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How to run your top ten and have fun?
The first official distance is a vivid memory in the life of every athlete, which leaves a significant mark in the running history of both an amateur and a professional. It doesn't matter how many kilometers you choose, 5 or 10, you need to prepare in any case, following general recommendations. We talked to experts and found out what to look for in training. And experienced runners, who once went to the start of their first 10 kilometers, shared interesting memories. These tips will be especially helpful ahead of the Moscow Marathon on September 20, 2020. This is where you can try to overcome the top ten.
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Start preparing early
Trainer Vera Sosnova running community: First, choose a suitable race, which will take place not in a week or a month. If you are a complete beginner, the more time you take to prepare, the more comfortable you will be in the competition. Then find yourself a coach, assistant or partner - someone who already has experience and qualifications in this area. Of course, this is ideal.
Photo: Running Community
You can start training alone, with short runs of 15-20 minutes, alternating with steps, gradually and smoothly increasing the load. When doing this, be sure to take into account the characteristics of the body.
Check your running equipment during training
Choosing running equipment is also important: you need to be comfortable. To do this, test your starting clothes and shoes in training. It is important to understand that your preparation, like the start, should be enjoyable, without harm to health.
Photo: vk.com / runcomrun
It is best to train and run competitions with a gadget that will help you monitor your pace, distance and, most importantly, your heart rate. Thanks to this, you can start the race by planning in advance those heart rate indicators at which your strength will not leave you in the first couple of kilometers, and complete the race with pleasure and benefit.
Get a medical examination
Sports doctor Alexander Kolesov: The first thing I recommend is to do a small examination of the body before starting to run. At the very least, you need to pass a general blood test, urine test, an ECG and an X-ray of the lungs. Show the results to a sports doctor who specializes in running. He will make individual recommendations for the training process.
It is better to prepare for 10 kilometers for at least three months, and preferably all six. Unless, of course, there is no sporting past behind your back.
Practicerunning technique and foot placement
A runner is considered a beginner in the first three years. At this time, work on the technique and setting of the foot, prepare the musculoskeletal system for running volumes, develop the body gradually. The best way is to create a training plan. But in general, you can start running yourself: for example, three times a week for 5-10 kilometers. The total volume will be about 20-30 kilometers per week. Choose your pace according to your pulse. Remember to run in the aerobic zone (without shortness of breath).
Sometimes workouts should be diluted with special running exercises (10-15 minutes), 1-2 times a week to do myofascial release (exercises aimed at releasing connective tissue covering muscles, tendons and organs - Approx. Championship) , visit a masseur at least once a month. The sauna and pool will help you relax and prepare your muscles. You can also do kinesio taping for therapeutic or prophylactic purposes.
Eat carbohydrates before the start and do not forget about the hitch
A few hours before the start, eat a carbohydrate meal (for example pasta), 20-30 minutes - an energy bar, and just before starting drink about 500 ml of water. Properly distribute forces along the distance in advance: a sharp start should be avoided, it is better to add speed in the last kilometers.
Photo: vk.com/ runcomrun
After the finish, cool down for a kilometer by jogging or walking, go to the bathhouse or swimming pool.
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Memories and advice from experienced runners
Alexandra Bulavintseva: The most important advice for those who run 10 kilometers for the first time is not to start too abruptly. Better to smoothly distribute forces along the distance. The first start is always exciting, and a runner can overestimate his capabilities in a crowd of like-minded people. I was in incredible euphoria from the atmosphere of the holiday and the fans in my top ten, and already 10 minutes after the start I felt tired in my legs, and my pulse suddenly became high.
Photo: Running community
Marina Vaschilo: As I remember now! It was a winter forest ten in Lithuania in February 2019. I was running and every 50 meters I thought: I've had enough, I will quit running and will never appear at the start again! I was knee-deep in snow in summer sneakers, despite the fact that the trail had already been trodden after the first start. And at the finish line - puddles, ice and splashes! But you only knew how proud I was of myself afterwards. Dozens of new races awaited ahead, and in 2020 - my first triathlon.
Ilya Ushakov: I ran the first ten after 9 monthseggs of inconsistent running, because it cannot be called preparation. He started running with a friend in order to gain a sports figure, and then he got involved and already enjoyed it, but he did it occasionally. Of course, I didn’t know then that I could and should somehow prepare for the top ten, but I really wanted to take part in a massive long run. I stopped at the start of 2015 from the Korablik charity foundation, which took place in mid-December 2015 in Gorky Park. I was very cold and took 4th place from the end, beating three girls and finishing the distance in 1: 07.13.
Photo: Begovoe community
Maria Reshetnikova: For my first start, I especially recommend taking a support group with you - friends, mom, dad or girlfriends with posters. Perhaps they will not affect your result, but they will definitely share emotions with you, which will overwhelm after the finish.
Elvira Ententeeva: I ran my top ten two years ago at the Moscow Marathon ... This is my particular reference point by which I measure my running success. I remember how I was afraid to run my first 10 kilometers in my life. I didn't even think I was capable of this. And, of course, I made the main mistake of a beginner - I started very quickly, and the first 2 kilometers of legs and arms were as if shackled. Therefore, one of the important points is to start very smoothly. Imagine that you are driving and gradually accelerate, switching gears in sequence.
Photo: Running community
If you, like me, are afraid that the distance is long for you, the countdown will help you. Did you see a 2-kilometer flag in front of you? Great, already 1/5 of the distance is behind! A flag with the number 5 appeared on the horizon? Super, half the distance left! Try it, it really works.
No matter how hard it is at the end, be sure to try to speed up at the finish. At least 100-200 meters before the coveted line. This will save you 10-15 seconds, which may help you to see an even beautiful result. And most importantly - do not be afraid of anything, you are stronger and more resilient than you think!
Photo: Running community
Ksyusha Kutuzova: My top ten - Running hearts in May, four years ago. It was very cold to wait for the start. I dressed like a cabbage, thought to take off some of my things, but I got very cold and ran in everything I was wearing. And these are tights, on top of warm fleece pants, top, T-shirt and long sleeve top. The sun came out during the start, and it was a failure! I felt how things are getting heavy from the moisture that they absorb, and how the pulse grows from the heat. Since then, I have been using a life hack when it's cold: either a raincoat or a thermal blanket in the starting corridor. But who knew about it then. Everything is learned from personal experience.
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Experts repeatedly warn, but runners forget. Excitement and anticipation of the start? Or from improper preparation? In any case, take care of yourself, correctly build the training process and have fun! And the results will come with experience and time.