You just need to make one step - to closet where you have sport shoes and clothes. Other step is to go out - on street/part/forest/other. Yes, it was the hardest steps in the begging of running. Next will be much easier.
When you took a step out from you home/flat, the first thing to do is to breath. Take a deep breath of fresh O2. You need to feel this sweet, energizing air. Next you need to make some stretch, to wake up your body and prepare it for further exercises. There are only three steps of running: pre-stetching, running(working), post-stretching. For the beginning you can do some, but so unnecessary exercises: move your around, like to dancing macarena - its for stretching your back; second move on the circle your knees and ankles, every circle count till 6-8 (it like one circle one count, six circles six counts etc.) Some jumps on the spot, plus the thigh and lower leg muscle stretching-all you need for a good start. Usually it takes no more than 2 minutes. The race started with a quick jogging of 500 m (2-3 min.), followed by the slow running. At first run slowly, watching you around, listening to music (or not) for about 10 min (< 1.3 km). The post-run phase-1-2 min. active jogging (300-500 m) and again at the end of the running, but it's more intense. Port-stretching include the same movements as warming up, but make every movement on the number 8-10 and you will get great mood and body full of energy! Fixed it again the day after tomorrow and then 3-4 times a week, increasing the running time up to 25 minutes.
Six important points of running:
1. Warming- up. After you put your clothes on, the most important stage is warming up. Never miss it up, you can reduce its length due to lack of time, but with this you need to always start your running workout. I have already mentioned some very simple movements that will prepare Your body for future assignments.2. Regularity. Healthy for your heart is to make some exercises not less than three times a week. At the beginning the workouts need be 40-60min (including worming up, stretching etc.) Better run less and spend more time stretching, but run! even a little distance ;)
3.Great mood and muscle condition. For the beginning you will have to listen to your body, the better way for you is to run in the morning or in the evening. Of course, if you feel tired better not to run that day, but to make strength training at home, but tomorrow you'll be in full, then you can enjoy the magic of running.
4. Time/speed/pace. After some time you want to see how much time you spend at the beginning (warming up), how much you spend running, walking and stretching and how much as you can afford for whole exercise. Sometimes lack of time make you feel like really no time to run, but knowing your habits, you will definitely find a way out. Follow the distance - because the body very quickly get used to the difficulties; after a few weeks 3 km for will not be a big deal ;) Of course, it would be good that you make a running diary, this will help quickly organize all your workouts and find the answers to the questions, which by the time you emerge.
5. Body talk. How best to put your legs? Where to put hands? How to keep your back/knees? etc. It is individual. You we see yourself when and how you make movements. The only thing you need to remember - it` s that your body must be fully relax, steps are motored (repeated that the clock-so-so) and of course smile, even with eyes.
6. Listen to your heart (HR). Without this, we cannot go so far;) Of course, you're going to start slowly and heart rate for you i snot a prime thing (of course, if you are older than 40 years (a), then HR-watch is required). With increasing distance, time or desire to run, you will think about how healthy is this measure. It seems you will not only be your running diary, but also HR-watch. At this post I do not want describe what and how to do it. Better see it here->
http://www.coolrunning.com/engine/2/2_1/1127.shtml
And never forget about positive thinking and a smile. If you smile, you will also find a smile around you and running time will go faster and more enjoyable:)
