Many new riders come to training full of good intentions and admirable goals. However, the difficulty of starting a proper routine leads them to lose their enthusiasm as they move forward with this new activity.
Running is often the first choice of those who want to start with physical activities, due to the low cost of equipment, coupled with the fact that it can be practiced practically anywhere and is not a long-term obligation, such as a credit to a gym or a fitness club.
Tips for runners running is an increasingly popular sport that is not affected by the lousy economy, and that has more and more fans and more competitors in the multiple tests for amateurs that take place in all cities.
It also has multiple health benefits, as running regularly can reduce the risk of chronic diseases, heart disease, diabetes or stroke. Regular practice of this exercise can also boost your mood and help you lose or keep your weight under control.
However it is vital that you keep in mind specific tips that will help you start your training more safely and with more chances of success.
1. Choose the Right Equipment
If you have never been to run, it is normal that it takes a while to find out what clothes and footwear best fit for you. The first primary element is to get comfortable clothes, which allows freedom of movement and does not cause chafing. In cold seasons the equipment becomes even more critical; it is key that you take shelter not to lose too much heat, without the clothes add weight or limit your movements. Clothing such as long tights, hats, gloves, windbreakers, thermal shirts or sweatshirts, will help you to continue your training when the weather is unpleasant. On the other hand, it is worth investing in specialized quality footwear, to have a firm footing and protect foot, ankles, and knees.
2. Look at a Routine
Above all, be realistic about your situation and your possibilities, because it will be a key element in determining the course to follow. Take into account parameters such as age, weight, fitness and your goals, before estimating the distance and travel you can face. It is essential to understand that you will not start for long sessions with many kilometers. In fact, in the initial phase of training it is best to start walking, or alternating walk and smooth running. Overestimating your options can be counterproductive since you increase the chances of suffering injuries or exhausting and having to cut the training. The worse your fitness, the more precautions you must take to start running.
3. Increase the intensity gradually
Once you begin to feel comfortable with distance and effort, you can add distance and raise the pace slightly. In people who start running or playing sports, it is important to start walking. Do not want to raise the intensity too fast, as the consequences can be negative and delay your preparation. It is a question of time and patience.
4. Consultation with your doctor
Keep in mind that running is an intense physical activity that requires energy and puts your whole body into operation.
It is expedient to discuss your physician if your health is prepared for the challenge. A specialist will give you a more accurate idea taking into account your age, weight, fitness level, and other special conditions (respiratory, heart problems…) and advise you how far you can go.
5. Take care of your food
Running does not give you carte blanche to commit excess food. In fact, an unbalanced diet will help you to make less and will make it difficult for you to evolve and improve. One of the main sources of energy that are used in high-intensity exercises are the reserves of glucose that you have in the muscles and the liver.
An athlete who does not consume enough carbohydrates will exhaust these reserves, which causes fatigue faster and decreases his sports performance. Eat varied, healthy and balanced, but do not eat more than you spend.
6. Do not Neglect the Rest
Seven tips for beginner runners like food, rest is key so you can continue to evolve in your training. Stretching after exertion will help you in this regard.
Discover the time your body needs to recover and do not force deadlines. Fit the hours of training into your routine so that physical effort is an element of balance, not a massive obligation.
7. Be constant
Maintaining your workout routine over months will take you much further than sporadic great efforts. Discover the habits that favor you, go to train with music or your favorite podcast, vary the routes or join a club of runners if you prefer to run in the company.