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Running rules. How to set your running target for the season?

Ksenia Afanasyeva , External Communications Specialist, Promsvyazbank of the Moscow Marathon, has been fond of running for 10 years: I am convinced that only an experienced amateur runner can set an adequate (this is the key word) running goal on his own. I advise beginners to find a coach and heed his advice.

Running rules. How to set your running target for the season?

Photo: From the personal archive of Ksenia Afanasyeva

First of all, the coach will explain the difference between developmental workouts (regular, feasible and at first short) and jogging, which does not develop anything, but only consume health resources. From these basics, you can move on to goals.

For most beginners, running is the embodiment of willpower, a symbol of personal achievement. Often people are addicted to it not because they like the process, but because they want recognition from friends and acquaintances. That is why medals began to be issued everywhere, even at the finish line of five-kilometer races - the award can be taken with you, photographed and shown to friends. Other accomplishments in life rarely provide a chest strap.

Running rules. How to set your running target for the season?

The most popular running goals for beginners is to lose weight, run a marathon, half (21.1 km) or other significant distance. To become stronger, healthier and more often to be in the fresh air are, in my opinion, declared goals: it is not a shame to voice them, but it is boring to follow them. Such goals are set by mature people who no longer need to prove anything to anyone.

Let's go back to working with a coach. A conscientious specialist will explain that it is better to lose weight on foot, they do not prepare for a half marathon in a few weeks, and a patient will master the road to the marathon. The less running experience, the more patience it will take.

There are people who buy their first running shoes because they decided to make a marathon: that is, they don't run yet, but already see themselves at the finish line. It seems to me that this approach kills the very meaning of running: you could just as well start planning your wedding on your first date. In pursuit of a goal, you can miss precious moments, and after completing it, you can be disappointed.

Running rules. How to set your running target for the season?

Photo: From the personal archive of Ksenia Afanasyeva

IF THE GOAL IS ALREADY SET

There is no optimal amount of workouts for everyone. My friend runs 9-10 times a week, that is, on some days he has two runs - in the morning and in the evening. Our mutual friend goes for a run every Sunday to run 5 km, which is great, because it invigorates and cheers up.

I would probably start from another thesis: how many times a week it is NOT worth go for a run ? If you have recently started to run and have not been involved in sports before, I would not recommend running every day, even if you really want to. Most of the acquaintances who have discovered running cannot stop at first. They start running too often, too fast, too long. Endsit is always the same: fatigue accumulates, pain appears, running is abandoned. At the initial stage, it is important not to burn out physically and emotionally, take care of yourself, rest and recover between runs. It sounds boring, but it works.

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