Running helps us relieve stress and increase endorphins, forget about problems and look at the world from a different perspective. It offers us a unique experience, teaches us a lot, helping us maintain a healthy body and mind. These tips will help you shift your mind, fall in love with running, and make it a part of life you can be proud of.
Set Smart Goals for Yourself
Any sport doesn't like vague language. It's like Alice in Wonderland, if you don't know exactly where your path is, you don't know how to get there. A running goal should be smart: specific, measurable, realistic, and time-limited.
Be reasonable and make the goal achievable, so it doesn't become a demon that crushes you forever. For example, use the "rule of three": run 30 minutes, three days a week for three months. Or run a marathon in less than three hours. In the race itself, you can choose someone ahead of you and try to catch up with them and keep pace. It's important that the goal serves as a guide and helps you get through moments of emotional decline.
Listen to Your Body and Your Inner Voice
What if your body and mind are both begging you to stay home and lie on the couch playing slots via an account casino or watch your favorite TV series? No, that's not how it works. But if you're more tired than usual (e.g., the baby kept you up all night or the office was too busy and you stayed up late), don't force yourself to work out as hard or take a day off. Just like if you feel inspired one day - take advantage of that mood: run faster and farther.
Start Running in the Cold
Did you know that our body's stamina increases many times over in cold temperatures? Which means you can train even more efficiently. For example, even in the summer, many runners put pieces of ice on their bodies before a long-distance run. The brain starts to believe that your temperature has dropped and starts working harder. The cooler weather allows your body to work longer before it starts to overheat. One theory as to why this works: the cold delays the body's natural response, which is to reduce muscle activity when you overheat.
Don't Start Too Fast
The body needs to get used to the new stress and demands of running. Many beginners start fast and pay for it with frustration, pain and even injury. Do your first runs at a moderate pace, such as one at which you can hold a conversation and maintain it throughout the distance. Only if you give your body time to adjust to the new demands will you have long-lasting results.
Jump to Run Faster
This trick was shared by the legendary Usain Bolt. Professional sprinters know that plyometrics force muscles to work with maximum force in a short period of time. Studies show that if you do 15 sessions of 80 high-intensity jumps per week, it will dramatically increase your running speed.
Recovery Day Is Crucial
For many beginners, a day off from working out means lying in front of the TV or spending it at an Italian restaurant with friends, binge eating for the night. If that's about you, we have bad news. In a study involving skiers who competed and trained regularly, scientists asked one half of the people to spend a couple of days in a comfortable chalet and do nothing. And the other half jogged without much effort or walked a little on the treadmill. The next day, those who exercised a little easily outperformed those who sat doing nothing. Recuperation should be active, not passive. You can just dance to your favorite tracks at home.