tasks of shoes: shock absorption of feet on the road and good grip.

Sneakers for running will not fit unambiguously, since their sole is too thin. On the asphalt you can beat off the feet.

If there are laces on the shoes, pay attention to what they are. We will only be interested in flat shoelaces.

In no case are round - they are quickly untied, every 500 meters you will have to stop to lace up.

In winter, sneakers should be insulated. In the assortment of many sports brands there are such models. You should pay attention to the convenience of shoes, so that nothing rubbing you anywhere.

To start running without the right shoes, in "what is" is an illiterate approach that will quickly discourage you from training.

Tracksuit and jacket

While running, no matter what goal you pursue, you will sweat. Accordingly, clothing is needed that can well remove moisture from the body. The greenhouse effect created in low-quality costumes is undesirable, as the body will overheat, and you will have to forget about comfort.

You can take separately sweatpants and a sweater, if necessary a jacket. A comfortable T-shirt should be worn under them.

Clothing should not constrain movements.

The jacket should be light so that you are not hot. It is desirable that the collar covers the throat. With a low temperature outside, this will save you from sore throats and colds.

In hot weather, you can wear shorts and a T-shirt for a run.

Today, sports stores are full of clothes for active pastime, so buying clothes for running is not a problem.


In winter and in the cold off-season, there should be a hat on the head. The fabric of the cap needs a light, moisture-removing. Running in winter without a hat is a thankless task, as you can easily catch a cold and get more harm than good from training.

Special hats for skiing and running can be found in sports stores.

In winter, gloves will also be needed, they must meet the same criteria as the hat.

You can talk a lot about running for beginners. Now we will give some tips on where to run, when, how to breathe while running, and how, in general, to run in different situations.

A place for jogging

It is better to start running training at a sports stadium, where special circular tracks are allocated for this.

It’s very convenient to run there, counting the circles you have completed.

You can first not focus on time, but simply analyze your results by the number of laps completed. If you want to vary the distance, then note that the inner circle is smaller than the outer. If the stadium is not enough for you, run around the outer circle.

You can set a goal for yourself, for example, run 10 laps for a workout. And you can start with 1-2 laps at an average pace.

Running program for beginners at the stadium should take into account the time of year, the characteristics of the body and the climatic conditions of the region.

Jogging can be practiced in forests, park areas, quiet and peaceful places. If you are going to run around your area, this is acceptable, but in the morning, while there are not a lot of cars on the roads. The air in the morning is not as dirty as day or evening.

In some countries, special places are provided for runners.

Comfortable non-slip tracks run through green forests. There is fresh air and the sound of birds. All this is very impressive.

When to run and how many times a week

The most important thing in running is to listen to your body. Try running in the morning, afternoon, evening.

Decide when you are more comfortable. Naturally, the experiment should be accompanied by a serious desire to start running in principle. Through force, things will not work.

The statement that it is necessary to run in the mornings can be considered an obsolete stereotype. Time is not critical.

Remember that immediately after sleep, running is not recommended. It must take at least 20 minutes for the body to tune in to action.

It is clear that running in the morning helps to wake up and energizes for the whole day. And in the evenings, oddly enough, on the contrary, it helps to fall asleep.

When you choose the time for running, follow these tips:

  • You can’t run completely hungry and too full, that is, on an absolutely empty and full stomach.

  • You should not drink plenty of water before jogging. It is better to either take small sips as necessary during the training or drink after, but not in one gulp.
  • Try not to run in the rain or in icy conditions.
  • Running in severe frost is also undesirable. But if this is typical weather for your region, there is no choice - you have to run.

    Or you should prefer treadmill exercises in the gym.

  • Postpone your workout if you are ill. Colds, malaise, fever. Any condition other than normal is a contraindication.
  • If you are hypertensive, measure the pressure before jogging.

    Do this after a workout. Then compare the results. So you can determine for yourself the optimal intensity of the run. Large pressure surges cannot be allowed.

You can run 3-6 times a week.

Morning runs lasting 15-20 minutes can be done 6 times a week. If you exercise 3 times a week, extend your run to 30-40 minutes. Focus on these numbers if you want to run 4 or 5 times a week.

Five rules of running

For beginners, it is important to do everything right, then jogging will become not only a useful type of activity for you, but also a pleasure.

Proper running is systematic and dosed.

You can’t run a sprint or marathon for the first time. It is necessary to approach everything gradually, thoughtfully. Next, we give the basic rules on the basis of which you can create a competent running program for beginners.

Rule 1: The first workout is the shortest

When you first went out to run, limit yourself to 10 minutes of jogging. First go for a quick step of 3-5 minutes, then go to run.

Your heart rate will accelerate significantly, and your breathing will increase. Maybe shortness of breath will appear - gradually you will get rid of it.

If it’s hard for you to run, reduce the speed to a minimum, but run. While you feel the strength in yourself - do not switch to walking. Let you run slower than you go - anyway, you need to run.

If you feel that your heart is jumping out and you are suffocating, then it’s time to go one step further. After taking a breath, try running again.

Running lessons for beginners should always be dosed.

After a critical load of “I don’t want to”, your body may fail. And if the muscles will hurt unambiguously, even in the case of the correct approach, then there should be no other unpleasant sensations (pain, temperature, etc.


Running for beginners: the rules for effective and safe training

Rule 2: breathing technique

For beginners, running can seem like a very exhausting process. Most often this is due to improper breathing.

To start running, you need to learn the breathing technique. This will allow you not to choke longer, and will also help you easier to enter the training mode.

In short, you need to inhale and exhale equal in time and distribute them in 3-4 steps, if we are talking about jogging. That is, we stretch the inhale and exhale by an equal number of steps. It's too early for you to know about the sprint - there the breathing technique is a little different.

The main thing is to observe the rhythm. If you are lacking oxygen, take 3-4 deep breaths.

Should help.

Inhale through the nose, and exhale through the mouth - remember this golden rule. If you breathe through your mouth, you will quickly realize that your throat is dry and you are short of air.

Rule 3: if you’re tired, don’t go over the step

If you’re just tired (you feel muscle fatigue, but breathing and heart rate are within the normal range) and go to the step, consider that your results are in this day did not become any better than last time.You will not make progress like that.

You need at least a little, but work through fatigue.

If you decide to go jogging, be prepared to overcome yourself. Especially if your goal is to lose weight. Since this will require long regular runs.

Running lessons for beginners should take place in comfortable conditions.

But already at the first trainings, make yourself sweat for at least 30 seconds, that is, run a certain distance through “I don’t want to”. If it’s about jogging, it won’t hurt you. But, in no case, do not accelerate in the first few runs, if you have not run for a long time.

Running for beginners: the rules for effective and safe training

Rule 4: regularity of training

Fitness and running require stability, it is not recommended to miss classes. If you decide to firmly start training, you need a running plan.

You need to make a training schedule. For example, you will run three times a week, every other day. Sunday will be a weekend. Decide on the duration of the runs, indicate this in the plan. And follow your plan if your health allows.

In case of a cold, stop running until the date of recovery.

The task of running for beginners is to achieve the desired goals. And it doesn’t matter if it’s weight loss, stamina, or something else. But quickly these goals cannot be achieved - it will take time and perseverance. So be patient.

Running is, in essence, the same exercise, only long in execution time. Therefore, to start running without first studying the technique means exposing your body to unjustified risk.

Here is a brief memo:

  1. The step length should be comfortable, huge steps should not be taken. They should be slightly larger than when walking. If you are very tired, you can reduce the stride length to a minimum, barely mince, but make movements similar to running.

  2. Gently place the foot on the heel, transfer the heaviness to the toes and push away from the surface with the toe.
  3. We don’t lift our knees high, we do not overflow our heels.

Rule 5: you don’t have to endure pain

If you have something sick (leg, stomach, heart - it doesn’t matter), the procedure is as follows - go to the step, slow down gradually and stop. If the pain is gone - try to continue training. If not, today you will have to complete the training and deal with the cause of the pain.

Running training should be fun for you. If you experience too much discomfort, look for a way to make it less.

Running for beginners does not require special training. Just start practicing, keep systematic and stable, and you will succeed!



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