Summer is coming in leaps and bounds and with it the bikini season. Since it is high time to say goodbye to the winter laziness and finally to become more active, to say the little pockets of fat on the hips, stomach, and butt the fight - for example when training! Note that even if basically (almost) everyone can run, lurking when training a lot of mistakes that can easily spoil the fun of jogging.
1 Too fast running training:
Who has long made little or no sport, tends to overexert himself. Train till you drop seems just right, helps a lot because you know, a lot. But it is precisely this assumption is wrong: The most common mistake when training and remains to run fast! , the pulse races, legs ache, side stitches are added and after a short time you have to stop the run. Better run very slowly, so that you can you still have a good time. If that does not work, my leg a walk break. By the way: Walking is a good introduction to running training.
2 Too much running training:
Especially in the beginning you should not overdo it with the running exercise: Your body needs time to adjust to the new load! These habituation occurs physiologically, especially in the period of rest, ie in the time between two running training. Of course you should not too little exercise, but it is best to plan a day of rest for recovery between two training days. Three running sessions a week are a good size, at the beginning of a period ranging from about 30 minutes per run training completely.
3 Wrong Shoes:
Have to fight after running training regularly with aching feet and knees, blisters, or back pain, the gear is worth the shop: . Often wrong shoes are the culprits There are different types of running shoes, depending on whether you are more on the inner - or outer sides of the feet walk, the way you abrollst and how hard you are. In a good running store can be accurately determined using a video analysis or the trained eye of the professional staff, which model is suitable for you. For a good pair of running shoes you should plan around 100 euros - sometimes there is also a shop in the last year's model much cheaper.
4 Simply start walking course you should also when training just start cheerfully:
We do not want you brake! However, you should go first to warm up and make quiet a few stretching exercises. A cold start does not challenge the joints or the muscles well. , so if you losflitzt when training immediately, you have to Tougher rkerem soreness expect and will also quickly tired and exhausted, as if you have previously made you warm.
5 Only continue, then faster If you want your running training step, the following rule applies:
Run until further be faster. You should therefore only an extra round by the park hang before you give really gas. At all motivation but you should just be Avoid beginning, go to your fatigue limits. The body in this case requires a much longer recovery time and also produces stress hormones, and after all, is not the goal of your running training.
6 Cool Down not forget when training!
Although knows as well as anyone the principle of the final spurt and of course it's fun to go to the limits in training. You should know, however, prefer to do while already running training in short intervals - at the end of training but one is often so tired that the concentration decreases and the risk of injury increases instead. After the run, you should exercise for 15 minutes to allow for stretching - the muscles with more blood and then regenerate better. indeed can run each, when training but you can also make many mistakes. Do not worry, it can easily be avoided - and finally you want so keep jogging on the fun and do not give up exasperated after the first run training!
No comments:
Post a Comment