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10 awkward running questions and answers for a beginner
Have you decided to start running, but don't know where to start? All amateur runners and even professionals have faced a similar problem. When you get to know something new, questions are inevitable, and you shouldn't hesitate to ask them. To make it easier for you to get acquainted with running, the Championship has answered the most frequently asked questions of beginners about running.
What is pace?
No, this is not a lock of hair on the temples or a coin in Bombay. Everything is much simpler: pace (from the English pace) is the pace of running, the speed of the runner, measured in the number of minutes for which you run a kilometer. In the Russian-speaking running community, the words pace, pace, speed are used equally often, just be prepared to hear any of the options.
How to measure my running speed?
Speed is not so important in individual non-competitive running , comfort and pleasure of jogging are more important. But if you want to come to a running club or arrange a joint workout with a friend, it's best to know your pace in advance so that you are ready for the load that will be offered to you. To measure pace, most often used running applications installed in the phone, or a sports watch with the function of calculating mileage, time and speed. A novice runner does not need to immediately acquire expensive newfangled gadgets, use your smartphone. All you need is geolocation enabled and one of the running apps that are expanding every day (Strava, Nike + Running club, Runtastic, etc. - choose according to your taste, the options are almost the same).
How much do you need to run in one workout so that you don't feel ashamed ?
This is, of course, more a matter of conscience and your goals. Everyone runs in different ways: some people like to run a kilometer as a warm-up before strength training, for others, 30 km is not enough to recharge and cheer up. Everyone sets the bar for themselves, but, for example, in order to lose weight, coaches and nutritionists advise to run for at least 30 minutes - after this time interval, the processes that promote active fat burning start.
Why is it hard for me to run?
Very few people can immediately achieve results in running, most require years (!) of hard work. Therefore, it's hard - this is normal, be patient and keep working on yourself. If the difficulties with running are due to the fact that your heart hurts / your knee aches / cramping your calves, etc., then try to regulate the intensity of the load, take time to stretch, restore breathing and let your body rest between runs. Over time, the body will get used to the new type of load and it will become easier and more pleasant to run.
How to breathe correctly?
There is no rule, so which is more convenient for you. You can only heed the advice of more experienced runners and try their techniques for yourself. For example, physical education teachers recommend inhaling through the nose, exhaling through the mouth, and breathing smoothly. We eWe advise you to synchronize your breathing with the steps: inhale for 4 steps and exhale for 4 steps too, then breathing will not go astray, regardless of the speed.
How to run correctly: from the heel or from the toe?
Go for a run and try to place your foot in different ways to get a feel for a more comfortable option - most likely, it will be the most right for you. Theoretically, when landing on the heel, you harm the joints that take shock, while running on toes overloads the calf muscles, but this running style is suitable for acceleration, downhill running. The optimal position of the foot on the metatarsus is called the part of the foot between the heel and toes. Landing on the metatarsus, the heel will be pulled to the floor for a fleeting touch and push for a new step - this way is comfortable and easy to run, but not even all professionals adhere to this technique.
What to run in?
We've already told you what to run in in winter and summer, so let's remove the details and repeat only that clothes should be made of sports breathable synthetics, which will wick away moisture and help not to overheat. Shoes should be running: not sandals or sneakers, but running shoes that will avoid injuries to joints, muscles and ligaments.
What if I want to drink while jogging?
Usually thirsty in the heat or during a long run - under these conditions, be sure to take water with you. If you don’t want to endure thirst and it’s very scary to run into it even at a race of a couple of kilometers, run with a bottle of water in your hands or lay out a jogging route in such a way that you can leave your container of water on the bench and drink when entering the next lap. To make it comfortable to run with water, buy a running belt with small containers or a belt bag where you can put a soft bottle.
Will you run in the rain and snow too?
No one will force you, but for those who love running, those who are preparing for the competition, there is no bad weather. The weather is an excuse. You can always choose the right equipment that will protect you from moisture and cold, run not as fast as usual so as not to slip. And in the summer, running in the rain is a pleasure, you just need to pluck up the courage and go for a run to dispel all doubts.
How to overcome laziness and find motivation?
This question is asked not only newbies. Everyone has their own motivation: run the first 10 km, lose 5 kg, increase speed for a minute, etc. You need to sit down and think about what is important to you. If you find a motivating goal, laziness will be much easier to fight. When you have absolutely no desire to go for a run, don't beat yourself up. Even Olympic runner Toshihiko Seko admits that he is in no mood for running almost every day, but he knows how to come to an agreement with himself and go to training. Imagine, you and the Olympian runner have the same feelings when going for a run - we are all human.
If you still have questions, do not hesitate and write them in the comments - the Championship will answer.