Tips when starting to run
When it comes to enjoying better health, it is not only essential to follow a healthy lifestyle, based above all on following a healthy and balanced diet. The practice of regular physical exercise is also fundamental.
This means practicing physical exercise every week, at least 3 times a week for 30 to 60 minutes each time. It can be any physical exercise, the one that we like the most: walking, running, swimming, cycling ...
And there are many benefits of the exercise: improves sleep mechanisms, increases energy expenditure by helping control and lose weight, decreases blood pressure and cholesterol levels, helps in the metabolism of calcium, is beneficial for the locomotor system and the cardiorespiratory system, and also exercises a very interesting anti-stress effect.
If you love run but for some time now we have not practiced physical exercise and we do not know very well where to start, there are some recommendations and tips that you can take into account:
Take care of your shoes, it's not worth any
We usually think that at the time of starting to run it is enough to get dressed, wear any type of sports shoes, and go out to practice it. But we make a very serious mistake, given that If we do not use the most suitable footwear, we run the risk of getting injured, which can harm us in a very negative way, especially if we are starting to practice physical exercise. And is that unlike what you think, Running is not enough, it is also important to choose the most appropriate footwear.
What type of athletic shoes is best suited to go for a run? Basically they must comply with three fundamental characteristics: to be comfortable, stable and to maintain adequate cushioning (1).
Also, depending on the weight we have we can choose one or the other. Thus, it is common to speak of shoes for people with more than 75 kg of weight, and for less than this weight. For example, if you weigh 65 kg you should choose between lightweight running shoes and with less cushioning capacity. And if you weigh 85 kg the most useful thing is to use a shoe with greater stability and cushioning (2).
We must also pay attention to what type of footprint we have: neutral, supinating or pronating, which basically depends on how we support the foot on the ground. Pronation, for example, is a natural mechanism of body damping, and most runners are pronators. However, in case of doubt, it is best to use neutral running shoes.
Choose comfortable clothes
In addition to choosing appropriate running shoes based on our weight and our footprint, we must also worry about choosing clothes as comfortable as possible. Ideally, do not tighten, and that is appropriate depending on the climate that exists abroad. For example, it is not the same to go for a run in the summer, to do it in winter and with rain.
It is ideal that the clothing is breathable, because it allows it to dry very quickly and, also, helps the sweat to be better evacuated.
Motivation is fundamental
If you are not motivated to do a certain action, it is likely that either you do not do it or in the end it will cost you much more to carry it out. Therefore, the motivation is also very important at the time of starting to run, and to keep practicing this exercise in time.
Motivate means giving yourself strength and having the desire to carry out what you want to do; in this case, run.
Run progressively
If we have no experience running, especially when we have not exercised for some time, it is not advisable to start running fast. The key? Insist on perseverance
This means that, in the first and second week, it is better to start running slowly for 15 minutes, and then increase the practice time as the days progress and we start taking practice.
At least 3 times a week
To really enjoy the different benefits that running or physical exercise in general gives us, it is fundamental that at least every week we practice a minimum of 3 days.
At least 30 minutes
Many experts agree that it is better to run at least 30 minutes than to do it only for 15 minutes. It is clear that it is not the same to have experience running than to start. Therefore, if we are starting we must maintain what we have indicated in the second point, running progressively and increasing time and effort as we gain experience.
The ideal? Try to overcome those 30 minutes and reach 40 or 50 minutes.
Images of Istockphoto. See References
(1) Carolina Rossi. 04/15/2018. How to choose the ideal running shoes. Infobae. //www.infobae.com/mix5411/2018/04/15/como-elegir-las-zapatillas-ideales-para-correr/
(2) Jonathan Simon. Without date. Running shoes. Webconsults//www.webconsultas.com/ejercicio-y-deporte/material-deportivo/zapatillas-de-running-13827 This article is published for informational purposes only. It can not and should not replace the consultation with a Physician. We advise you to consult your Trusted Doctor. ThemesExercise
