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Jogging: basic myths and questions
When the smog has finally cleared up and the heat has subsided, it’s time to think about jogging or, as it is also called, jogging. How to start running, what shoes to wear and what to do so as not to prick your side? WDay.ru comes to the rescue of novice runners by answering nine naive questions.
1. How do I start running?
First, connect your willpower. At the initial stage, it can be very useful to you. No one but you can convince you that jogging is beneficial and should be done regularly. Second, don’t drive horses. You should not burden yourself in the first days, otherwise you will definitely hate this activity. Keep your run busy at first only 10 minutes. And gradually increase its duration – ideally, you need to run for at least half an hour.
2. If I feel pain while running, is this normal?
Some discomfort can appear as you increase the distance, make your workout more intense. But real pain is it is not normal. If while running in any part of the body you feel pain that prevents you from continuing to exercise, or suddenly start to limp – stop immediately and take a few days off. If you are unsure about pain, just move on to a step within a couple of minutes. When the discomfort disappears, continue your run.
In the section “FITNESS” read also:
- Moscow sports grounds. Parks, squares, embankments, boulevards … These “fitness machines” work without holidays and weekends, around the clock and free of charge!
- Tennis: a beginner’s guide. How to choose a racket, sneakers and tennis court, read the review from WDay.ru.
- The best spots for rollerblading. Anyone who at least once enjoyed rollerblading will no longer be able to live without them. WDay.ru helps you with your search and tells you about the most popular roller skating sites in Moscow.
3. Can I run in sneakers?
Jogging is good because it does not require the purchase of any special accessories. However, you must have a good pair of running shoes. Unlike sneakers, sneakers and other pseudo-sports shoes, running shoes help to reduce shock loads, in other words, they cushion, protecting your feet from injury. Running shoes should be comfortable, lightweight and have a well-defined heel. When buying shoes, contact a specialist at a sports store. And also read on how to choose your own sneakers!
4. Training on a treadmill – better or worse?
The treadmill pulls the ground beneath your feet, and the fitness room is free from wind and other natural obstacles. All this, naturally, makes running on the simulator easier than running in the park. However, many exercise machines are equipped with various modes of special loads, designed to quickly say goodbye to excess weight. Before beginning treadmill training, consult with an instructor.
5. Why is there a sharp pain in the side while running?
It is beginners who most often suffer from this type of pain, since the abdominal muscles are not used to stress. The more often you run, the less often this pain will occur. To avoid unpleasant sensations in the early stages, try not to eat hard-to-digest foods an hour before jogging. If the pain in the side begins while running, slow down and breathe as deeply as possible, trying to push all the air out of the lungs: this will help stop the spasm of the diaphragmatic muscle, which is located under the lungs.
6. I always choke when I run. What am I doing wrong?
If your breathing gets out of hand while running, slow down, slow down. Relax – this is not the World Athletics Championships, but just a run! One of the biggest mistakes beginner joggers make is the stubborn desire to run as fast as possible. This is fundamentally wrong. Concentrate on your breathing while running (you can read here how to learn how to breathe correctly). Try to breathe deeply. If it’s hard to run, pause, but don’t stop, keep walking.
7. Where can I run?
Anywhere – all parks, squares, alleys and embankments are at your disposal. The main thing is that it the place was safe (no car traffic, quite crowded) and fresh air. It’s great if there is a park or woodland next to your house. If not, try hanging out with people in your area who are jogging. Explore the forums to see if you missed the stadium where the local joggers gather.
8. How to breathe correctly?
It is completely natural to breathe through your nose and mouth at the same time. While running keep your mouth slightly open relax your jaw muscles. How to properly learn to breathe while playing sports, you can read
9. Warm-up – is it obligatory?
There is no hard and fast rule here, but a warm-up before a run is advisable. It will help warm up your muscles, prepare the body for sports activities. You don’t need to spend a lot of time warming up, only 5-7 minutes. Stretch your leg muscles, do bends, knead your feet. Now go ahead!
In the section “FITNESS” read also:
- Moscow sports grounds. Parks, squares, embankments, boulevards … These “fitness machines” work without holidays and weekends, around the clock and free of charge!
- Tennis: a beginner’s guide. How to choose a racket, sneakers and tennis court, read the review from WDay.ru.
- The best spots for rollerblading. Anyone who at least once enjoyed rollerblading will no longer be able to live without them. WDay.ru helps you with your search and tells you about the most popular roller skating sites in Moscow.