How to start running

Running is one of the most effective ways to stay fit and improve cardiovascular health. Not only does it help burn calories, but it also strengthens leg and core muscles.

As beginners, it can be difficult to know where to start and how to avoid injury. In this guide, we will provide you with the necessary information to start running safely and effectively.

The Benefits of Running

Regular running has many benefits for physical and mental health. Here are some of the main ones:

• Increased cardiovascular endurance
• Improved blood circulation
• Reduced stress and anxiety
• Burning calories and losing weight
• Improved bone health
• Improved self-esteem and self-confidence

How to Start Running

Before starting to run, it is important to consult with your doctor to ensure that you are in good health. Once you have received the okay from your doctor, here are some things to keep in mind when starting to run:

• Start gradually: do not try to run too fast or too far at first. Begin with short running sessions and gradually increase duration and intensity.
• Wear the right running shoes: running shoes should be comfortable and suitable for the shape of your foot. Consult an expert to choose the right ones for you.
• Warm up before running: do some stretching exercises to avoid muscle injuries.
• Try to maintain good posture while running: keep your torso upright, shoulders relaxed, and abs contracted.
• Listen to your body: if you feel pain or excessive fatigue, stop and rest.

Additionally, it is important to remember that there is no need to run every day to reap the benefits of running. Even two or three sessions per week can make a difference in your health and overall well-being.

Physical and Mental Preparation

Before starting to run, it is important to prepare yourself both physically and mentally. Here are some useful tips for tackling this new activity.

Physical Preparation

To avoid injury and make the running experience more enjoyable, it is essential to prepare your body. In particular, it is important:

• Stretch your muscles: before starting to run, you need to do stretching exercises to lengthen your muscles and make them more elastic. This will help prevent injuries while running.
• Start gradually: if you are sedentary or have never run before, it is important to start with short sessions and gradually increase the duration of the run. For example, you can start with a brisk walk of 10-15 minutes and then alternate it with a light run for another 5-10 minutes.
• Exercise regularly: to improve your endurance and prepare for running, it is important to exercise regularly. This can include activities such as brisk walking, cycling, or swimming.

Mental preparation

Running can be both physically and mentally challenging. Here are some tips for preparing mentally:

• Find motivation: finding a personal motivation for running, such as improving one's health or achieving a specific goal, can help maintain motivation during running sessions.
• Focus on the goal: during running, it can be helpful to focus on the set goal instead of the pain or fatigue. For example, thinking about the finish line of the next race or the goal of losing weight can help overcome difficult moments.
• Listen to music: listening to one's favorite music while running can help distract from fatigue and maintain rhythm.
• Celebrate successes: celebrating one's own successes, even small ones, such as completing a running session or improving one's time, can help maintain enthusiasm and motivation.

In conclusion, adequately preparing before starting to run is fundamental to make the experience more enjoyable and prevent injuries. Preparing both physically and mentally, with stretching exercises and regular activities and finding the right motivation and mindset, can help overcome difficulties and achieve one's goals.

Purchasing the right clothing and shoes

When starting to run, it is important to have the right clothing and running shoes to avoid injuries and increase comfort during physical activity. Here are some tips on how to choose appropriate clothing and running shoes.

Choosing the right running shoes

Running shoes are the most important part of a runner's equipment. A wrong shoe can cause foot, knee or hip pain. Here are some factors to consider when choosing a running shoe:

• Type of foot support: there are three types of foot support: pronation, supination and neutral. It is important to know one's type of support to choose a shoe that offers the necessary support.
• Cushioning: the amount of cushioning depends on the distance you plan to run and your body weight. Those who weigh more or run long distances will need greater cushioning.
• Sole material: the sole should be flexible but durable, in order to protect the feet from impact against the ground.

Choosing the right clothing

Running clothing should be lightweight, breathable and comfortable. Here are some factors to consider when choosing clothing:

• Fabric: the fabric should be breathable to keep skin dry during running.
• Fit: Clothing should not be too tight or too loose, but snug to the body so as not to hinder the runner's movements.
• Sun protection: If running outdoors, it is important to wear clothing that offers protection from UV rays.

In summary, choosing the right shoes and clothing can make a difference between an enjoyable and comfortable run and a painful experience. Take the time to find what works best for you and remember to replace running shoes every 500-800 kilometers to avoid injuries.

Planning your route and workout duration

Once you've decided to start running, it's important to plan your route and workout duration. Start with a brief warm-up of 5-10 minutes to avoid muscle injuries. Then, you can choose from several options:

Route

• Track: If you have access to a track, this could be the ideal place to start running. The smooth and soft surface minimizes impact on joints and allows you to focus on your running technique.
• Paved road: Paved roads are often the most common choice for beginner runners. Make sure there is enough space on sidewalks or in the roadside, especially if you run during peak traffic hours.
• Dirt trails: Dirt trails can be a good alternative to paved roads. The uneven terrain can help develop leg strength and improve balance.

Workout duration

At first, don't worry too much about the distance covered. Instead, focus on the workout duration. Start with a 20-30 minute run, two or three times a week. You can gradually increase workout duration by adding 5-10 minutes each time you run.

Make sure to listen to your body and not push yourself too hard. If you feel pain or excessive fatigue, slow down or stop completely. Remember that regular and gradual training is key to avoiding injuries and improving performance.

Tips for avoiding injuries during running

Like any physical activity, running carries some risk of injuries. However, there are some precautions you can take to reduce the risk of injuries while running.

Warm-up and stretching

Prior to starting a run, it's important to do proper warm-up and stretching. This helps increase blood circulation and prepare muscles for physical activity. Additionally, regular stretching can improve muscle flexibility and reduce the risk of strains or sprains.

Fitting running shoes

Select the right running shoes for you. Shoes should be comfortable, provide adequate support for the feet, and fit properly. Replace worn-out shoes as soon as possible to avoid injury.

Increase workout intensity gradually

Avoid sudden increases in workout intensity or distance covered. Gradually increase workout intensity over time to allow your body to adjust and avoid overuse injuries.

Cool-down

After a run, it's important to do a cool-down routine. This helps your body gradually return to its normal state and reduces muscle soreness.

By following these tips, you can reduce the risk of injuries while running and enjoy the many benefits of this physical activity.

Gradual increase in intensity

Gradually increase the intensity and duration of your running sessions. This allows your body to gradually adapt to physical activity and reduces the risk of overuse injuries.

Variety in training

Alternate different types of training to avoid repetitive stress on the same parts of the body. For example, you can alternate running on different surfaces such as asphalt and grass, or do strength exercises to strengthen muscles.

Listen to your body

Finally, listen to your body. If you experience pain or discomfort while running, stop and rest. Don't force your body to do more than it can handle. By doing so, you will significantly reduce the risk of overuse injuries.

• Adequate warm-up and stretching before running
• Selecting the right running shoes
• Gradual increase in training intensity
• Variety in training to avoid repetitive stress on the same parts of the body
• Listening to your body and not pushing it beyond its limits

Conclusion

Starting to run can be an exciting and energizing experience. However, it is important to take the right precautions to avoid injuries. Following the above advice can help you significantly reduce the risk of injuries during running. Always remember to listen to your body and make progress in training gradually. This way, you can enjoy the long-term benefits of running.