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Page dedicated to all those that we need to make something of
sport and we don't see the appropriate moment to begin, or we have stopped to
smoke and we see that our body you begins to expand and be heavy very quicly and we don't know as stopping
it, or we think that we are too bigger to begin to
exercise.
In definitive, it is a page open to everybody that wants
begin on foot in the world of the career
The
most difficult, it is to leave to the street the first day willing to make
sport, but there are forms of mitigating that effort
Practical Council to begin on foot in the world of the
career
At
the first, any person that doesn't suffer
of impediments motors can correr, all time that running will obtain some
benefits that she doesn't give us the sedentary life.
Neither
the age, neither the physical constitution are obstacles insalvables, although
before any doubt and mainly if we suffer some cardiovascular illness we should
consult to a doctor that is the only one qualified to clarify our fears.
Jogging is
part of the daily life of millions of people in the entire world that they have
discovered the physical and psychological advantages that report them, besides
being an appropriate exercise to any age, it can be practiced in solitary or in
group, it doesn't require special learning, neither expensive team, it is not
necessary to register in any gym, it can be practiced at any hour and it is
enough with leaving to the street to begin to run.
The sport shoes
The part but important
of the equipment that we need to run is a good couple of sport shoes.
In the market they
offer a great variety of marks and in any store they will be able to us to
guide on the appropriate slipper for each one of us.
Nevertheless it is
necessary to have in cuenta that we don't need a competition slipper that
although we find but beautiful and slight, they offer less subduing and
protection that others of training.
To begin, we should
choose a slipper that allows us to make a big volume of kilometers without
losing their properties and protect to the same one our time feet.
In general, the external sole,
being of big pegs should if we will train in earth and of small pegs if the
habitual place is the asphalt.
The half sole
should be thick to offer great subduing in the impact against the floor,
existing diverse systems in the market that you/they increase the subduing,
(air, gel ...etc.).
The material should be very
transpirable, should discard those of rigid sky that go us to “to cook”
the feet.
They owe being of high
tip, that which will influence in the duration of the footwear, and to try that
the fluke is padded, what will give us a bigger comfort
And him but important
of everything, they should be very confortable, should not harm neither
to press neither the first day.
Wardrobe of training
Leaving to part the
fashions, the rest of the team will depend on the climatological conditions
with those that we will run.
The T-shirt and short pant, if we
use it, they should be of a high degree of perspiration, comfortable and slight
and that they don't produce us grazes
If the external
conditions demand it, we will use a chándal, impermeable, or another coat
clothes, sweating-cloth, stockings ...etc. that in all the cases we will offer
that they are little heavy, of easy use (to remove and to put) that don't
produce us close contacts neither press us and that they have great
capacity of perspiration.
Nevertheless, and
except for a good initial couple of sport shoes, the rest of the team
doesn't have a decisive meaning truly.
The clothes of a dress
specially designed to run, will it be necessary for a beginner only in the case
of not having swims by hand appropriate, but who doesn't have a propaganda
T-shirt and a sweatsuit?
The most difficult
thing for a person that wants to begin to make sport is the simple one made of
getting up of the sofa to turn off the television and to get dressed with sport
clothes willing to exercise.
A great majority of
people that you/they want to begin to run, doesn't end up getting up of the
sofa fearing seeming stupid, they lack value to put on some slippers and to
begin to run down the street.
Many of us also want to
begin to make sport because we do each other with excess of weight and we don't
know as lowering, the diets don't convince us, we pass hunger..... Because
well, to run us goes to help all, it will provide us a without end of
advantages and we will also have a good time with it.
If we have an excess of
weight it maybe suits us to walk before, beginning with half hour during three
or four days a week. It will also be good to take the step of to leave house
and to explore the city in search of a circuit to begin to run.
The first and main, is
that to run must be amusing
The ideal thing is to
begin in a flat place with earth surface or grass, because the legs won't feel
the effect as much as in the asphalt, but we can begin in an asphalt street
without any problem.
Before
beginning should keep in mind that we won't make the first days a marathon but
rather we will simply begin to run, for what we will begin with an easy level
and we will avoid to make too excessively soon and that the stiffness are a not
well fleeting one.
Once resolved to go out
of house dresses with comfortable clothes and elect the place where we will
begin our adventure, we will begin with something very easy and simple, like it
is to walk to step I live to enter in heat, to stretch muscles and to avoid
lesions.
Past about five minutes
of walk to quick step, let us maybe begin to sweat, sign that the body has
heated and we can intensify the exercise a little without risk to injure
us.
Well, next we will
begin to make a career slowly, simply jogging, and we will try to continue her
until he lacks the breathing a little, then we continue walking until feeling
comfortable, to renew the career again.
We will attempt the
first days to run and to walk approximately during 20 minutes, without worrying
about the rhythm or the traveled distance.
The following day we
rest and to the third day we exercise the of the first day again, resting to
the following one and the day fifth repeats the basic exercise, resting the
days six seven. During this week it is normal that the muscles are aching for
the habit lack and let us have been able to complete with great difficulty the
week, thanks to the enthusiasm and to the firm decision of beginning
The idea is to run
slowly and to walk, to run slowly and to walk, that is to say training and
rest, training and rest (something that we will see continually in these notes)
The second week, we
will make the same exercises that the previous week, although it is something
tedious, but it is a critical week, since probably we don't see big progresses
and let us don't still feel the enthusiasm to run.
For sure it has been
something hard, but if we have arrived at the end of the second week, it is
already moment of beginning to improve.
Starting from now we
will try gradually to increase the continuous tracts of career until being able
to run during 20 minutes without stopping, and still without worrying about the
speed.
Starting from here we
can already trace a program of training that we don't have to continue
rigorously, but rather it is to orientating to maintain the gotten achievements.
Arrived to this point,
it is of vital importance the continuity in the training. To lack a day of
training supposes a bigger effort when training again. For that reason,
although it costs us some days that we are tired to come out or we don't simply
feel like it, let us make the effort of leaving to run alone 10 or 15 minutes,
this way, we won't have broken the continuity in the exercise and it will be we
but easy to return to him.
|
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
|
20 minutes |
rest |
20 minutes |
rest |
20 minutes |
rest |
30 minutes |
This program, it can be
continued at least during one month, or until we are under conditions of making
it continually, before passing to increase the intensity of the training.
Next some charts are exposed that can serve of reference to increase the
training progressively and that we can use once we have consolidated the
previous program.
|
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
|
rest |
30 minutes |
rest |
30 minutes |
20 minutes |
rest |
45 minutes |
It
suits to make during at least two weeks before passing to the following program
.
|
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
|
30 minutes |
30 minutes |
30 minutes |
30 minutes |
45 minutes |
rest |
60 minutes |
If we are able to carry
out this last program, during at least one MONTH, we will have an acceptable
level and we will be under conditions of beginning to play with the speed.
From this point, we can
point to goals but high, but if we have begun of zero and we have arrived until
aquí, we are already something but that beginners and we can say that we
have an acceptable physical condition. In little time and without realizing, we
have become corridors and we have a new liking
|
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
|
45
minutes |
30
minutes |
45
minutes |
30
minutes |
45
minutes |
rest |
60
minutes |
|
Soft rhythm |
Incorporating
20 min. rapids |
Soft rhythm |
Incorporating 20 min. rapids |
Soft rhythm |
Incorporating 20 min. rapids |
Soft rhythm |
|
LUN |
MAR |
MIE |
JUE |
VIE |
SAB |
DOM |
|
6 Km. |
10 Km. |
6 Km. |
10 Km. |
6 Km. |
descanso |
15 km. |
|
Quick rhythm |
Soft rhythm |
Quick rhythm |
Soft rhythm |
Quick rhythm |
|
Soft rhythm |
I insist in that the previous
programs are simply orientativos, and each one can modify them to their
approach, keeping in mind that it suits to alternate resistance trainings with
trainings of speed or rhythm bigger than the accustomed one.
VARIETIES OF TRAINING OF THE SPEED
Once arrived at a certain level, it is interesting to know like it can improve
the speed by means of trainings específicos, and of those that should not
be abused, being advisable to only carry out approximately a session every two
weeks.
Nevertheless like I indicate but below, to make 5 or 6 accelerations from time
to time after finishing the habitual training, he/she can help us to
desentumecer muscles that we don't use in the slow career.
Intervals
It consists on carrying
out different tracts to a rhythm of superior career to the normal one, with a brief
period of recovery among each tract to comfortable rhythm or of trot, repeating
the quick tract before having recovered us of the previous effort.
The key of the exercise
consists on not allowing to lower too much the heart rhythm, accelerating the
career rhythm again when this begins to happen.
The training of
intervals for a beginner can consist of of 8 or 10 tracts de 400 meters,
with recoveries of 200 meters, but it can vary in function of the necessities
of each corridor, varying from a minimum of 400 for 200 of recovery up to 1500
or 3000 for 400 of recovery.
The training to
intervals demands bigger effort that any other form of working the speed since
doesn't allow to relax completely
Repetitions
A repetition exercise consists on
running very quick along a short distance, including a time to recover, before
repeating the same distance.
Contrary to the intervals, here we recover almost completely before repeating
the exercise.
Accelerations
In the acceleration, it
is to get the biggest possible speed in a very short distance.
One generally runs on distances
of 50 or 100 meters like maximum, and the purpose is to develop style and
speed. It is also once a good desentumecer form the muscles carried out the
habitual training
Attacks
They are accelerations that
are inserted amid a training or resistance career, supposing an abrupt rhythm
change.
The attacks can be made
along any distance, and they are sometimes good to leave a “bassoon” during the
career. To attack lightly to a rhythm but express can be good to recover same
de it forms that if we ran but slowly.
Fartlek
“Fartlek” it is a
Swedish word that he/she comes to mean it played the speed.
The fartlek is
una continuous career of rhythms, and it is mixture of all the previous
exercises where one runs slowly, he/she accelerates, he/she accelerates slowly,
with rhythm changes to will and without following some preset norms.
It is usually practiced
in paths, and some small ascent is usually included.
ADW: A good database to
write down the daily progresses.
.
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