Jogging could undoubtedly be considered one of the most popular sports. Sports enthusiasts choose it to improve endurance, beautify body lines or just actively spend their free time. As the weather warms up, more and more people can be seen running. However, during the quarantine period, a large number of enthusiasts of this sport prefer to train at home, so the treadmill becomes an integral part of everyday life. What should every novice runner know in order for this physical activity to bring benefits rather than harm?
Assessment of physical fitness and health
Before running or engaging in any other active physical activity, it is worthwhile to carefully assess your health and physical fitness. If you have not exercised much before, it is recommended to start very slowly, i.e. y. choose low-intensity workouts. Strengthening the muscles of the whole body is essential to prevent running from causing injury and reducing the risk of injury. Therefore, it is very useful to supplement your sports routine with functional exercises, i. y. those that are performed using only your body weight. If you get stronger, you can gradually increase the load – so the body does not suffer a big shock, and running does not become a pain.
Regardless, it will be played outdoors or used Jogging trackBefore engaging in such activities, it is important to remember to assess your health. If you do not have cardiovascular problems, do not have chronic diseases, do not complain of joint pain, you may not need to see a doctor. However, if you are unsure, it is worth checking and consulting with professionals for the optimal load.
Warm-up, stretching exercises and cooling
Often a beginner often forgets that it is important to warm up properly before running. This helps prepare for running as well as reduces the chances of injury. 2-5 minutes are enough to warm up and cool down. easy running or even walking. So you can’t worry – it won’t take much time. Stretching exercises should be performed both before and after the run, which should take a total of about 5-10 minutes. A sports mat is very useful for this. It doesn’t take up much space, so it can be stored freely in the same room as the treadmill. It is worth noting that dynamic and static stretching exercises are performed before the training.
Drinking water and proper nutrition
Many will probably agree that sports are often started to beautify body lines. Nutrition is often severely restricted in such cases. However, this is a very ill-considered choice. Running, as well as engaging in other active physical activities, consumes a lot of energy. Therefore, it is recommended to have at least a little snack about an hour before your workout. Otherwise, you may suffer from weakness and fatigue. Of course, this does not mean that you can eat anything – a poor diet with a lot of added sugar does not benefit the body in any case.
Another thing that should not be forgotten by runners is drinking water. Exercising removes a lot of fluids from the body that are necessary for the healthy functioning of the body. When training at home, it is very easy to take care of water supplies – the treadmill usually has a holder for a special drinker, so it is always at hand. If you exercise outdoors, it is enough to take a small bottle with a capacity of about 0.5 l, which does not take up much space and is not heavy.
Heart rate monitoring
While running, it is extremely important to monitor your heart rate and know the limits. This lets you know if you are exercising properly and not harming your health. It is only natural that breathing activates and the heart rate increases. However, if you feel something unpleasant – it has become bad, you start to feel dizzy, touch your eyes or something like that – you should stop exercising. If such situations recur, it is advisable to consult a doctor immediately and find out the reasons.
When exercising at home, a treadmill with a heart rate display, as well as other workout indicators such as calories burned and distance covered, is very useful. This makes it even easier to assess your physical condition.
Can't wait to start running? Make sure that this sport gives you as much benefit as possible and allows you to enjoy a better feeling. All this is easy to do at home – all you need to do is buy the right equipment.