How to prepare your body for running

Jogging is one of the easiest and most effective ways to maintain your physical health and fitness. However, if you are a beginner, then just getting out and running can be harmful to your body. The main thing to do is to physically prepare your body for running. In this article we will look at how to prepare your body for running so that you can start running without injury or discomfort.

Before you start running

Before you start running, you need to prepare your body. You can’t just take it and start running without a system and preparation. First of all, pay attention to your posture and posture, especially if you spend a lot of time working at a desk. A hunched back, low head, and crossed legs are all bad for your posture and can lead to running injuries. Therefore, in order to avoid problems with posture and injuries, you must first pay attention to exercises to correct posture and prepare joints.

Start with basic exercises such as squats, push-ups, pull-ups and planks. If you get out of breath quickly, start with walking with poles and gradually increase the load. Don't forget about the correct running technique. It is important to raise and lower your legs correctly, bend your knees and keep your back straight to avoid injury. Roll from heel to toe to place less stress on your calf muscles and knees. Remember that all this needs to be developed gradually.

While running

When you start running, it is important to monitor your parameters. It is necessary to determine your heart rate zone so as not to overload your body and burn carbohydrates instead of fats. To do this, you can use a heart rate monitor or focus on sensations and breathing. In the first pulse zone, running is easy and you can talk without difficulty, in the second zone it is more difficult, and in the third zone you need to constantly interrupt your speech to even out your breathing.

Before your race, be sure to do some stretching to warm up your muscles. Stretching should be dynamic so that the muscles are in motion. After your run, bring your heart rate back to normal by stretching statically. Don't forget to drink water to replenish your body's fluids.

After running

To get the most out of running, you need to eat right. Eating five meals a day during regular running is necessary to provide the body with energy and nutrients. It is important to eat foods rich in proteins, carbohydrates and fats, such as meat, fish, eggs, vegetables, fruits, nuts and seeds. It is also important to drink enough water to prevent dehydration.

After running, remember to relax your muscles to avoid muscle pain and injury. You can use massage, stretching, a sea salt bath, or a warm shower. This will help speed up the body's recovery and reduce the risk of injury.

In conclusion, to prepare your body for running, you need to follow the system and gradually increase the load. It is important to properly warm up your muscles before running, monitor your parameters while running and eat right after training. Follow these guidelines and you can enjoy running and maintain your physical health.