- a light jacket;
- long sleeve t-shirt;
- long t-shirts;
- cap;
- Gloves.
And for very warm weather, running clothes do not differ from summer ones — these are shorts and a short-sleeve T-shirt.Sometimes something in between can be useful: a light vest instead of a jacket and T-shirts that leave the shin exposed.
In any case, all clothing (from jackets to underwear) should be made of synthetic breathable materials.They remove moisture well, do not rub the skin and retain thermal insulation properties, even when wet.
Clothing for a specific workout, of course, depends on the current weather.n most cases, the "+5-10 degrees" rule works well: you can get dressed for a run at +12 ° C, as if you are going for a slow walk at +17...+22°C. The first 5-7 minutes may be chilly, but then the body will warm up.
Wind and rain may require you to put on an extra layer of clothing. In such cases, a light windbreaker is best suited, if it gets hot, it can be rolled into a tourniquet and tied around the waist.
How to choose running shoes
The situation with shoes is a little more complicated until the snow has come down and the dirt on the dirt tracks has dried out, you can't do without sneakers with a pronounced tread pattern (trail).Another pair of shoes, without a "toothy" tread sole, is needed for dry asphalt. As a rule, such sneakers are lighter.
And be sure,when buying sneakers, especially the first ones, carefully try them on:jump, run around the store. Make sure that there is a gap of 1 cm between the toes and the sneaker. Running shoes should be one and a half to two sizes larger than usual, otherwise you will lose your toenails during a long run But the most difficult thing in spring running training is to go outside and run. It is this stage that often becomes an insurmountable obstacle.
How to start training and keep motivated.
The most difficult thing for those who start running is to agree with themselves, find and keep motivation for training. There are several ways to make this task easier. Set yourself a goal. Let it be not too distant and achievable. A half marathon in the fall is a distant goal, it is unknown whether it will be possible to prepare for it in the first year from scratch (I categorically do not recommend planning a marathon in the first year of a running career at all). But local 5 km competitions in a couple of months (there are always a lot of them) are a good way not to break down and spend these two months in training.
Find like-minded people, a team, a party. Joint workouts are less likely to be skipped: a sense of responsibility helps to go for runs regularly. Find a coach. This will protect beginners from mistakes and add a sense of responsibility for the implementation of the training plan. By the way, we talked about how to choose a coach in this article.
Keep a training diary. To do this, there is a sports watch with a cloud service that allows you to track the process and see progress. Nobody canceled the notebook and pen either — it's a matter of taste.
0 Comments