There is no secret formula to start running, but one thing is clear to us, if you want, you can. You don’t need to be fit, nor much resistance. What you need is to plan and organize your life to get to have time exclusively for you. Difficult? Maybe yes, but we can assure you that the reward will be worth it.
And remember that, although training on your own has many advantages, it is essential to do medical check-ups that assess that you are prepared to exercise.
Running for beginners. What you should consider
1. Choose a moment of day and defend it tooth and nail
Rest is also included in a good training plan, but it’s essential to organize your life so that you can spend some time exercising. Later we explain that it’s good to combine running with other sports, but the important thing is to know that you have that moment to exercise.
2. Very slow progress guarantees success
You mustn’t be in a rush. In this case, we tell you literally. At the beginning, you can walk fast until you notice that you’re working and that your heart rate has started to increase.
3. Alternate walking with running
Set yourself a goal calendar made just for you. You know how far you can go, but do not force the machine, you will avoid injuries and you can progressively improve without disappointment. Define, before starting the training, the times you’ll walk and the times you’ll run. Start by walking a lot and running a little and you see this equation reversing very slowly. Start with short workouts of approximately fifteen minutes and progressively increase by evaluating your performance and physical condition after each workout.
4. Deal with flatus
We cannot be totally sure, but we can almost assure that there is no runner who has not had to endure the pain of an uncomfortable flatus while running.
Although there are many factors that affect its appearance, flatus is usually linked to incorrect breathing. To avoid this, warm up before you start exercising and when you start running, control your breathing very well. The secret is to take air in through your nose and release it through your mouth until you have no air left in your lungs and the diaphragm is relaxed. Also try to eat very lightly before you start. Sure, you notice the difference
5. Record your progress
Choose an app that can help you measure your progress while informing you about your physique and vital signs. There are many options that can help you. We recommend you RUNTASTIC and RUNKEEPER, although surely many others appear at the same time we’re writing these lines!
6. Do you need more motivation? Put on music
If you run alone you may need an extra incentive to keep going. Music is a good option. If you decide to use headphones, keep in mind that music will distract you from the real effort you’re making and the rhythm of your breathing. You must stay focused so that this does not happen. In addition, you should be aware that the use of these devices can affect your attention to the events that happen around you as you run (human and road traffic, environmental noise, etc…). Be careful and be responsible with its use.
7. Run over different surfaces
It is always best to run on a surface that is not extremely hard to avoid injury. If this is not possible, try alternating asphalt with dirt tracks or grass. Your ankles and knees will thank you!
8.Stretching after training
Save some time to stretching after running. Relaxing and stretching guarantees, above all, that you can rest better, achieve a better assimilation of exercise and ensure a correct recovery.
9. Combine running with other sports
Don’t put limits on your training. Combine running with other sports disciplines that you like and make sure you’re always super motivated. Alternating different sports will help your body adapt better to different stimulus so that your physique will improve. In addition, you’ll avoid the typical runner injuries and you will enjoy more.
10. Rest well
You cannot train 7 days a week, especially when you have just started. And when you’re at a higher level, try to leave at least one day per week free of sport. Also, if you trained very hard one day, do a light workout the next day. Don’t force, your body will thank you.
11. Eat and drink well
Before running it is important that you choose foods that have easy digestion. Go for the fruit, either fresh or dried, and combine it with some carbohydrate. Avoid foods rich in fibre and fat before you start. Remember that it is also important that you hydrate yourself before starting, either with water or a natural fruit juice.
As you run, the need to drink increases. Make sure you hydrate yourself properly by drinking small amounts of water to help you recover from the effort. In the case of doing a high intensity workout, you can help yourself with electrolyte-rich drinks that will help you maintain the correct sodium levels.
12. Dress properly
In this case, start at the feet. Put on a pair of sport shoes designed for running. Follow with light pants that facilitate movement and do not produce friction. And it ends with a lightweight, breathable and comfortable technical fabric t-shirt.