Good news for running lover

A large-scale study conducted with the participation of 230 thousand people helped experts understand what speed and frequency of running are the most useful.
TSKHINVAL, Nov 8 - Sputnik. A new study showed that even running a total of 50 minutes per week brings significant health benefits, according to Science Alert, citing data published in the British Journal of Sports Medicine.

How much do you need to run - and how fast?
Start training
Keep the right pace
Novice runners think that it’s completely impossible to run and not be out of breath. It is not right. If you cannot speak while running, then slow down.
Be proud
Many people think that they look ridiculous, or too fat, or sweat too much. This is all nonsense, do not let this nonsense stop you. You are running, which means you are already the best!
Make it a habit
Run two, three or four times a week and do not worry too much at first about running speed and distance. Your goal now is to get used to physical activity several times a week and make it your second nature.

Think about a day of rest
Instead of saying, “I'm going to train three days this week,” say better, “I'm going to give myself at least three days of rest this week.” Use reverse psychology - it works!
Change routes
The change of places and surfaces on which you run introduces a variety of physical loads for the body and will not let you get bored.
Be flexible
Many runners are afraid to retreat from their training plans. But I think that getting pleasure from classes is much more important. Never be afraid to run as you like, even if this is not provided for in the training plan.
Reward yourself
What can serve you as an incentive and a reward - a glass of good wine, an opportunity to lie on the weekend? Do not miss the opportunity to reward yourself at the end of each week in case you achieve your goals.

Scientists emphasize that not only regular long-distance running benefits - one 50-minute run per week is enough to reduce the risk of death from various diseases.

But that is not all. Studies have also shown that running speed is not crucial for a positive effect. Scientists conclude that running at your own "most comfortable pace" is the best health solution.

Avoid jogging injuries

According to the results of the studies, scientists also noted that despite the fact that running is a rather traumatic sport, it is quite simple to reduce the risk of injury. It is enough to avoid uneven or hard surfaces, wear appropriate running shoes and try to avoid a sudden increase in pace or duration of running.

Scientists recommend starting their runs with a slow pace, gradually increasing it, as well as the duration and frequency of classes.

"Set your goal to 50 minutes a week or more, and run at a convenient speed. Be persistent, but do not let yourself run out of steam," doctors advise.

In addition, for people who don’t like to run alone or have problems with self-discipline, scientists recommend running in groups. Jogging in a group can increase your motivation and provide a pleasant social experience.