Jak zacząć biegać?

Nie wiesz, w jaki sposób masz się zabrać za bieganie? Chcesz, aby to nie był one night morning/evening stand tylko długotrwały związek pełen głębokich doznań? Oto lista porad, które sprawią, że pierwsze kroki na biegowych ścieżkach pokonasz z uśmiechem od ucha do ucha.

  1. Marszobiegi są dla lamusów. No pain, no gain. Ciśnij ostro od pierwszego treningu. Wyjdź ze strefy komfortu.
  2. Pamiętaj o nawadnianiu. Nieważne, czy biegniesz 20km podczas weekendowego długiego wybiegania, czy idziesz tylko na rundkę wokół bloku. Butelka z wodą musi Ci towarzyszyć!
  3. Cykaj fotki. Uwieczniaj momenty. Łap chwile. Carpe diem na 100%. 1 trening = 10 zdjęć. Nie zapomnij o zrzutach ekranu z Endomondo lub z innych biegowych aplikacji.

A tak już zupełnie na poważnie: jeżeli dopiero zaczynasz, potrzebujesz tylko dobrych chęci. Nie musisz mieć ultracichych superbutów z megaamortyzacją. Nie potrzebujesz ciuszków z najwyższej półki, zegarka z pomiarem ciśnienia krwi i ciśnienia atmosferycznego.

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Przesłanie 🙂

Na sam początek wystarczą zwykłe sportowe buty i dres. Przez biegiem rozgrzej się. Wymachy, wypady, leciutki trucht. Pamiętasz to wszystko z lekcji wychowania fizycznego.

Wyjdź na marszobieg. Zrób kilka serii typu 1 minuta biegu – 2 minuty żwawego marszu. Intensywność szybszych odcinków ma być jednakże tak niska, aby rozmowa podczas ich nie stanowiła problemu.

Stopniowo zwiększaj czas biegu i skracaj przerwy na marsz. Skąd będziesz wiedzieć, o ile? Słuchaj własnego organizmu. Po prostu. Ledwo co łapiesz oddech? Zwolnij. Masz wrażenie, że możesz biec szybciej? Przyspiesz!

Baw się bieganiem!

Jak już skończysz, rozciągnij się. Sprzyja to regeneracji i unikaniu kontuzji. Rozciąganie ma być statyczne. Co to znaczy?  Zamiast skłonów do ziemi w rozkroku, pozwól ciału spokojnie zawisnąć/opaść. Jak to kiedyś napisał Piotr Piaskowski z fizjologika.pl, kiedy mięsień ma do wyboru czy skurczyć się, czy rozciągnąć, wybierze pierwszą opcję. A nie o to nam chodzi 😉

Specjalna dieta? Suplementy w tabletkach? Jeżeli dopiero zaczynasz biegać, te elementy są zbędne. Zdaję sobie sprawę z tego, że dla niektórych początkujących 15 minut biegu jest porównywalne z wysiłkiem himalaistów wspinających się na K2 zimą, a oni potrzebują odpowiedniego paliwa, ale bez przesady, Ty nie musisz (jeszcze). Odżywiaj się zdrowo, nie stroń od owoców i warzyw, które mają więcej witamin zdecydowanie łatwiej przyswajalnych przez organizm niż te z tabletek.

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I jest luz, i buzia się cieszy, kiedy biegniesz / fot. FotoMaraton.pl

Nie wstydź się, że biegniesz wolno, że wszystko przychodzi Ci pomału. Usain Bolt czy Mo Farah też kiedyś raczkowali. Ciężką pracą, ambicją, uporem i determinacją wdrapali się na sam szczyt, zdobywając złote medale olimpijskie.

Ja wiem, że możesz mieć 25-30 lub nawet i 40 lat, więc występ na igrzyskach olimpijskich na zawsze pozostanie dla Ciebie w sferze niespełnionych marzeń. No i co z tego? Zawsze możesz być lepszy od samego siebie, walczyć o kolejne życiówki, czy też kolejny dołożony kilometr lub serię marszobiegów. Albo po prostu biegać dla przyjemności bez ścigania się o lokaty i życiówki. Każdy ma swoją filozofię biegania.

Trzymam za Ciebie kciuki! 🙂

Profil Obiegówki na Facebooku: www.facebook.com/obiegowka/

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