Biegaj na wiosnę

run7Pogoda za oknem powoli się zaczyna poprawiać, choć do końca zimy musimy jeszcze trochę poczekać to jeśli miałyście w noworocznych postanowieniach zacząć w końcu w tym roku zacząć biegać to najlepiej zabrać się do tego im szybciej tym lepiej, bieganie może poprawić Twoje samopoczucie, zarówno fizycznie jak i psychicznie. Ważne żeby na początku się nie przetrenować, pamiętajmy że bieganie powinno sprawiać nam przyjemność. Z naszymi poradami powinno się Wam to udać.

1. Po pierwsze jeśli wiemy że nasza kondycja została mocno zaniedbana na początku nie biegajmy, zacznijmy od spaceru i stopniowo zwiększajmy ten delikatny spacer do 30 minut. Można tego dokonać np. co drugi dzień.

2. Następnie złóżmy swoje, nazwijmy to segmenty biegowe na 5-10 sekund biegu, co 1-2 minuty, co drugi dzień. Jeśli chcesz wykonywać je codziennie, chodź tylko w dniu pomiędzy biego-spacerami. Jeśli wszystko robisz sumiennie, po trzech lub czterech sesjach możesz zwiększyć segmenty uruchomione przez pięć dodatkowych sekund każdego tygodnia. Gdy jesteś w stanie komfortowo biec przez 30 sekund i maszerować przez 60 sekund, stopniowo zmniejsz ilość chodzenia przez pięć sekund w każdym tygodniu.

run53. Ważne jest, aby regularne trenować co drugi dzień.

4. W przypadku wystąpienia bólu, stanu zapalnego lub utratę funkcji w stopy lub nogi, natychmiast zatrzymaj bieg.

5. Aby przygotować się do biegu na 5 km, zwiększ odległość jednego biego-spaceru w każdym tygodniu przez 5-10 minut tygodniowo. Zachowuj stosunek biegu do chodzenia (bieg 10 sekund / 50 sekund marszu).

6. Aby przygotować się do 10 km, zwiększy odległość na dłuższą metę co drugi tydzień przez 10 minut. Na dłuższą metę krótszy weekend można pokryć połowę odległości bieżącej perspektywie.

7. Nie należy pić ani jeść bardzo dużo przed biegiem. Jedzenie 100-200 kalorii prostych węglowodanów po wyczerpującym biegu przyspiesza przeładunek paliwa mięśni do następnego biegu.

run28. Uruchom i chodź na tyle wolno, że możesz prowadzić rozmowy, nawet na końcu. Jeśli dyszysz i sapiesz, ćwiczyłaś za szybko.

9. Zwolnij i idź dalej, gdy jest gorąco. Jeśli zwiększyłaś krótkie serie do 30 sek bieg / 30 sek spacer, w upalny dzień należy biec 15 sek / chodzić 30 sekund.

10. Znajdź sposób, aby cieszyć się każdym biegiem. Zgraj ulubione kawałki do słuchania przez mp3 / komórkę i w drogę! Powodzenia!

 

 

 

 

run1

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