Officially: Hibernation is declared closed! The time for excuses has passed, and the body itself craves activity. Especially with the arrival of spring, when everything around is awakening: not only nature, but also the body. He just needs a little help – say no to laziness several times, overcome himself a couple of times, free up time for training. And one of the most accessible sports is running.
Pavel Kondrashev
Therefore, we turned for advice to the trainer of the Running community, candidate for master of sports in track and field athletics Pavel Kondrashev. We sincerely believe that you will use them today.
Healthy Food Near Me: Pavel, surely there are secrets or tricks that will help you get out of the house? Especially after a long break, when you don’t want to leave your comfort zone. Or you have a tough choice: watch an exciting popcorn movie or go for a run.
Pavel Kondrashev: There is nothing better than motivation. If a person has it, then it will be easier to go to training. The main thing is to answer the question “Why do I need this?” Set a goal, and believe me, it will be much easier for you. This can be meditation on the run, unloading the head, getting back in shape, preparing for a run, or just for fun. One thing I can say for sure – running will bring dramatic changes to life, which you may not even guess about now, but you will definitely get high! But not without effort, because nothing is given just like that. At the very beginning, you can resort to tricks: take a friend, buy a new uniform that you want to take a walk, listen to your favorite album or a new audiobook, learn the language, negotiate with friends about a run with their dog. These are some additional motivators that will stimulate you to leave the house at the start, until you get used to it and start having fun.
Healthy Food Near Me: Great, they left the house, but what next? Get out and run right away? Just where the eyes are looking? Please advise where it is better to start training.
Pavel Kondrashev: A classic scheme that should not be neglected: warm-up, main work, cool down. Muscles must be prepared and warmed up. It will be enough for 10-15 minutes, and you can run. Give the same amount of time to finish and stretch. Take time to run according to your condition, you can start from 20-30 minutes or more. For beginners, ideally, you need to find a competent trainer who will not only write a training plan, but also, very importantly, deliver a running technique. So, you can always come to us – to the Running Community – to train at Luzhniki. Our team will create a training plan for any level – both beginner and professional. As for the location, it’s as easy as shelling pears: you can run everywhere! In the park near the house, in the woods, at the stadium, along the embankment – it depends on your desire, you decide.
Healthy Food Near Me: The formula that will lead to a healthy tone, as far as we know, is sports, nutrition and recovery. They started to get out of bed – hurray. What about nutrition? What to eat? What to forget about?
Pavel Kondrashev: First of all, it is worth giving up junk food (fast food, soda, sweets, etc.). In general, it is better to strike a balance by sticking to the “little by little” rule. If you really want something forbidden, then let it be no more than 20% of your diet. The priority is proper and balanced nutrition, not just cottage cheese and dry chicken breast. Our body is a complex, but very intelligent system: sometimes it itself can tell you what you are missing. Soon after giving up harmful and heavy food, you suddenly realize that you don’t want it at all.
Healthy Food Near Me: And restoration is a very important point. What does it include?
Pavel Kondrashev: I agree. It is important not only a well-structured training process and proper nutrition, but also recovery after training. Everything is quite simple here – to love yourself, relax and have fun. It can be a high-quality massage, a bath, a self-massage, a hot bath in the end. And be sure to have a healthy sleep.
Healthy Food Near Me: Another important point is comfort. There should be comfortable clothes, right? What to wear when leaving home for a run?
Pavel Kondrashev: It all depends on the time of year and the weather outside. In the summer – a T-shirt made of special synthetic fabric (not cotton!), Which will absorb sweat, shorts and, of course, a headdress. In spring and autumn – T-shirt, long sleeve, sweatpants, thin hat, gloves (depending on the weather). You can also wear a light rain jacket. In winter, the main thing is to observe the principle of layering: the same T-shirt, long sleeve, sweatshirt, windbreaker, tights / leggings and sweatpants below.
Running for the soul or on a serious level – the choice is yours. The season has begun, and you can pick up any of the nearest starts right now – for example, register for the April 5 km race, which will take place on April 5 in Luzhniki.
And we sincerely believe that our advice will cheer you up, and the number of runners on the streets will increase from tomorrow. Take a smile with you, wish good morning to the one running towards you, look around and enjoy the spring. Enjoy your runs!