In recent years, running has become an increasingly popular sports practice, especially among runners 40 and older. What was once called jogging and later jogging, is nowadays an increasingly widespread aerobic practice and in which many people start daily. One of the main factors in a successful run is best running shoes for very high arches but there are others. That’s what we’ll talk about in today’s article.
But as in all impact sports, if you want to start running you have to be aware of what this sport demands and start progressively. And is that running, in addition to being popular, is also known for being an important source of injury among people who practice it.
Many of these injuries are mainly due to not knowing how to get started in this sport, taking into account aspects related to walking and the biomechanics of the body when running. For this reason, today we want to offer you a selection of expert running tips for beginners that will help you get off to a good start in this sport and progress at a good pace and safely.
1. GET STARTED BY RUNNING SHORT INTERVALS
When starting running, a runner is often eager to start running long distances. But this is not recommended for a beginner.
Long intervals can be too tiring for a beginning runner. And it can make you lose motivation very quickly, to the realization that resists not something that can lead you to think that no wood from runner when, in fact, is due to pure lack of training.
It is best to start running short intervals (for example, 2 minutes) alternated with recovery intervals of the same duration. During recovery intervals you can run more slowly, advance to walking, or even walk: there is nothing wrong with walking between intervals if you are a beginner!
Then keep increasing your running intervals by one minute for each workout. And little by little you will see how each time you are able to run longer without stopping.
2. AVOID RUNNING TOO FAST AT FIRST
Another thing that usually happens when someone starts running is that they immediately want to show themselves how fast they can be. The result is that, more often than desirable, these runners end up exhausted in a very short time, with flatus, joint pain, or even some unexpected injury.
As a beginner runner, you should be aware that your body is not yet used to the physical stress of high-speed racing or sprinting. This resistance is something that is trained since the body has to get used to it little by little.
The first thing is to gain bottom and resistance. Train yourself by gradually increasing your running intervals; And when this is over, you can add speed to your training.
3. TAKE TIME TO REST
In beginning runners, and enthusiasm for the sport that is difficult to contain is frequent. This is fantastic, of course, but it can lead you to run more than you should, without considering that your body needs rest.
Ideally, you should plan training sessions in which you run one day and rest the next day. It is important that you respect this rest: your cardiovascular system has not yet become accustomed to the intense increases in the pulsations; And if you don’t let your body recover, complications or injuries can arise that prevent you from running for a while.
4. BEWARE OF FLATUS
A common annoyance in beginning runners is flatus: those crippling stitches in the side that get worse when trying to breathe, that leave you breathless and force you to stop.
To avoid the appearance of flatus, it is recommended not to eat anything during the 2 hours prior to training and to hydrate during it by drinking in small sips. If despite all the flatus makes an appearance, it is essential to stop and recover until you can breathe properly.
5. TAKE CARE OF YOUR BODY COMPREHENSIVELY
The running is a comprehensive sport that requires you to be in shape from head to toe. When running, what supports the body structure is the core, that is, the belly area. And it is essential that you are well trained and adequately hold the viscera, facilitating at the same time that you do not lose your balance.
But, beyond the core, the rest of your muscles must be well trained and strong, because your gait depends directly on them: the movement of the arms gives you momentum, the posture of the back allows you to correct without injury, and the Leg strength allows you to lift them properly on any terrain.
So don’t think that by running you already have everything done: diversify and make sure that the rest of the muscles in your body are also strong and resistant.