10 tips on how to start running

The majority of beginners starts to run without thinking about some sort of there subtleties. Unfortunately, many of them after a short time are faced with injury or loss of motivation, which leads to the gradual abandonment of training in favor of time in front of the TV or computer. If you only plan to start or have recently started running, these ten simple tips will definitely help you.

1. Select the correct sneakers
Before buying sneakers which are planning to run, try to consult with someone who knows the Jogging shoes and be able to recommend what is right for you. It is not necessary to bother about the appearance of shoes, you will not care about how your shoes look when you cross the finish line.

2. Decide on first start
The choice of race will help determine target distance and to choose a training plan, but the main feature is that you have a deadline, and it usually has a positive effect on motivation.

3. Choose the right training plan
Start with the basics, you need a training plan that would fit your level of training. In any case, do not overestimate your strength, you've got to be realistic.

The selected plan must meet three criteria:
The target distance is the same as the one you want to run during start of paragraph 2.
The duration of the training corresponds to the time before the start. Plan suits your present level of training.

4. Take your time
Run slowly and even go on a step at first. In the first three months you lay the base and while Jogging should be easy to communicate with someone. If you feel that straying breath, then run too fast — skip a step. The focus should be on gradually increasing time and distance Jogging, do not think about pace.

5. Find friends on the run
New friends will always support you in cross-country endeavor and will motivate during workouts. In addition, the company is always more fun and safer.

6. Run at least three days a week
Training plans to three or four workouts per week, with one hand, leaving time to recover, and with another — are sufficient to improve your health and shape. Don't miss a workout, try to follow the plan, and if for some reason you missed it-don't try to catch up, just continue with the next. Rest is as important as training, it is during periods of recovery, we become stronger, faster and fitter. At least one day a week to be output from the sport.

7. Cross-training
Improve your running form, you need to allocate at least two days a week to strengthen muscles and ligaments. Do strength exercises, go to yoga, do not forget about the core.

8. Eat right

Bring your diet in line with your new healthy lifestyle. Proper nutrition will give you energy while Jogging, promote recovery, improve outcomes, and indeed you will feel much better.





9. Drink more
Increase the amount of water consumed. Drink more every day, regardless of whether you want to drink or not.



10. Typically 10%

The increase in traversed distance and time should be gradual. Do not just run fast, long and far, even if you feel strong enough for this. Increase training volume no more than 10% each week. This will help to avoid injuries.

Source: brainswork.ru