What is the best way to run on a treadmill. How to run on a treadmill. Options on some models include

If you're the kind of person who hits the "quick start" button when you get on the treadmill and runs the standard 6 mph until you're tired (really palpable tired), there are more effective method workouts.

How to do it right on the treadmill

Interval training, alternating periods of high-intensity exercise and low-intensity recovery, will help save time, lose fat mass and increase metabolism.

Another plus: with lower loads, better results. Experts agree that changing intervals and speed once a week is optimal for beginners and intermediate athletes, and 2-3 times (not on consecutive days) for advanced athletes.

So which is better - constant speed or intervals? It depends entirely on your goals.

Treadmill for beginners

“The first thing a novice athlete should think about is consistency,” says Sean Fortune, a certified running coach. “You don't have to run fast or down an incline. Calm standard training is needed so that the body gets used to the loads.

Once you've set a goal of 30 minutes of brisk walking without inclination a few times a week, and stick to it for at least 4 weeks, you can start using speed intervals. At the beginning of interval training, there is no need for a strict structure. If you feel good, you can increase the speed, and when you feel tired, decrease it. This method of training is called fartlek. “When your favorite song plays in your headphones, pick up the pace and follow your feelings.”

If you want some more structured sessions, use the 1:1 method. For example, a minute of high-intensity exercise, then a minute of active recovery. Active recovery - slowing down to a comfortable pace, walking fast or moderately until breathing is restored. While it is normal for beginners to increase the incline while walking fast, it is not necessary to increase the loads too quickly. “First, you need to strengthen your feet, knees, and shins,” says Fortune. “Otherwise, changes in the angle of inclination could lead to injury.”

Cardio workouts for gaining muscle mass

If your goal is to set muscle mass

If you decide to buy a treadmill for training at home, then you can run with a different incline. It helps build muscle by working the entire lower body, from the buttocks to the hamstrings. First you need to find a pace for fast walking - usually 3.5-4 miles per hour. Then gradually set the angle of inclination to 5-7 percent. "See if you can keep the same pace as you change the angle."

Can't hold on. "If you lose your balance - of course, you can hold on to the handles, but in general you should not do this." Instead, it's best to keep your hands in a natural position, which will help improve coordination and postural stability.

When you're ready to add intervals, choose a heavy slope (6-7 percent) and a moderate slope (2-3 percent). The high-intensity interval (30 seconds) is carried out on a noticeable slope at an increased speed, the low-intensity interval (2 minutes) is performed on a moderate slope at a low speed.

If this is too difficult, you can alternate the same intervals of 60 seconds each. In this case, low-intensity intervals should be carried out without an incline of the track. As you improve your skills, try to work out to 60 seconds of high-intensity exercise with 20 seconds of recovery.

Note: If you feel pain in your knee, you need to stop or reduce the incline. With insufficiently developed muscles, running with a variable slope can lead to a constant pain syndrome.

How to exercise on a treadmill to lose weight?

For those who want to get rid of excess weight, the tilt adjustment button can be a real helper. “For people who are overweight, a quick run with inclines can be recommended.” Part of helping to reduce weight is improving the ratio of fat to muscle, and this is where changing the angle of incline at intervals comes to the rescue.

If you want to lose weight through sports, try a fat burning workout.

If you're not sure where to start, select "Hill" or "Incline" on the treadmill. Then you can customize the program to suit your needs, level of training, so this approach is good even for beginners. “One of the big mistakes you see is that people just go for a quick start and think they're training more than they actually are. If you choose a program for yourself, it can make a person do more than he himself could.

If you want to practice speed in your next workout

It's no secret that running fast takes practice. If you're not using inclines in your workout, it's more important to focus on speed. Recent studies have shown that level-up running has a better effect on speed than incline running.

The frequency and intensity of speed intervals is highly dependent on individual characteristics, but in general, it is better to choose a short, but very fast interval, or a long, but not much faster than usual interval. For example, if your normal pace is 6 mph, try 7.5 mph for 20-30 seconds and then return to normal for two minutes. Or you can accelerate to 6.5 miles per hour for two minutes, then return to your usual speed for two minutes.

Conclusion

Both working on speed and changing incline have their advantages. Regardless of the option chosen, it is important to proceed gradually and not rush. Increase your performance by using the 1:1 formula - a minute of high-intensity training to a minute of active recovery. And remember, with less effort you can best result. Once a week, perhaps all you need is to reap the fruits of your labors.

Hello dear readers! Running on a treadmill - it would seem, there is nothing easier. However, this type of training is beneficial and effective only if performed correctly. In this article, I will tell you about all the subtleties and pitfalls that you may encounter when starting to run on the track.

Running is The best way make up for the deficit physical activity, characteristic modern man. This is the simplest sport, everyone can choose their pace and distance on their own.

Running increases stamina, improves sleep and mood, strengthens many body systems, improves immunity and emotional condition person. And regular classes build willpower and help get rid of bad habits.

What muscles work when running

In the process of exercising on a treadmill, almost all muscle groups are involved. First of all, these are the muscles of the legs, thighs and buttocks: the gluteal, iliac, quadriceps, calf and foot muscles.

In addition, the process includes the abdominal press (rectus and oblique abdominal muscles), as well as biceps, triceps and intercostal muscles.

The benefits and harms of running

What gives us running? Regular exercise can bring invaluable benefits to the body:

The work of the heart improves. While running, even at a slow pace, the pulse quickens, and the blood flow accelerates. This means that all organs and tissues receive more nutrition and can develop and function normally.
Lungs are trained. With an increase in breathing, residual air comes out that did not leave the lungs during exhalation (yes, we have such in our body).
The body's endurance increases, apathy and drowsiness disappear.
Metabolism normalizes and calories are burned. This is especially important if you want to lose weight.
The blood flow to the pelvic region is activated. It is useful both for women (normalizes the functioning of the genital organs) and for men (improves erection).

In addition, psychologists say that running helps fight stress and depression. And this is true - during exercise, endorphins are produced in the body: the so-called hormone of happiness. Regular jogging can make a person more friendly, calm and sociable.

As for the harm of running, then of course, like any kind of load, it can have a negative effect on the body. However, its detrimental effect is somewhat exaggerated: often in the literature you can find "horror stories" that professional runners suffer various diseases- they say, running takes away health, and does not add it.

Indeed, excessive physical activity "for wear and tear" can greatly undermine the body. Professionals train most of the day - that's their job. Of course, under such conditions, health suffers. You're not going to run for eight hours, are you? Therefore, if you have no contraindications to exercise and you have chosen a normal intensity of training, and also observe the technique, there will be no harm.

Contraindications

For a healthy person, jogging is a storehouse of benefits, but if there are any diseases, it is better to think carefully: is it worth starting classes?

Serious disorders in the work of the heart: myocardial infarction, stroke, angina pectoris and other pathologies.
Diseases of the respiratory system: bronchial asthma, pulmonary insufficiency.
Problems with the joints and spine: arthritis, arthrosis, hernia, osteochondrosis in the acute stage.
Visual disturbances: severe and progressive myopia, glaucoma.

Please note that you can not run during colds, after injuries and operations. Girls should give up intense and long runs.

Types of running

Exists different types running: even beginners notice that a neighbor who runs in the park in the morning does not do it like an athlete in a competition.

And it is classified according to several criteria. So, depending on the speed, they distinguish:

Time running (sprint) - used by professional athletes. However, every person at least once in his life also ran like this: at school or at the university when passing the standards. In this case, the run time short distance demonstrates the level of physical fitness to make it easier for the teacher to navigate when adjusting the training program.
Healthy running - assumes a pace that is comfortable for the body without increased load.

Health running has the following varieties:

Jogging (jogging) is movement at a moderate speed (7-9 km/h). Perhaps this is the most popular type of running: its pace is ideal for beginners, and professionals often include jogging in their workouts to relax, relieve tension and restore muscles.
Interval (jerky running) is a movement in which the runner sharply increases speed for a short distance, and then reduces it to his recovery pace (this is the speed at which the heart rate does not exceed 120 beats per minute). Interval running is used to develop endurance, but it is not recommended for beginners.
Fartlek is a special running technique that changes the speed of movement. However, this is not the same as interval running. Fartlek provides for various variations of the pace change: from maximum to fast walking. It is useful for training the heart.

Jogging and fartlek are best suited for running on a treadmill.

What is the difference between running on a treadmill and regular running?

There has always been controversy surrounding treadmill training. Some vehemently argue that it is much more convenient: there is no dependence on the season and weather, and if you have your own simulator, you can even practice at home. Others insist that Treadmill will not replace fresh air, a change of landscape, and in general, running on the street is free.

In fact, the main difference lies in the biomechanics of the running process. While moving on the treadmill, the cadence increases - that is, the pace, and the impact force. In simple terms, a person spends less time in the air. Surely you have noticed that when running on the street, the flight phase is pronounced - you literally fly several tens of centimeters. Often, careless landing ends in injuries. Therefore, the likelihood of injury on the track is less than when exercising on the street.

In addition, on a treadmill, the human body does not adapt to acceleration, while when exercising outdoors, you will involuntarily increase the pace: after all, your body is moving, not the track.

Professional athletes and coaches say that running is useful - no matter where you do it: on the simulator or on the street, it is in any case a cardio load. Ideally, they recommend combining these types of running.

Track running technique

In order for classes to bring only benefits, you need to follow the rules of running technique. Neglecting them can not only minimize the effect of training, but also lead to injury.

The technique of moving on a treadmill is quite simple. First, you should stand up straight on the tape - as you usually stand. Then select the desired settings on the control panel and remove your hands from the handrails. You need to run calmly, the optimal speed for beginners is 5-7 km / h. When moving, you do not need to slouch - on the contrary, you need to straighten your shoulders and keep your back straight. The gaze should be directed forward.

You should not wave your arms too much and take too wide a step - the range of motion should be moderate.

When running, make sure that your feet land on your toes. If you get tired or feel dizzy, slow down and try to just walk along the path first.

Workout program

A lesson for a person with average physical fitness should be built as follows:

Warm-up joints - circular rotation of the legs, feet, pelvis - 5 minutes.
Warm up on the track - light jogging or brisk walking - 5-7 minutes.
Wellness run - 20 minutes. During this time, you can run in any convenient way: jogging, jogging or fartelk. At the same time, the average speed should be 5-8 km / h, and the maximum - 8-11 km / h - depending on the level of physical fitness.
Cooldown - light jogging or walking - 3-5 minutes.

Before you start regular jogging, you need to prepare - draw up an approximate training plan, determine their frequency, and also purchase equipment that suits you.

Equipment

The first thing you need to know before class is that you can’t run without shoes on the treadmill. So you have to buy running shoes. Choose special models for running - their sole should be of normal thickness, moderately flexible, and the material should be soft for the foot and wick away moisture, because the feet can sweat a lot while running.

As for clothing, it should be light, not restricting movement. If you are working out in the gym and feel uncomfortable in clothes soaked with sweat, choose dark colors - moisture is not so visible on them.

Advanced runners can use dumbbells and weights to put extra strain on their muscles.

Choosing a time for classes

Despite the fact that even among athletes there are two camps: for evening runs and for morning classes, you must determine the time individually in accordance with your biorhythms and lifestyle.

If you decide to run in the morning, then the lesson should begin about a quarter of an hour after waking up. If in the evening - then a few hours before bedtime.

How often should you run?

The frequency of training is determined depending on the endurance of the body and the level of physical fitness. For beginners and those wishing to lose weight, 3-4 sessions per week will be enough.

If you have other workouts, then you must first think about how to combine them with a run so that the load is not excessive and does not go to the detriment.

Run duration

At first, classes should not last more than 20 minutes, and when the body gets used to it, the time can be increased to 30-40 minutes. No more - otherwise you risk overloading the spine and joints.

Why does the track stop while running?

The treadmill is a complex exercise machine. In the event of a malfunction of one of its components, it may stop right during the run, which is fraught with injury.

Consider the main reasons for this phenomenon:

Excessive web tension. To check the tension of the blade, try to lift its edge up. If it rises by less than 1-2 cm, then it needs to be loosened.
Worn motor drive brushes. If the brushes are weakly pressed against the contacts, then they should be replaced;
Overheating of the elements. In this case, the temperature sensor is triggered and the operation stops. Try to clean the engine compartment from dust - most often overheating is caused by its pollution.
Dead battery. With a significant loss of battery or accumulator power, with the help of which the parameters selected by the runner are adjusted, the mechanical track may spontaneously stop.

To prevent device failure, check its maintenance regularly, lubricate it at least once a year and center the blade as needed.

During the run, observe the operation of the simulator - if you notice any extraneous noise: squeaking, buzzing, buzzing, you should immediately contact a maintenance specialist.

Do not repeat this ever: TOP mistakes when exercising on a treadmill

Let's look at the main mistakes beginners make when exercising on the treadmill.

Mistake #1. No workout.

Indeed, why do you need a warm-up? It's just a run. Perhaps this is the most common misconception. After all, running is a huge load for the musculoskeletal system. By neglecting the warm-up, you risk, first of all, the health of your joints and spine.

Mistake #2. Handrail support.

Many beginners hold on to the rails throughout the run. This is easy to explain - this way a person feels safer and does not worry about the fact that he can fall off the track at any moment. But this way you will only increase the load on the spine.

To break this habit, imagine that you are running on the ground. You don't hold on to anything during a normal run, do you? And you don't have to do it on the track. The handrails are designed to grab onto if you lose your balance or feel unwell. Many trainers have built-in heart rate monitors.

Mistake #3. Lack of concentration.

Surely you have noticed that a person can do several things at the same time only if one of them is brought to automatism. For example, eat and read a book.

Therefore, only experienced athletes who have been running for a long time can afford to run on the track and watch TV. For beginners, it is better to focus on running technique, monitor your posture and listen to your own feelings.

Mistake #4. Look down.

The moving surface instinctively attracts the eye. Great amount novice athletes get injuries precisely for this reason - with constant concentration on the tape, a person loses the sense of space, his head starts to spin, and as a result, everything ends with a fall from the simulator.

Hello everyone!

Today we will talk about a fairly popular simulator, which is available in almost all self-respecting fitness centers, a treadmill. You can, of course, run on the street, but treadmills have their advantages.

In the cold season, you do not have to wear warm clothes, the simulator can be placed in any part of the house, and most importantly, you can adjust the load for yourself.

This sports equipment was invented for people who dream of losing weight. excess weight, but besides this, it perfectly pumps the muscles of the buttocks, legs and even the abdomen.

How to run on a treadmill? What are they? How to start? How much time to practice? What are the training programs? And who can't run? I will try to tell about all this.

Until now, scientists argue about the benefits and harms of running, citing various arguments. But people continue to run and achieve good results in losing weight, strengthening the muscle corset, improving their health and endurance of the whole organism.

Lately adherents healthy lifestyle life give their preference to treadmills, doing them at home or in the gym, because:

With active exercises on a treadmill at least 3 times a week, you can get the following pleasant results:

stabilize the work of the heart and blood vessels;
strengthen your immunity;
work out the muscles of the legs and abs;
train the gluteal, dorsal muscles;
improve metabolism;
good to lose weight;
to improve the work of the lungs;
improve mood and relieve stress.

By the way, with fast walking you can burn up to 450 kcal / h, and with intensive running up to 700 kcal / h. Agree, this is a good indicator for those who want to get rid of extra pounds.

What are the trainers?

Treadmills are divided into two types, one of which is powered by electricity, and the other is without. The second also has a subspecies. Let's take a closer look at each.

Mechanical

To date, this type of simulator is the most primitive and simple. His work is completely dependent on the person’s own efforts, that is, while you are moving yourself, the canvas also rotates, but as soon as you stop, the tape also stops. On such a treadmill, you can both run and walk, slow down yourself and vice versa accelerate at will.

A mechanical treadmill is chosen in the following cases:

They want to save money on a more functional simulator and on the light;
They are engaged in places where there is no electricity, for example, in nature or in a garage;
The apartment is very small.

Such a track has a low cost, weighs little and has small dimensions. But it is worth considering such negative points:

the legs are heavily loaded, sometimes it turns into the appearance of some diseases;
quite a few indicators and measuring sensors;
jerks are felt while running or walking.

Magnetic

This simulator is also mechanical, but it is a more convenient option compared to its original counterpart. The treadmill also works without electricity, but the presence of a magnetic brake allows you to make its course much smoother and softer, when running or walking, jerks are not felt. The advantages can also be called its quiet operation, reduced wear of the belt itself, as well as compactness.

There are also models with more equipped functionality that allows you to control your heart rate, monitor the distance traveled and the number of calories. But her speed still depends on the endurance of the runner.

Electric

These are the most advanced treadmills to date, powered by an electric motor. In them, you can easily set the speed, the angle of the tape, the effort, and even an effective program that is suitable for your own age and weight. All this allows you to do a microcomputer built into the cardio simulator.

The electric track is necessarily equipped with sensors for measuring heart rate, pressure and temperature, which allows you to control your body throughout the workout. Their cost is high and also depends on the power of the motor, the speed of movement and the width of the canvas.

Electric models are bought in case of:

If a person chooses running or walking as his main training;
They want to have a lot of indicators for monitoring their body and adjusting the simulator.
They want to install ready-made programs for classes themselves.
There is a large area for placing the simulator.

Among negative aspects can be distinguished:

dependence on light;
big size;
high cost;
expensive repairs.

You should not buy electric options if the regularity of your classes leaves much to be desired, you will only throw money away.

The first acquaintance with the treadmill left not the most pleasant memories for me. The simulator was electric, and I wanted to drink on the go. This trick did not work for me and it all ended in a fall, since the speed was not great. With experience, I have learned to avoid various mistakes when running, because after an unfortunate event, I learned a lot of recommendations on technique.

So, tips for beginners who want to practice on a treadmill boil down to the following:

Before starting a workout, air out the room for a few minutes, then turn on upbeat music and get started.

Do not start immediately with a run, it is better to do brisk walking, for the first time 7-10 minutes will be enough.
You should also not set the slope, first you need to learn how to walk for 30 minutes at a fast pace.
Train like this for a month so that your muscles and heart get used to the increased stress.
Then you can move on to interval training, run intensively for 1 minute, and switch to moderate walking for 2 minutes.
Further, you can increase the angle of inclination of the running surface, but do not increase the load.
Training should not exceed 30 minutes, 3 times a week is enough to lose weight and build muscle.
If you feel very tired, then do not stop abruptly, go for a walk.
It is better to do it in the morning 20 minutes after waking up, or in the evening a few hours before bedtime.
Just before training and immediately after it is better not to eat anything.
Do not run barefoot, be sure to wear sneakers with shock-absorbing soles, otherwise you can damage your ankles.
Do not try to hold on to the handrails, because in this way you only increase the load on the spinal column, while looking forward.
If you suddenly need to take something, then it’s better to stop, otherwise you can fall and get off not only with bruises, but also with more serious injuries.
It is advisable not to increase the heart rate to 140 beats per minute, it is better to reduce the speed, and then continue intensive running.
If you walk or run slowly, then it is better to touch the canvas first with your heel, and if you run fast, then go to the toe.
Observe stride length! The larger the slope, the smaller it is. With zero slope, it is better to use the natural length.
When running, do not lean back, but rather lean forward a little, this will reduce the load on the spine.
Never leave the track while driving, wait for it to come to a complete stop.
In addition to exercising on the treadmill, in order to improve your figure and lose weight as soon as possible, it is advisable to include in your sports plan also other muscles, as well as stretching, but on different days.

Scientists have proven that a cardio workout done in the morning consumes 20% more energy than exactly the same workout in the evening. Therefore, in the early hours of fat goes 20% more than in the evening.

Slimming program

To really lose weight with a treadmill, you need to be able to run fast, since walking is less effective for burning calories. Be sure to eat carbohydrate foods, as well as rich in fiber, exclude alcohol and others. Also excellent helpers will be the adjustment of the angle of inclination and the speed of the cardio machine.

The program itself looks like this:

Warm up for 5-10 minutes in walking or light running;
Stage 1 - 5 minutes of running at a speed of 7-9 km per hour;
Stage 2 - 2 minutes of intense running at a maximum speed of 12-15 km per hour;
Stage 3 - 1 minute of running at a speed of 7-9 km per hour;
Hitch for 5-10 minutes in light running or walking.

Over time, stages 2 and 3 you need to repeat, alternating them with each other, having more endurance, you can increase the number of repetitions up to 6 times. At the second stage, as far as possible, you can increase the angle of inclination and the load.

Workout for the muscles of the legs and buttocks

To make the buttocks, hips and stomach look more toned and elastic, training on the treadmill will again help. Here you need to go through a program that simulates descents and ascents, as it is she who allows you to achieve excellent results.

It's up to you whether you want to go running or stay walking, but if you're also looking to burn calories, then running is the way to go. Walking is suitable for those who want to pump only muscles.

What is the program?

Warm up 5 minutes by running at an average pace without inclination;
Stage 1 - run for 2 minutes at an inclination angle of 2%;
Stage 2 - running for 1 minute in a straight line;
Stage 3 - run 3 minutes with an inclination angle of 3%;
Stage 4 - running for 2 minutes again in a straight line;
Stage 5 - run 8 minutes with an inclination angle of 8%.
Hitch 5 minutes by running at an easy pace, turning into walking.

From 1 to 5, the stage with an increase in endurance can be repeated 2 times.

A constant change in the angle of the canvas either relaxes or tenses the muscles again, and helps to increase muscle mass in the buttocks and thighs.

Main contraindications

In some cases, running on a treadmill can be harmful. Therefore, you should not do it if you have:

spinal injury;
osteochondrosis;
traumatic brain injury;
malignant neoplasms;
transferred heart attack;
epilepsy;
failures in cerebral circulation;
temperature increase;
joint disease;
hypertension;
asthma;
obesity;
suffered a stroke;
pregnancy.

If there is a disease such as varicose veins veins, then everything is not clear here, so it is better to consult a doctor. In some cases, running on an electric simulator is allowed, but in special compression stockings.

This concludes my story. I hope that the treadmill will become your indispensable assistant in the struggle for the perfect figure. After all, initially this simulator was created for those with a sweet tooth, who, after each eaten cake, stood on a running belt.

Work out on the treadmill correctly, set realistic goals, adjust your diet, drink more fluids, do not forget about contraindications and be surprised at the results.

Good luck with your weight loss! See you!

If excess weight says no to your pants trying unsuccessfully to zip up at a fat waist, if the weather is non-flying and the need to jog in windswept open areas somehow doesn’t warm, then the homely comfort of a treadmill is a great alternative.

The treadmill is the right way to fight those extra pounds. The main thing is not to retreat and practice regularly. And like every fight, treadmill running has its own tactics. The most commonly used types of workouts that burn calories most effectively are:

Interval running.

An effective tactic in the fight for weight loss with running is the alternation of these two types of running. Such tactics do not allow the body to adapt to the constant constancy of loads, as a result of which more calories will be burned.

The alternation of two types of training (long and interval running) does not allow the body to adapt to the constancy of loads, as a result of which more calories will be burned.

Many treadmills have electronic calorie counters, but they tend to overestimate the actual number of calories burned, remember this. The amount depends on individual characteristics: age, height, weight, degree of physical fitness (see). It will also be useful for weight loss to drink in a timely manner, because the desired level of metabolism will not be maintained if the body is dehydrated.

Long run. Training program

Long run - long physical activity at a slow pace lasting up to an hour, at which the heart rate is maintained at 120-135 beats per minute. If you are a beginner, then it will be tiring for you to immediately take a high load bar, so start your workouts with a short run duration and gradually increase the load. For a beginner, the duration of the workout should be at least 25 minutes.

The longer you run, the higher the efficiency. But to achieve tangible results, you need to bring the duration of the run from 45 to 60 minutes. Thanks to this, you can burn from 300 to 700 calories.

Interval running. Training program

Interval running is the second most effective way to lose weight, which has several advantages over long runs:

Possibility of burning more calories than with a steady run, due to the increased energy expenditure during accelerations.
Acceleration is a useful stress for the muscles due to an unusual load.

The essence of interval running is the alternation of intense and calm pace of running. For example, 2 minutes of a fast pace, after which the transition to a calm run for 3-5 minutes, after again a two-minute intensive pace and again a transition to 3-5 minutes of a calm pace. Such a jog with a change of phases lasts up to about half an hour. But the duration of the lesson and the maximum pace are determined on an individual basis and it is advisable to do this under the guidance of a coach.

For beginners, interval running is not recommended, because acceleration is a noticeable load on the heart and joints. Therefore, before you start training, you need to already get in good physical shape. Training should be done 2-3 times a week. The most favorable time for jogging for weight loss is the first half of the day. And before you start jogging, do not forget about the warm-up.

The effectiveness of training

For effective training, the heart rate should be in the range of 65-85% of the maximum heart rate. The average values of the maximum heart rate are calculated very simply: 220 is the age for men and 226 is the age for women. In order for the training to take place in the zone of maximum efficiency, you should control the heart rate, for example, using . For a beginner, it is worth sticking to the lower limit of the effective heart rate zone, gradually increasing the intensity of the loads over time.

Training should be carried out regularly, at least 3 days a week, with increasing physical fitness, increasing the number of runs per week to daily.