Spring is the perfect time to start running. We’ll tell you how to incorporate jogging into your work schedule and not give up training after a month of intense running, how not to injure yourself with fatigue or serious body problems.

Create a workout plan and a new daily routine

A runner needs to understand what they expect from training and how to achieve their goals. Beginners like to get out and run when they feel like it, but experience shows that results are visible once a system is developed. The program – the number and intensity of training sessions per week – can be compiled by a professional trainer, but a beginner can figure it out on his own. During the race you are always alone with your body and it is better if you learn to understand it right away. A trainer may be required when a beginner selects and actively prepares for competitions. I don’t recommend a diet for recreational runners: running in an unprepared body is stressful, and added restrictions can often discourage the urge to train. But an adequate, high-quality diet and at least eight hours of sleep at least three days a week are necessary.

Running is not easy to fit into your life. His wish may not even be supported by those closest to him as riders spend their weekends training when they could have been with their families. It is important for a beginner runner to understand that if he actively participates in running, the family will not collapse. It is necessary to think about how to harmoniously fit training into an ordinary day.

Track your running pace and heart rate

The more the runner follows the rhythm, the more successful the race. If you start too fast, no matter the distance, after the first two kilometers lactic acid builds up in the muscles and it becomes difficult to continue. The ability to maintain a steady pace develops with training. Many people walk around with their phones and check their performance in apps, but sometimes apps lie. Training quality definitely improves on a good sports watch with heart rate sensor and GPS.

Every morning you should check your resting heart rate (it’s about 50-51 beats per minute for the average runner). If you haven’t recovered, your heart rate can reach 63 beats per minute, so you either need to do a very short workout that day or skip it altogether. Guys who have progressed, as a rule, are afraid to rest, but you can’t do every workout with a high heart rate, you can plant your heart well.

Don’t forget to recover even if you don’t feel tired

For beginners, the risk of injury is very high. The first injury is the loss of stimulation. This often happens when people want to challenge themselves and make the decision to run or prepare for competitions based on emotions, inspired by the fact that everyone runs. Beginners forget that their body has never experienced such loads, and after two months they can acquire serious overtraining, which is not always accompanied by muscle or ligament pain.

Pay attention to the weather

During heavy rain, hurricanes, or hail, it would be a good idea for beginners to always have a backup option – a gym – and run on the track so as not to disrupt their exercise regimen. I don’t really like the treadmill, but in some cases it makes sense to use it. Running in bad weather is mentally more difficult for a runner and uses more energy. In addition, you can twist your leg on a slippery and muddy road. Of course, runners preparing for competitions have to be prepared for the fact that it can rain at the start, strong winds blow and they have to run in unusual and difficult conditions. But managing weather conditions should not be the immediate focus of training.