How to cope with stress and find the strength to move on? The answer is simple — just move. Literally. For example, dance, go for a walk, and it is better to go in for sports. We tell you how to start training correctly and safely for the body, as well as why it really works.
Faced with stress, it is important to understand that you should not deny and ignore your emotions, you need to live them. “The fastest way is to let the body physically live through movement what it is preparing for. In principle, any movement is better than none. But the most effective is the one for which the body is preparing, —explains psychologist Alexander Volynsky.
Our body has three natural reactions to stress — hit, run, freeze. In essence, when we experience anxiety, the brain prepares the body to fight or flee. However, the main difficulty is that situations that give rise to anxiety in us cannot be solved in one way or another.
start moving
In such situations, exercise comes to the rescue. They activate areas of the brain responsible for executive function. This helps him identify real and imagined threats, process information, and reduce anxiety.
Moreover, sports help to switch attention, and cortisol, the stress hormone, is also absorbed during physical activity. It is replaced by the hormones of happiness endorphins, which help the body fight negative emotions.
An excellent solution in this situation is jogging. This is one of the easiest and most affordable types of physical activity.
It does not require expensive equipment, equipment and a subscription to the gym. It is enough to buy comfortable sneakers, put on a uniform and go outside.
Secondly, running has a positive effect on the state of the body as a whole: it improves blood circulation, strengthens the joints and the respiratory system, tightens all the muscles and helps to “dry out”. And in stressful situations, good physical health will be an excellent tool for psychological stability.
Motivate yourself
If you are determined to deal with stress through running, but don’t know how to start and always find excuses, Pavel Kondrashev, trainer of the Running Community, recommends starting with choosing a beautiful form. Yes, it sounds strange, but what we wear affects our sense of self and mood. Therefore, a beautiful and comfortable shape will be an excellent motivation to quickly go to training.
Second, don’t set too ambitious goals. Always remember: in order for the result to be visible, you need to prepare the body for stress. So start small and don’t get hung up on the result. Believe me, with the right approach, he will not keep you waiting.
So that running does not become a routine, change routes, and also invite friends to run
This will increase motivation and lift your spirits. “Amateur sports are primarily about loving yourself and your body. But sports results are a nice addition. Therefore, the main motivation is ourselves. In order not to lose it, try keeping a sports diary. Write down your achievements, workouts and well-being in it. So you will visually see progress, you will be able to receive additional motivation, ”advises Pavel.
Start right
The first rule is to start slowly. If you haven’t run before, when you go out for your first workout, don’t try to run a long distance right away. Alternate between running and brisk walking to begin with, and with each new workout, gradually increase the running time. Remember to warm up — it will warm up the muscles before a run and help you tune in the right way.
Do not forget to complete a check-up and visit a doctor before starting training. This will help avoid injury and health problems.
Also, if possible, train under the supervision of a professional. The trainer will help to join the rhythm of classes smoothly and without consequences, and training will become more effective.
In addition, stability and consistency are important. If you are tempted to skip a workout, resist and remind yourself more often of why you decided to start running. And most importantly — have fun.
Dress right
The beginning of April is a very treacherous time, it seems that it is warm enough outside that you can wear a T-shirt and shorts. You shouldn’t be deceived. Choose clothes according to the weather, as well as taking into account the pace of your run.
“In the spring, it is advisable to go for a run during the day, when the air is warmest. Dress like it’s 10°C warmer outside,” the coach recommends.
At temperatures from +10 to +15 °C, a T-shirt or longsleeve, tights and a cap are suitable for training, but if it is a little colder outside, from +5 to +10 °C, the equipment should be supplemented with light sweatpants, a windbreaker and gloves.
The main thing — do not forget about the right running shoes. It is better to pay special attention to them. They should be comfortable and comfortable, as well as with good cushioning to avoid injuries and provide protection, fix the foot, smooth out shock loads. It is better to choose sneakers in a specialized store, taking into account the characteristics of your foot.
Don’t forget about health
Like any sport, running has its limitations. Before starting training, be sure to undergo a complete examination and consult with a specialist. Running training is not recommended in the presence of diseases of the cardiovascular system, for example, heart rhythm disturbances or a recent heart attack, with chronic pain in the joints, diseases of the respiratory system, central nervous system, liver diseases.
The most correct decision would be to first make sure that you have no contraindications, and then start training.
Do not forget to rest and recover, spend time with family and friends, eat tasty and balanced meals. Indeed, in a period when stress has become almost synonymous with our daily lives, it is very important to take care of yourself and listen to your body.