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Можно ли бегать каждый день, что будет при ежедневном беге, как заставить себя начать и сколько бегать


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Как выработать привычку бегать каждый день

Можно ли бегать каждый день, что будет при ежедневном беге, как заставить себя начать и сколько бегать

Можно ли бегать каждый день, что будет при ежедневном беге, как заставить себя начать и сколько бегать

Сергей Кузьминский,
Алия Нургалеева

12 августа 2021, 15:50 МСК

Можно ли бегать каждый день, что будет при ежедневном беге, как заставить себя начать и сколько бегать

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Тем, кто постоянно откладывает пробежки на «потом», предлагаем простой план действий.

Всё ещё думаете, что бег – это не ваше? На самом деле нужно просто начать и немного продержаться. Ведь привычке нужно время – нельзя пропустить несколько тренировок и снова быть на коне.

Можно ли бегать каждый день, что будет при ежедневном беге, как заставить себя начать и сколько бегать

Сергей Кузьминский
тренер World Class

Когда бег войдёт в привычку, то будет приносить вам удовольствие.

Как сделать бег привычкой?

Начать бегать и выработать привычку делать это каждый день, на самом деле, очень просто. Самое главное – это регулярность и постепенность. Недостаточно просто надеть спортивный костюм и рвануть со старта. Но новички очень часто совершают ошибки и по этой причине забрасывают тренировки.

Можно ли бегать каждый день, что будет при ежедневном беге, как заставить себя начать и сколько бегать

Фото: unsplash.com/@sporlab

Этого можно избежать, если следовать небольшим правилам.

Начинайте с медленного темпа

Многие с самого начала начинают бегать быстро, чем резко повышают себе пульс. С учащённым дыханием, по словам тренера, вы продержитесь всего несколько минут и на этом, скорее всего, закончите тренировку. Первое время начинать нужно с медленного темпа – даже если движение будет со скоростью ходьбы, нестрашно. Самое главное, чтобы вы себя нормально чувствовали, а ваше дыхание было ровным и спокойным.

Можно ли бегать каждый день, что будет при ежедневном беге, как заставить себя начать и сколько бегать

Почему некоторые предпочитают бегать ночью?

Можно ли бегать каждый день, что будет при ежедневном беге, как заставить себя начать и сколько бегать

Как вечерняя пробежка влияет на самочувствие и качество сна?

Увеличивайте продолжительность бега постепенно

Как только вы чувствуете, что дыхание начинает сбиваться, а сердцебиение учащаться, начните чередовать бег с ходьбой – пять минут лёгкого бега, затем пять минут ходьбы. В дальнейшем сокращайте время ходьбы, и потом вы сможете пробежать до 30 минут без остановок. Главное, делать это постепенно, говорит тренер по бегу.

Не нагружайте организм

Организму нужно время, чтобы привыкнуть к новой нагрузке. Первое время необязательно строго бегать каждый день – трёх раз в неделю будет достаточно. Даже если заниматься через день, со временем организм, мышцы и связки адаптируются.

Можно ли бегать каждый день, что будет при ежедневном беге, как заставить себя начать и сколько бегать

Фото: unsplash.com/@tdils

Помните, что регулярное повторение одних и тех же действий даёт результат, и в дальнейшем от бега вы будете получать только удовольствие.

Не забывайте про разминку

Тренер отмечает, что перед бегом важно делать разминку, чтобы подготовить мышечный каркас, суставы и связки к предстоящей нагрузке. Важно учитывать и работу со стопой, чтобы минимизировать риск получения травмы голеностопа, коленного сустава, поясницы. Про плечевой пояс тоже не стоит забывать, потому что во время бега темп, как ни странно, мы задаём руками, которые очень активно участвуют в этом процессе.

Можно ли бегать каждый день, что будет при ежедневном беге, как заставить себя начать и сколько бегать

Езда на велосипеде — альтернатива бегу или нет?

Можно ли бегать каждый день, что будет при ежедневном беге, как заставить себя начать и сколько бегать

5 типичных травм у бегунов-новичков

Развитый вестибулярный аппарат тоже сыграет вам на руку, ведь он формирует чувство равновесия и положения в пространстве. Те, кто пренебрегает разминкой, испытывают потом проблемы со здоровьем и забрасывают занятия, списывая это на то, что бег им попросту не подходит. Но если делать все грамотно, то можно бегать долго, безопасно и с удовольствием.

Какие выбрать кроссовки, чтобы не сойти с дистанции?

Можно ли бегать каждый день, что будет при ежедневном беге, как заставить себя начать и сколько бегать

Фото: unsplash.com/@malikskyds

По словам тренера, беговые кроссовки должны быть удобными, а амортизация (технология, которая частично поглощает ударную нагрузку) должна соответствовать вашему весу. Спортсмену с небольшим весом не стоит брать кроссовки с хорошей амортизацией, иначе он будет проваливаться, как на батуте.

И, наоборот, обувь с низкой амортизацией не подойдёт «тяжеловесу» – приземление в этом случае будет жёстким.

Размер обуви тоже стоит учитывать – важно, чтобы большой палец не упирался в носок обуви. Во время бега стопа будет немного увеличиваться в размере, поэтому кроссовки лучше брать с небольшим запасом.

Можно ли бегать каждый день, что будет при ежедневном беге, как заставить себя начать и сколько бегать

Фото: istockphoto.com

Кстати, бегать желательно в парковых зонах. Потому что беговая дорожка сама задаёт скорость и передвигает под вашими ногами полотно. Всё же эффективнее будет бегать по земле.

Через сколько дней вы привыкнете бегать каждый день?

По словам тренера по бегу, переходить на ежедневные пробежки можно в том случае, когда ваш организм окрепнет.

Можно ли бегать каждый день, что будет при ежедневном беге, как заставить себя начать и сколько бегать

Сергей Кузьминский
тренер World Class

Вы будете воспринимать бег как нечто само собой разумеющееся. Подобно рутине чистить зубы каждый день можно сформировать и другие привычки. В дальнейшем вы сможете регулировать свой тренировочный процесс по интенсивности в недельном цикле и прогрессировать в этом направлении.

Любая привычка формируется в среднем в течение 21 дня – ещё через два-три месяца она остаётся с вами навсегда. Если не пропускать тренировки и бегать регулярно, организм рано или поздно адаптируется. Когда вы привыкнете к этому действию, то уже не сможете без него обходиться.

Источник: championat.com

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