As the expert noted, the main thing is to start with small volumes.
It is also desirable to conduct classes under the supervision of a trainer.
“A coach will always help you to join the training rhythm smoothly and without consequences.
In addition, I always recommend not to completely abandon training in the winter, but to do at least stretching, OFP, static exercises, foot strengthening exercises and other similar workouts at home, ”the RT interlocutor expressed the opinion.
Two to three workouts per week will be enough to get you started, he explained.
“But here it is important not to forget: stability and consistency are the key to success.
If you're tempted to skip a workout, don't give in.
The average duration of a workout (including warm-up and cool-down) should not exceed one and a half to two hours.
This time is enough to warm up qualitatively, do running work, and then perform general physical training and a hitch, ”the specialist emphasized.
According to Kondrashev, in order to properly organize outdoor training, it is necessary to think over the route of the run, as well as stops for warm-up and main volume.
“It is advisable to go to training during the day, when the air is warmest, then the mood will be most suitable for exercise.
Dress like it's 10 degrees warmer outside - the best guide to gear selection, ”said the coach.
He added that at a temperature of +10...+15 °C, a T-shirt or longsleeve, tights, and a cap are suitable for training.
“If it’s a little colder outside, about +5...+10 °C, then the T-shirt will no longer fit, and the equipment will be supplemented with light sweatpants, a windproof windbreaker and gloves,” the expert concluded.
Earlier, master of sports in kickboxing Alexander Chernikov gave advice to beginners so that they could make the start of sports as comfortable and safe as possible for themselves.