Do you want to start running for the first time? It is a relatively simple sporting practice to carry out although, yes, some recommendations have to be taken into account to make the most of each training.
In this article we will give you some good tips to go out for beginners so that, so you can exercise healthily and improve your physical condition. Your new life is beginning.
Run for beginners: everything you need to know
Although at first glance going out to run may seem simple, it is important to take into account a number of considerations not to harm us or not to we get too tired. The first thing you need to know is that the practice of physical exercise must be something constant in your life so that, so, your body is healthy and can improve its condition.
That said, then we’ll give you good tips for running for beginners that will help you better set up your workouts and you can notice your improvement.
Always start by warming up
It’s a step you never have to skip. The muscles of the body must prepare for the demand for physical exercise, therefore, you should heat them, stretch them and prepare them so that we do not suffer injuries. Good heating consists of stretching the body well, activating it with a gentle gear and in unzip the muscles from day to day. Dedicate at least 5 minutes to warm-up to ensure maximum care.
The importance of breathing
Many people who start running find themselves with a problem: the onset of side stitches. This condition can make you stop your training for feeling strong punctures and discomfort on the side of the belly.
To avoid this situation and, at the same time, optimize the amount of oxygen we take, nothing better than knowing what the optimal breathing is for runners: inhale through the nose and exhale through the mouth. In addition, you have to try to do an abdominal breath, not thoracic so that the breaths are deeper and you can do a more efficient workout.
Posture while running
Another tip for running for beginners is that you have an upright posture whenever you’re on. The back has to be straight and the head upright with the look fixed to the front. With these simple indications you will avoid accumulating tension in areas such as cervicals or kidneys.
The ideal stride
In addition to taking into account the right position to run, we must also pay attention to the stride. You have to make sure your whole foot supports the ground and avoid running only on tiptoes. If we do it in this way, we will get tired faster and, in addition, we will be demanding excess energy from the sole or the twins, areas that can be overloaded and injured.
In addition, among beginners in running it is recommended to bet at first on shorter strides and thus prevent injuries or that the foot can be twisted. Over time, you can expand the strides and make them wider to get more resistance in your workouts.
Stretching after training
As well as heating up before you go out for a run, you can’t forget the stretches after exercise either. Relaxing muscles and joints is of vital importance in reducing tension in the body and will also help you avoid the appearance of subsequent hoses or discomfort.
Bibliography
– Higdon, H. (2001). Run with intelligence. Editorial Paidorupbo.
– McNeill, I. (2007). The beginner corridor manual. Editorial Paidorupbo.