All people want to be healthy and beautiful. A huge number of them understand the importance of physical activity for this. Many are making attempts to take care of themselves. And only a few make sports their permanent habit.
What mistakes can be avoided at the beginning of classes? How to ensure that running brings not only benefits, but also pleasure? How to make the fastest progress? You will learn about this and much more from the interview Kara Goucher (participant of the World championships and Olympiads in long-distance running, marathon) to Runner's World website, in which she gives a lot of useful tips.
I like to run. However, I think that if it wasn't for the efforts of my grandfather first, and then my first coach, running might not have seemed to me such an exciting and interesting activity. When I started, I could not even imagine that I would achieve such success and participate in the World Championships and the Olympics. It cannot be said that this path was smooth: sometimes I had injuries, and my hands dropped from overwork. But despite all the difficulties, running has always been something bright and joyful for me, a means of both physical and psychological cleansing. That's why I want to share this feeling with you and help other people fall in love with running. Whether you're just trying to lose a little weight or win a race, I hope these tips will help you get better, happier and healthier.
Keep the right pace
Novice runners think that it is absolutely not realistic to run and not get out of breath. This is not right. If you can't speak while running, then slow down.
Be proud
Many people think they look ridiculous, or too fat, or sweat too much. It's all nonsense, don't let this nonsense stop you. You're running, which means you're already the best!
Make it a habit
Run two, three or four times a week and don't worry too much at first about running speed and distance. Your goal now is to get used to physical activity several times a week and make it your second nature.
Think about a day of rest
Instead of saying: "I'm going to train for three days this week," say better, "I'm going to give myself at least three days of rest this week." Apply reverse psychology — it works!
Change routes
Changing the places and surfaces on which you run brings variety to the physical load for the body and will not let you get bored.
Be flexible
Many runners are afraid to deviate from their training plans. But I think that getting pleasure from classes is much more important. Never be afraid to run as you like, even if the training plan does not provide for it.
Reward yourself
What can serve you as an incentive and reward — a glass of good wine, the opportunity to lie down on a day off? Do not miss the opportunity to reward yourself at the end of each week if you achieve your goals.
Find a mentor
Many runners absolutely need timely advice, friendly support and even just communication. Find yourself an experienced companion among friends, in a running club or via the Internet.
Three races
Do one short, one long and one speed run every week. This is probably the easiest and at the same time the most effective way to gain and maintain shape for a runner.
Run for a long time
Long runs do wonders for your stamina. They should make up 20 percent of your weekly mileage. So if you're going to run up to 20 miles a week, your long run will be four miles. I usually do one long run a week.
Run up
Uphill climbs give you strength, which will then be very useful to you at the end of the race or at a responsible competition. You can simply run on hilly terrain or use the lifts for interval training, running uphill for a certain distance, and then jogging back down as many times as you want.
About speed
Speed races should not be painful or too difficult. And of course this does not need to be done on the track (the so-called Oval Torture Hall). Rather, it is an easy run, containing five one-minute segments, during which you accelerate from jogging to sprinting pace. It's fun, effective and gives you extra energy.
Choose the hard way
If there are two ways home — one smooth, the other hilly, then make it a rule to always choose the more difficult one.
Use the keyword
An excellent means of mobilizing forces is the use of keywords in difficult moments. Say them to yourself like a mantra. The word I used in the most difficult moments of my sports career was "fighter". This is what resonates in me and helps me gather strength.
Keep training
If the weather is not conducive to running, you want variety or are recovering from an injury, use adjacent workouts. Swimming, running in the water, exercise equipment will help you in this case.
Watch the competition
I guarantee that it can be a great psychological motivating factor for your running classes. The finish line is a great place where you can see genuine pure emotions, suffering and the joy of victory.
... and then participate
Sign up to participate in the next 5 km race. Competitions serve as an excellent motivator, giving a real goal for classes and providing an incomparable sense of belonging during their conduct. Even if you think you're running too slow, believe me, you won't be the last.
Explore the route
Pay attention to the hills, turns, mileage and road surface. Make a plan for the passage, and then visualize it.
Come to terms with anxiety
Feelings of anxiety, anxiety and uncertainty before the race are not very pleasant, but they are completely natural (believe me, I experienced it). It's part of a runner's life.
Focus on yourself
If you think about other runners, then you end up being wary of their capabilities. Direct attention to yourself. Keep up to date with other achievements, but keep yourself in the spotlight.
Be faster every mile
Start as usual and gradually increase your speed with each mile. You will feel great after your fast finish.
Count
When your strength is running out, count your steps to 100, and then start again. This will help your brain to distract from difficulties and pain.
Strong finish
If you are participating in competitions or doing a long run, then put extra effort before the finish. Sometimes it is extremely difficult to do this, but this habit will give you confidence in sports ... and in life!
