Лето — самое лучшее время года для занятия спортом, особенно для бега. Бег — это одновременно простой и сложный вид спорта. Для занятия им нужны лишь кроссовки, удобная одежда и Ваше желание. Эта инструкция для всех, кто хочет заняться бегом впервые и не бросить спустя неделю.
1.Постановка цели и анализ своей физической подготовки
Зачем Вы хотите начать бегать? Важно понять, какова цель и к какому результату Вы хотите прийти. Это поможет определить план тренировок на определенный срок. Вот несколько причин, почему стоит начать заниматься бегом:
- улучшение физической формы
- избавление от лишнего веса
- участие в марафоне
- преодоление определенной дистанции
- отвлечение от повседневной суеты
2. Базовые вопросы перед началом тренировок
В чем бегать? Это зависит от вашего плана:
- Чем длиннее пробежка, тем теплее следует одеваться.
- Чем интенсивнее пробежка, тем легче одежда.
Простые кеды подойдут? Нет, лучше надевать специальную обувь, но если Вы только начинаете, то пока можно заниматься и в неспециализированных кроссовках, главное, чтобы они были удобные.
Где бегать? Стадион, крытый манеж, открытый грунт — идеальные варианты с мягким и щадящим покрытием. Асфальт — самое распространенное покрытие, жесткое для суставов, но самое доступное. Плитка, бетон — самые опасные покрытия, их лучше избегать.
Пить воду во время тренировки или не пить? Если ваша тренировка длится более часа, на улице жарко или нет доступа к воде после тренировки, то нужно брать с собой жидкость. Воду стоит пить регулярно, небольшими глотками с определенным интервалом времени.
3. Правила хорошей тренировки
- Разминка. Можно выполнить суставную разминку, а можно начать с ходьбы/трусцы 10-15 минут.
- При беге помните, что центр тяжести – в бёдрах, спина должна быть ровная, колени немного согнуты, взгляд – обязательно впёред.
- Не забывайте, что телу нужно адаптироваться для чего-то нового, поэтому начинайте бегать медленно, интервалами и следите за дыханием (обратите внимание, что сильная отдышка — это индикатор большой нагрузки).
- После каждой тренировки выполните заминку для более плавного возвращения организма в привычное состояние. Её можно найти на YouTube.
4. Регулярность тренировок
Самый оптимальный вариант для бегунов это 3-4 раза в неделю, за время перерывов Ваше тело успеет восстановиться. Не забывайте и о нарастающем темпе, если вы начали с 2-ух минут бега и 2-ух минут ходьбы, то на следующей неделе можно прибавить еще одну минуту для бега.
5. Включите свою любимую музыку
Составьте плейлист и занимайтесь с удовольствием! Если же Вас это не устраивает, то можете слушать аудиокниги или подкасты.
6. Техника бега
Нет единой инструкции, но помните пару правил:
- Бег с приземлением на пятку даёт большую ударную нагрузку на колени и позвоночник, но это не всегда приводит к негативным последствиям
- Бег на пятку лучше чередовать с приземлением на носок. Постановка стопы на носок — это естественное продолжение движения, а пятка «тормозит» отталкивание
- Не стоит полностью вытягивать ногу — это травмоопасно
7. Ряд ошибок начинающих бегунов
- слишком много занятий или слишком быстрый темп приводит к перетренированности, травмам и эмоциональному выгоранию
- недостаточное употребление жидкости
- одежда не по погоде – помните, что в начале пробежки должно быть прохладно
- игнорирование боли в организме и продолжение тренировок может привести к серьезной травме; боль — это прямой сигнал, что что-то не так, поэтому стоит снизить нагрузки и дать организму восстановиться
Помните, бег, как и любая деятельность, приносит плоды, если выполняется систематически и регулярно.
Бег — это про то, сможешь ты или нет.
Бег — это маленькая река по сравнению с океаном, куда вытекают миллионы таких же рек.
Бег — это лишь один из способов доказать себе, на что ты способен.
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