Check out essential tips on starting running and practicing in the best way!
Running is a practice that contributes to the proper functioning of the body and is excellent for those who are looking for dynamic and challenging physical activity. It can be performed in different environments and also in groups.
We’ve separated tips on starting running for those who want to venture into this exercise with that in mind. Check out the recommendations below!
Why Start Running?
Running is a physical activity that benefits individuals’ health and general well-being.
In addition to promoting muscle and bone strengthening, the practice helps to relieve stress, ensure more disposition in everyday life and improve sleep quality, blood circulation, and brain activities.
Exercise also prevents the development of cardiovascular diseases, contributes to controlling blood pressure and cholesterol, increases respiratory capacity and physical conditioning, and improves self-esteem and the efficiency of metabolism.
Tips to get started:
There are some critical steps for those who want to start running, which help know if it is the right time and make it easier to start this practice. See what they are below!
1. Perform a Medical Check-Up
Seeing a doctor should be the first step before starting to run. It is necessary to conduct a cardiac and respiratory evaluation through exams to verify if the practice can be carried out. The practitioner can also guide the intensity at which the exercise can be undertaken.
Cardiologists, sports doctors, and general practitioners usually conduct this type of consultation and analysis. Among the tests that may be requested, we highlight the echocardiogram, the exercise test, the electrocardiogram, and the measurement of cholesterol levels, fasting glucose, and thyroid hormones.
2. Count on Follow-Up
Another step that can completely change the beginning of running practice is to have professional support.
Seeking guidance and assistance from physical educators registered with a Regional Council of Physical Education, whether through a consultancy, a running group, or even a personal trainer, is essential to customize training according to your specificities and avoid injuries.
This tip is reinforced by those who practice the exercise. Carla Guedes is a journalist and has been running since 2019. She highlights how monitoring can significantly change the experience of running.
To develop a personalized training plan, the coach will administer some tests. I’ve seen people getting injured in the race, which is also due to the lack of guidance from a professional”, says the journalist.
Carla also points out that groups can be a good option for beginners in practice. “If you like the company of people to exercise, a suggestion is to look for running advice in your city. Group workouts are more lively and, for those just starting, it works as an incentive,” she says.
3. Remember the Warm-Up
Another critical aspect of running before your workout is the warm-up. It serves to improve flexibility and range of motion and prepare the muscles for exercise.
Coaches can indicate the best actions to perform and warm up the muscles. Dynamic stretching is usually one of the most recommended.
4. Start Sparingly
The start of a running practice should be done moderately. Wanting to push the limits by running long distances and intensely early on can do more harm than good.
If you want to start running on the street, it’s essential to know that you can’t go beyond limits at the beginning.
That’s what Carla considers. “Take it easy. Some people want to skip steps to run further and faster, but the risk of getting hurt can increase. Consequence? You may have to stop, even momentarily, from running. So, what was the use?” warns the journalist.
Interspersing running with walking can be an excellent way to gain stamina in practice. In addition, running on the treadmill is another way to understand how it is possible to control the pace and evolve in training.
5. Knowing how To Listen to The Body
Understanding when to stop training or decrease its intensity is also very important for those starting to run. As stated above, going beyond the boundaries of what the body supports can be very harmful and disrupt the continuity of practice.
6. Create a Routine
At first, it is not recommended to run every day, as the chances of excessive wear increase. However, establishing a frequency and creating a workout routine is a great way to include the habit in everyday life.
Individual accomplishments begin to emerge when a person is committed. As with almost anything else in life, the reward comes when you put in the effort and work. As my distances increased, my times decreased”, says Carla.
7. Find Suitable Accessories
The most crucial accessory for running is sneakers, which must have to cushion. “You don’t have to buy the newest or the most expensive model; choose one that is comfortable. In my case, I like light sneakers”, says the journalist.
Clothing for practice should also prioritize comfort, and the use of light pieces is essential in the hottest times of the year. For women, supportive tops are a must-have item.