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How to start running without dying in the attempt?

Learning to breathe and listen to the body are key to practice correctly this sport

How to start running without dying in the attempt?

Running is for some the most integral sport that can be practiced, because while the body muscles are exercised, calories are also burned, blood pressure is lowered, and one can reach a state of calmness and mental satisfaction that lingers even several hours after running a few kilometers.

Jogging decreases the risk of vascular problems, prevents lung aging, and when practiced consistently over the years, it maintains an aerobic capacity equivalent to that of a young person.

Running in a smooth and unhurried manner allows the secretion of endorphins that help defuse tensions and prevent the emergence of depression and anxiety that sedentary people or high workload people may experience. For some, this sporting practice resembles a meditative state, since at the moment of running, the mind frees itself of the thoughts and concentrates in observing the present and the corporal activity of the moment.

Despite the many benefits, jogging may become difficult to turn into a healthy habit practice. As in most sports, certain tactics and incentives are required, not only to carry out physical activity correctly, but to avoid it becoming an impulsive passenger attempted to lead a healthier life.

This is how several experts and coaches advise to follow a series of steps that allow beginners or those interested in the subject, to go from running a few strenuous meters per week, to jog several kilometers enjoying in full the experience

Here, you will find five of the top tips:

  1. Less is more: if you are new in the sport, it is advisable to start with short distances and few times a week. Some trainers suggest making a calendar, marking two or three days a week in which the sporting activity will take place. Running short distances and walking when you feel the need to do so during training, help to condition the body and make pleasant the first experiences, aspect that will increase the chances of returning to jog in later days. If very long runs are scheduled, running very fast, or doing the exercise every day, it will be more likely that the activity only becomes a passing attempt.
  2. Mind and body alignment: This may not seem necessary, run requires special equipment as in any sport. Having proper shoes, clothes, and take a conscious posture, are crucial for the activity to avoid injury. It is not necessary to concentrate on the old technique of putting the heels first and neither should the movement of the arms be exaggerated with each step. When jogging, it must be done naturally and aligned according to the characteristics of each person. Stepping incorrectly can cause stress on the knees, hips, and lower back.
  3. Resistance is breathing: many coaches agree that the key to any sport is breathing. Oxygen is the fuel body, therefore, when breathing stirred and superficially, a feeling of exhaustion is created in the brain that is rapidly sent to other parts of the body. It can interpret the feeling as physical fatigue. However, this signal is nothing but a bad breath, so the secret is to take slow, long, deep breaths that will naturally coordinating with jogging pace.
  4. Learn how to avoid injury: the knee is the most common site of injury among runners, and lack of strength in the hip is the main cause. Therefore, it is recommended to practice exercises such as side steps using a resistance band, bridges, squats, and hip extensions. These exercises can help you gain body strength and avoid injuries when running.
  5. Rest is just as important: gradually increase the pace and distance as you progress through the sport practice, it is crucial for assessing the evolution of the sport discipline. However, it is essential that in the same way that the days and spaces for running are found, the moments to let the muscles rest are selected. The recovery time must be equivalent to the effort made. If the first days of training are intense, it is likely that the muscles require between two and three days before running again. As you train, the muscles gain strength and, therefore, the rest time may decrease. Even so, it will still be important to give yourself a space to leave the muscles at rest.

 

Latin American Post | Krishna Jaramillo
Translated from “¿Cómo empezar a correr sin morir en el intento?”

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