A doctor from Transbaikalia told how to run for beginners and amateurs

Control of heart rate, breathing, comfortable shoes and a full warm-up are some of the main components of the conditions for proper jogging for amateurs and beginners. The correspondent of “MK in Chita” was told about this by acting. Marina Zagirova, Chief Physician of the Regional Center for Public Health and Medical Prevention.

“Running is a useful activity and anyone can do it, even without a coach. Comfortable shoes, good attitude – and go. However, there are relative contraindications: coronary heart disease (CHD), hypertension, recent heart attacks or strokes, venous thrombosis and a number of other chronic diseases. It is better to go through a medical examination and decide on the loads, if we are talking about beginners. And, of course, use running shoes for good cushioning and reducing the shock load on the heels,” said Marina Zagirova.

She clarified that technique is very important, so no jumps should be made, and the arms should be closer to the body. In addition, a warm-up for 10-12 minutes will be useful.

“It is also recommended to observe the speed and rhythm – when running, it should be comfortable to speak or sing, if you cannot do this, this is too fast a pace and you need to slow it down. For beginners, the pulse should not accelerate above 110-120 beats per minute – this will be cardio training without compromising health. There is a formula by which you can calculate your heart rate for jogging: 220 minus your age, and take 60-80% of the numbers obtained – this is your ideal heart rate for training. Breathe in the way that is most comfortable for you. Ideally, two steps, and then inhale. The inhalation must be very long, and the exhalation must be full in order to remove carbon dioxide from the body, ”the doctor added.

According to the doctor, if it began to prick in the side or it became uncomfortable to run, or shortness of breath appeared, you need to finish the run or slow down. It is better to do such loads in the morning, as it charges and improves well-being, however, the time can be chosen individually, and it is better to do cardio training 2-3 hours before bedtime, because running worsens sleep.

“When it comes to nutrition, don’t run on an empty or full stomach. You can eat a banana or an apple and start. At first, the load should be 10-20 minutes and within 2-3 weeks, bring the running time to 40 minutes. With long runs, it is better to take water with you and drink in small sips, after such loads you need mineral water, fruit drink or compote, as the body loses macro and microelements. By the way, after the finish, it is better to switch to walking in order to smoothly recover from the loads. You need to run with pleasure, otherwise you shouldn’t take it on, ”concluded Zagirova.

Recallmore than 200 people participated in the Promise Run at the SibVO stadium in Chita.

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