Good day to all who dropped in!

As far back as I can remember, I have never loved sports. Probably, it was more connected with school, namely with physical education lessons. I never liked physical education lessons, in which everyone was driven into one frame. Everyone must run 100, 200, 500, 1000 meters in such and such a time, otherwise they will not see 5s ... At the same time, absolutely no one explained to us how to run correctly. All this running for a while and other standards for a long time discouraged me from leading a sports lifestyle.

Everything changed with the beginning of 2016. I have reasons to change and play sports (including running). The first reason is health , or rather the prevention of various diseases. I am getting medical education. So, while studying various diseases, I noticed that hypodynamia (insufficient physical activity). Plus to everything running is a great cardio workout.

Cardio training is a set of exercises aimed at strengthening of cardio-vascular system and an increase in lung volume.

That is, running (and other cardio exercises) trains the most important muscle in our body - the heart.

The second reason to start running is the desire to find a beautiful figure. Running perfectly deduces excess water from the body, tones the muscles, and also burns calories perfectly.

▼▼▼ WHAT DO YOU NEED TO START RUNNING?▼▼▼

The main thing is desire and good mood. Without these two components, you can not expect the result.

At the second stage, of course, you need comfortable clothes and shoes. It is convenient for me to run in sweatpants or leggings. They do not constrain movement. Yes, and I feel comfortable in them.

Sneakers should also be athletic, with good soles. Running shoes - not the best choice... The foot should not feel every pebble / twig on the road.

▼▼▼ WHERE TO RUN?▼▼▼

Perfect option - forest park... I have a forest just opposite the house, so I usually run there. It is better to run on the ground (various paths), but you can also run along asphalt alleys. The plus of running in the forest is fresh air.

If there is no forest nearby, then buy a subscription to fitness club... There will help us treadmill ... Recently, I also go to a fitness club and use a treadmill.

Its advantages: you can adjust the running speed, adhere to a certain pace without stumbling, and you can also choose the angle of inclination of the surface (that is, you can run uphill, as it were).

▼▼▼ HOW CORRECT TO RUN?▼▼▼

Breathing while running plays an important role.

Inhale through the nose, exhale through the mouth.

So I only breathe when I have already run for 5-10 minutes. At first I breathe, as usual, through my nose. When I run, my back is straight. I don't lean forward. The arms are bent at the elbows, move parallel to the torso, landing most often on the forefoot (toe) or on the middle of the foot.

If you are tired and feel that you can no longer run, walk at a pace. But don't stop at all! Especially after running, it is impossible to immediately stop and, for example, sit down.

▼▼▼ HOW TO SET A PERSONAL RECORD?▼▼▼

Or an endurance race.

Music will help you run a long distance. When listening to your favorite or just energetic tracks, a second wind appears. For example, I get distracted by music, mentally start singing along and completely forget that I am already tired of running. I was convinced of this many times. Therefore, I try to take my mp3 player with me for a run.

Yes, over time you will run longer even without music.

That's all I wanted to tell you

Now is the perfect time to start running. Success to everyone!

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So, any physical activity involves a preliminary warm-up. Jogging in the morning you can't start directly with overcoming the cross, take a little time to properly stretch your muscles and warm up your joints. Do not plan to set a world record on the first day: jogging in the morning It is good rather as for general vigor, it should not exhaust and deprive you of strength, because you have a whole working day ahead of you. In addition, speed is not always a measure of success. It can be slow, but skillful.

Many people know that jogging in the morning- this is the element of the "new life" that we plan to carry out regularly, but only a few do it. In the morning, sleep seems especially sweet, the pillow is especially soft, and the weather outside the window is especially inclement. It is worth noting that some groups of people really should not force themselves to practice jogging in the morning - we are, of course, talking about "owls". It doesn't matter what time of day you run, morning or evening does not increase or decrease the number of calories burned. but jogging in the morning gives a powerful boost of strength, invigorates and has a positive effect on the emotional background.

If you nevertheless firmly decided that jogging in the morning- this is exactly what you need, then listen to a few simple tips. Do not force yourself to run if you really suffer from lack of sleep. Negative emotions are the worst enemy of our health, and it is them that you will experience, forcing your emaciated body to give its last strength. Jogging in the morning can be preceded by a small contrast shower in order to tune in to a sporty mood. You shouldn't eat before your workout, but afterwards you can pamper yourself with a fitness breakfast consisting of proteins, fiber and plant carbohydrates.

Jogging in the morning perfectly disciplines and builds character. If you are in doubt about your own resilience, find a partner who will stimulate you. Jogging together is not only rewarding but also fun. You can chat and learn more about each other. If there are no enthusiasts among your friends, you can arm yourself with a regular player. Running to your favorite music will give you a boost of positive emotions for the whole day. Try to turn jogging in the morning into a kind of ritual that will only evoke pleasant associations in you.

Pay special attention to your equipment. In order to start running, you need a form that is suitable for different weather conditions, because our climate regularly presents us with the most unexpected surprises. Be sure to run in sneakers that are designed for running, so as not to injure knee joints... To jogging in the morning did not end with a cold, do not be lazy to take a warm blazer with you on rainy days. At the time of buying sports uniform give preference to natural fabrics so that your skin can breathe freely.

Another important one is the place for training. Many are accustomed to the fact that jogging in the morning most people are carried out in a park area or in a stadium. Ideally, you should run where the air is the cleanest, because it is during running that our entire body is actively saturated with oxygen.

We hope you have already understood that jogging in the morning largely depends on external factors, but do not forget about your motivation. Think about how useful jogging in the morning what happiness, health and you will gain by regularly doing this species physical activity, and then each run will not turn into an annoying duty for you, but into another step on the way to your dream.

Karpova Tatiana
Women's magazine JustLady

I ran my first half marathon in Verona on Sunday... I will write a separate post about how it was - for some reason none of my friends girls-runners with blogs shared the details, but I want to tell everything, everything, everything. But today I'll just tell you why I think I Love Running is the coolest running project we have right now.

In early December, when it hit me in the head that I want to finally go to study at I Love Running, I was not going to go to any Verona, I just wanted me finally taught to run without injury... At that time, I collected a whole collection of injuries - I had sprains here and there, and bruises, and right leg in principle, it hurt above the knee in incomprehensible places. This was scary and did not contribute to the development of my running - I was afraid to do something wrong again and fall back on the sofa for three weeks, restrained myself. It became a little easier when I installed the Gipis application for myself (I recommend it to everyone, by the way), but the Gipis trainings dragged on so slowly and the progress did not come ... It was a little dreary.

Everything changed for the first meeting of the group for a half marathon in Verona. I got out of it so excited that I almost immediately registered for the half marathon and started looking at the tickets. My husband quietly went nuts, and also expressed his bewilderment that I was going somewhere without him (he could not go with me). But my "this is my dream, half marathon, health, fitness, my wife is an athlete - cool!" crushed his objections.

Although I still could not believe that I would be able to run a half marathon so easily in 10 weeks, although I have never run more than 5 km.

I believed it in the first lesson: there we ran a test 2 km in company with Oksana. Oksana came to I Love Running for the second time - quite recently, after seven weeks of preparation from complete scratch (not like me, with two years of chaotic running behind her back, but generally from scratch), she ran a half marathon in Garda. Slowly, but within three hours of the control time, I met - and ran, never taking a step, at a pace that was comfortable for me. I perked up and for some reason immediately believed in myself. What can I do. And until the end of the training, I had no doubts that I would run 21 km. And for this extraordinary belief in myself and my capabilities, I want to say my main thanks to I Love Running. In fact, this is the most important thing that I Love Running will give you - not a technique, not a team, but self-confidence.

However, both the technique and the team are also important :).

About technique

Well, if I have learned anything over these weeks, it is from the teeth to instantly take Running Position: when the legs at the knees are slightly bent, the shoulders are straightened, the body is tilted slightly forward, the arms are bent. If in this position you raise one leg, and then fall on it, and then raise the other and fall on it, then in principle you will get a run. The way it should be: running is a controlled fall, our coach Vlad Melkov taught us.

Coaching Running Position! I'm in a T-shirt with the word Fast 🙂

And not only taught. We ran endless circles along the cycle track in Krylatskoye, every 400 meters - past Vlad. And every time Vlad shouted to me "Well, don't sit down!", "Straighten your back!", "Hands along the body should work, and not across!" Straighten your shoulders and lean forward! " As he didn’t get bored - after all, he gave comments to every Eilavrunning

What is "don't sit down", I found out in detail only lessons after three 🙂... Before that, I experimentally found that you just need to straighten up a little, but then Vlad explained that Running Position is very easily bent knees, and I "sit down", that is, I run with too much bent knees... As a result, I almost roll along the track, almost without bouncing, losing correct position body. And along with it - I lose speed and waste extra strength. "Sitting down" is generally mine main mistake, she is now with me periodically.

The second thing that I was not given in any way and also has not yet been worked out to the ideal is slight leaning of the body forward when running... This is due, according to Vlad, with the fact that I have weak muscles backs and abs and I need to strengthen them, for example, doing general physical training every day. And the second moment is my eternal stoop, when my back got used to being in this bent position, it is difficult to force her to straighten up and bend over somewhere. However, I want to note that running had a good effect on my back all the same: firstly, general physical training, although it was not enough and not every day, as it should be, and secondly, Vlad's constant control in training. As I already knew and how many times Vlad inspired us all, running speed also depends on your upper body, so you need to pump all muscle groups .

I also constantly forgot during the first trainings that when running, keep your hands along your body... You still want to cross them a little at the torso and you don't get used to the "lengthwise" position right away. Not immediately, but - quickly, because running, helping yourself with your hands correctly, is much easier... And if you cross them, you lose - yes, speed again!

Most fun exercise of all 7 weeks -)

About special running exercises

They fell into two categories for me: various bouncing(jumping forward with an overlap of the legs backward, a jump forward, knee up - another jump, an overlap backward, and a bunch of other variations) and "School of the foot". In the “school of the foot” there are pleasant exercises (knead the foot by rotating it to the right-left-forward-backward) and funny (one of them Vlad called “drumsticks”: we bend in a half-squat and start to stomp our feet quickly and quickly - noise for the entire cycle track ). They are all designed to strengthen the most diverse small muscles feet that in everyday life you hardly use, but for running they are important.

About stretching

One of my first achievements in I Love Running was ... being able to reach the floor with your fingertips while bending forward! (Yes, I say this, a former student ballet school!). When, in the fifth week, I finally got my fingers to the floor on the stretch, I was almost more proud of it than the first 10 km.

When I first started running a couple of years ago, I was pulling muscles even before the race - this is a big mistake. First you need to warm up (“Come on, make two or three circles on the cycle track!” - Vlad told me when I was late for class again), then do a warm-up-exercise, then the main race, and then stretch. I had no idea that you can stretch in such different positions :)) Also, I didn’t know before that stretching can be so wildly pleasant after 10-12 km of running. And importantly - it helps to disperse lactic acid in the muscles and recover faster after training. So reach out, girls!

Warm up

About interval training

It's a strange thing, but interval training - when you run, for example, a km very quickly, then slowly, and then km even faster than the first one - at some point I started to like it! "What a pervert!" - I thought to myself at that moment. But this is really entertainment - and it is much more interesting than winding, for example, 80 minutes in an even comfortable rhythm of 30 circles along the cycle track :). Here short-term goals and objectives appear and at the same time you learn to control your own speed.

And about the most important thing. About speed

The realization of which running speed is comfortable for me started with the Gipis. But Gipis is playing it safe by creating a program for you, so I got bored of running with it (or, rather, barely crawling :)). And in I Love Running, I slowly and under the supervision of a trainer watched - can I run faster or is it too fast? Oh, too fast, let's slow down. On the other hand, interval training - you can try running at three different speeds and see what it feels like. As early as 3 weeks self-study(and the overall 5th) I realized that I was comfortable running at a speed of 6 minutes 30 seconds per km, and not 7.30, as before. Then this base, the speed at which I can get at least 15 km without problems, just worked out and grew endurance. Therefore, at some point, at week 9, I already made a ten in an hour (that is, at a speed of 6 minutes per km) with almost no discomfort. (She was proud of herself :))

The most important thing here: do not compare yourself with anyone.... Your task is not to come running somewhere first. Your task is to be able to run for a very long time. To do this, your speed must not be super fast, or even just fast. The main indicator is that you are running in pairs and chatting with your girlfriend all the way (the coach called it “retired jogging” - we won the first 10 km of the half marathon :)). When you find this speed of yours - consider that you are already in the middle of the path to success! (It also means your heart rate is okay.)

Well, the trainer will help to remove mistakes - wrong movements when running, wrong body position - and gradually build up both endurance and speed. How Vlad did it to me - until now she herself has not fully understood. But the fact is on the face: I have a great time on the half marathon!

I believe I Love Running is worth every penny the money that the course is worth.

• Few places else with such attention will put you in the correct position of the body and teach you the technique of natural running, and this, as our super trainer Vlad says, is the base.
• You will definitely not go to every workout with such fanaticism, if in the very near future there will be no specific goal - 10 km, half marathon or marathon, as the guys from ILR came up with. During these weeks I missed only two (!!!) classes: one day we drank on a Friday evening and in the morning I was incapacitated, and one Saturday morning I just stupidly did not wake up. But I ran them off on my own according to Vlad's program. And for all the other classes I drove for an hour and a half to Krylatskoye simply because I understood: firstly, Vlad is waiting for me and it will be dumb if I don't come; secondly, in 5-4-3-2-1 weeks I will run 21 km and no one will do it for me. Well, yes, I actually just like to run :).
• And also - running any race is much more enjoyable. next to friends from ILR... Only our club, until the very last runner, stood at the finish of the half marathon in Verona and shouted and encouraged everyone - and this is really very nice. Even Italians respect us :)).

This is how I went from a sociopathic runner “yes-your-running-clubs-me-sama-somehow” to a half marathon runner who is wildly pleased to be part of a team in green jerseys :).

If I convinced you that nothing could be cooler than I Love Running:

- it's time to enroll in a preparation group for half marathon in Vienna- the race will be on April 13, this is one of the most beautiful half marathons, and a maddening 40-odd thousand people take part in it! (Verona had 6,345 for comparison). Classes will start on February 23, the group is led by our super trainer Vlad Melkov, with whom I will also do an interview for you :).

- or you can sign up for half marathon in Madrid- April 27. Half marathon classes will start on March 10.

Training program it costs 12,500 rubles, classes are held twice a week: once on a weekday at 19.30, the second on Saturday morning, mainly on the cycle track in Krylatskoye. (Plus self-study!)

Well, if you want to think more - subscribe to

For sneakers, you can go to the nearest sports store, but you will have to look for personal motives to run. We asked several working moms to answer the question “Why do I love to run?” To inspire all women with our example.

The opportunity to be alone with yourself

Maria Romanova is a nutritionist, mother of three children. Maria started running when her third baby was two years old, and now she tries not to miss jogging even in rainy weather, regularly participates in marathons. “At some point, I realized that I needed time that I could devote only to myself and be alone with myself. Running gave me that opportunity. For me, this is not just a sport, but also a way to put my thoughts in order, get rid of worries and anxieties and restore a great mood. After jogging, I feel harmony with myself and calmness. It seems to me that the world would become much better and kinder if everyone started running. "

A positive example for your children

Anna Kameneva works sports coach... She had an accident five years ago and was seriously injured. For a long time she thought that she would never be able to play sports again, but gradually she managed to regain her former shape. Now Anna organizes races on fresh air attracting as many people as possible of different ages... “It is very important for me to be a positive example for my children. Train them to healthy way life. I want them to enjoy running as much as I do. I love doing mass races and seeing how running brings people together. "

A way to overcome yourself

Elizaveta Rusakova is a primary school teacher, a mother of two. Elizaveta has been running for over 5 years. “Running has become an integral and very important part of my life. Thanks to him, I gained confidence in myself and my strengths. I used to think that sports were not for me. I looked at the athletes as if they were people from another planet, and I could hardly climb the stairs even to the second floor. But at some point I realized that it was time to change something. At first I ran for only 15 minutes a day, but gradually began to increase the load. Now I can run quite calmly for at least two hours. I believed in myself and I know that there are no obstacles that cannot be overcome. "

or just along the way along the sea (on)


In Chiang Mai, they ran through the stadium, in Hua Hin they found an empty road to a Buddhist monastery

and now, in Bali, we run along the paths (the least convenient option, by the way).


I like to run on resilient surfaces - park paths or special surfaces in a stadium. When running on asphalt, the load on the knees and joints is higher, so the technique must be monitored even more carefully.

It's bad to run on roads where there are a lot of cars and bikes, and what I really can't do at all is to run on a treadmill, for some reason it tires me a lot. I'd rather go running in the rain than on the track)

Running technique

If you are planning to get serious about jogging, then ideally, of course, take a few personal sessions with a trainer - good technique will save you from injury and help you achieve better results with the same energy consumption. But if there is no way to work out with a trainer, then be sure to read the literature and watch a video about the correct technique.

There are several types of techniques, each of which is promoted by venerable professionals, and each of their lips sounds healthy, so you just have to pick one and stick to it (see the Books & Resources section below).

What to run in

An important question is how to choose running shoes... I try to choose as flat sneakers as possible - even a small heel changes the setting of the foot and can significantly affect the technique. The heaped up sneakers with cushioning soles are marketing and don't make a lot of sense, experts say.

Running and health

Running can be both a great health promotion tool and a source of injury and illness if done incorrectly. During jogging, there is an increased load on the knee joints and ligaments, therefore, their damage, especially with intensive training, often happens. Don't be negligent about your running technique and learn medical contraindications in order not to cause irreparable harm to yourself.

When we were in St. Petersburg last fall, Masha and I underwent a cardiological examination (bicycle ergometry) at a sports clinic. We were hung with sensors and we pedaled on an exercise bike, with a gradually increasing load. As a result, we got 10 pages of a medical report, in which nothing is clear)) But most importantly, we found out that there were no heart problems and each of us set his own submaximal heart rate.

If you have contraindications, do not despair, running is not a panacea and you can always think of an alternative to it, for example, swimming, which is one of the most safe species sports.

And also, a very useful physical activity, in which there is practically no load on the joints, is jumping on a trampoline. When we settle somewhere in one place for at least a few years, I will definitely buy myself a trampoline, I have such a dream))

Running books and resources

If you want to back up your running with a good theoretical foundation, then I recommend the following sources.
Motivational:

• "What I Talk About When I Talk About Running" by Haruki Murakami

Highly good books If you want to dig deeper and prepare for some serious competition:

• "From 800 Meters to Marathon" by Jack Daniels
• "Highway Running for Serious Runners" by Pete Fitzinger

By running technique:

• "Running with Lydyard" Arthur Lydyard, Garth Gilmore

  The only way to run all the time is to love running!
  Find what motivates you:

  • It can be a concern for health, a desire to get extra energy, a big goal, like a marathon, etc.
  • Buy yourself some cool clothes that you can enjoy running in.
  • Get gadgets with which you will keep track of the results.
  • Find a pleasant jogging area.
  • Find a music / audiobook that will inspire you to run.
  • Read inspirational books about running (like Murakami).
  • Agree to run with a friend or loved one.

  In short, create an environment for yourself to enjoy running.

  At the same time, all of the above refers to the factors of additional motivation, but in no case can serve as a reason to postpone a run. If you don't have the right clothes, gadgets and suitable music - go for a run anyway!

  Get into the habit of running

  But in any case, it takes time and action to establish a habit, even if you enjoy running. There is no way you can fall in love with running lying on the couch and reading books about running.
  Make a commitment to running for at least a month by all means:

  • find a partner or mentor,
  • make a public commitment,
  • Promise someone a large sum of money if you quit running ahead of time.

  Burn the bridges, create the conditions under which success is inevitable!
  Start with a short run (10-15 minutes) at an easy pace and gradually work up to 20-30 minutes. If physical form still not very good - define for yourself 1-2 days off a week (but only fixed, and not on the day when you wanted to sleep longer).

  Run for a month. Then make a conclusion for yourself - this is your sport or not. But only after a month, not earlier.

  Of course, the topic of running is extremely multifaceted, it is impossible to cover all the subtleties in one article, so if you still have questions, ask them in the comments, I will definitely answer.

  We wish you excellent health, vigor and excellent physical shape!