Have you just started in the world of running? So, it is very important that you follow certain tips to start running, which will help you reduce the risk of injury and achieve your goals progressively.
Take into account the 9 recommendations that we offer below and safely enjoy all the advantages that this sport has!
Benefits of running
Have you made the decision to start running ? !! Congratulations!! This sport can have numerous benefits on your health and, even a study published by Brigham Young University shows the benefit of running at least 5 days a week for 30-40 minutes on longevity at the cellular level. We list the most important benefits that are collected in different studies:
Lowers blood cholesterol: running increases the levels of good cholesterol (HDL) and reduces the bad (LDL). To get this benefit, you would have to run about 5 kilometers a week.
Strengthens the knees: Contrary to what many people think, running prevents pain in the joints and bones of the knees, as long as there is no previous injury , and the body weight of the runner and the frequency with which they are taken into account exercise is performed.
Prevents arthritis: long- distance runners have a higher bone density and, by running regularly from a young age, diseases such as arthritis and osteoporosis can be prevented.
Helps to lose weight: Obesity and being overweight affect many people today. Running regularly, along with a balanced diet, is an effective method of losing weight in a healthy way.
Improves cardiovascular health: running helps the heart pump blood with less effort and can reduce the risk of cardiovascular disease by up to 45%.
Reduce stress: running promotes the release of endorphins. These are known as "the neurotransmitters of happiness", because they generate well-being in the body and help combat stress, so present in today's society.
Improves symptoms of depression Running several days a week is as effective as taking antidepressants. This is also due to the increase in endorphins, which act as pain relievers in the body.
Increases personal motivation: In addition to endorphins, running also generates dopamine, a neurotransmitter that provides feelings of pleasure and reinforces people's motivation to carry out the activity that generates it, in this case, keep running.
It helps you sleep better and have a higher level of alertness during the day: this would require at least 150 minutes a week of moderate exercise.
It can extend life expectancy up to 3 years, and reduce the risk of premature death by up to 45%.
9 tips to start running without getting frustrated
As you have seen, the benefits of running are many and very important. So it is worth it to dare to do this sport. Of course, to do it safely, avoiding injuries and achieving the best results with this sport, it is important that you take into account the following 9 tips to start running .
1. Bet on the CACO method: walk and run alternately
Don't expect to run for 30 minutes straight from day one, especially if you're not used to doing any sport. It is recommended that you use the CACO method, that is, that you alternate the running intervals with the walking ones.
Start by interspersing 2 minutes of walking with two of running and, little by little, increase the duration of the latter one more minute until you are able to run 30 minutes in a row. According to many experts, this can be accomplished in about 8 weeks.
2. Run at a pace that allows you to speak
Don't make the mistake of pushing your running pace too hard. How can you know without a heart rate monitor if you are maintaining a suitable speed? The key is to be able to have a conversation with another broker . If you find it too difficult, slow down until you can do it.
3. Choose your shoes well
The shoes are the fundamental piece in the equipment of a runner, and it is not for less, since your performance will depend largely on them when performing this exercise. When you go shopping, keep these tips in mind when choosing your running shoes:
Cushioning: good cushioning is important to prevent injuries since, when starting to run, it is common to acquire some vices that can be harmful.
Flexibility: if you do not do sports regularly, we recommend that you opt for flexible and cushioned shoes.
Type of footprint: according to the type of footprint when running, a runner can be pronator, neutral or supinator. For this reason, you should choose shoes adapted to your footprint.Pronador: when you step, the ankle tends to rotate towards the inside of the foot.
Neutral : in this type of tread, pronation is almost non-existent, that is, the ankle position is very close to verticality when stepping.
Supinator : when stepping, the ankle turn goes to the outside of the foot.
Training surface: choose a shoe adapted to the terrain on which you are going to run, since it is not the same to do it on grass than on asphalt or dirt.
Usual weather: if the terrain is normally wet, select shoes prepared for it, as they will provide you with grip that will prevent you from slipping and falling.
Finally, we advise you to go and buy your sneakers from a specialized center where they can advise you on the model that best suits you. In addition, it is convenient that you try them on with the socks that you will use for your sports practice and thus check if they are comfortable, almost as much as if you were not wearing them. Use them for several days before you start running, this will help prevent blisters from forming. Keep in mind that during the race the foot tends to expand slightly, so you should not buy very tight shoes.
4 Let your body recover after exercise
Begin by running moderately and schedule rest days between workouts. Only then can you avoid exposing the body to overexertion and give it time to recover and gradually adapt to this exercise. This is essential to prevent injuries that, if they appear, in addition to physically harming you, can end up frustrating you and causing you to quit.
5 Listen to your body
It is normal that when running, especially at the beginning, you experience some physical discomfort, but you should never feel pain. If this happens, your body is sending you the signal that there is a problem, because if you notice pain in any part of your body and you continue running, it is most likely that you will end up with an injury.
6 Alternate surfaces
The surfaces you run on can have very different characteristics: they can be completely smooth, like asphalt, or stony and uneven like rural or mountain roads .
This will determine the form of running and the type of pressure that is exerted on the ankle. Therefore, it is recommended that you alternate types of surfaces, in order to break the pattern of repetitive movements, reducing the impact on the joints and optimizing your performance.
Some of the different types of surfaces you can run on are: asphalt, grass, beach sand or trial tracks.
7 Implement these habits in your running technique
To avoid injury and progress properly in running , try to implement this running technique:
Try to avoid that your heel is the first part of the foot that contacts the ground.
Do not take sudden strides when running : the ideal is that your footsteps do not make noise.
Keep your shoulders relaxed and prevent your hands from overshooting them.
Relax your hands : don't clench your fists.
Use the force of gravity as an ally to generate forward momentum.
Aim for your strides to step below your hip line .
8 Watch your diet
Eating correctly is essential to be able to perform in any sport, as we explain in the article Keys to a diet for athletes .
It is important that you provide your body with all the nutrients it demands: vitamins, minerals, carbohydrates, proteins and fats , and that you do so in an appropriate proportion to the intensity of the sport you practice, your physical condition and your state of health.
Keep in mind that there are many myths around sports nutrition, for example, that of the need to consume carbohydrates before training. This statement is only valid if you are going to run for more than 90 minutes , a time that is considered long for a beginning runner. When starting to run it is recommended that your races do not exceed 30/35 minutes.
9 Avoid injuries
All the tips to start running that we have just seen help to avoid injuries , but there is still more you can do to try to stop them:
Warm up before you start running and stretch when you finish.
Hydrate well.
If you have a previous joint injury, consult a specialist before starting running.
What do you think of these tips to start running ? As you have seen, they are not difficult to apply and can help you avoid injuries and achieve the results that you propose effectively. Running is an optimal way to take care of your health, as the benefits to it are numerous.
If you are interested in your health, from Veritas we offer you myGenome , a genetic test that allows you to know useful information such as your genetic predisposition to suffer injuries or valuable information such as your genetic risk of cardiovascular diseases.
Enjoy all the benefits of running without putting your health at risk!
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