More and more people are joining the world of running. There are many tennis players who do it without taking into account some basic tips to start running before playing tennis. In many cases, end up giving up in a short time or ending up injuring themselves. Below are 15 simple and quality tips to start running from scratch and get a great habit.
Best tips to start running
Conduct a prior review
This almost nobody does and is the basic point to start running. If you want to start practicing an intense physical activity such as running, you should undoubtedly have a medical-sporting review. If you do not want to perform a stress test yet or attend a specialized professional. At least it will be basic to perform a review in your family doctor in order to estimate that everything is fine. If you finally get to practice running regularly you will have to perform at least one effort test to see that your heart is fit to practice sport without risk.
Choose your sports equipment
Secondly, although it is true that you will need some sportswear, it is foolish to invest a lot of money in a top-of-the-line top or spectacular mesh when you’re just going to start running. Actually, as a beginner, you will simply need comfortable pants or tights. It fit perfectly to your body and do not bother you while running and a shirt as cool as possible in summer. Use something more covered (and even a cheap windbreaker) for winter, if you are going to start at this station. Choosing quality socks and shoes will also be very important, but this should not translate into “the most expensive of the market”. With some that are comfortable and do not make chafing will be enough to make your first races.
Shoes adapted to you
As time goes by you will begin to realize the type of footwear you need. While to start picking up rhythm will be enough with basic asphalt shoes, once you want to start improving your time or move to the mountain. Without a doubt, you will consider other points such as the lightness of the shoe or the grip of it. It is likely that you are interested in making templates to correct your structural or biomechanical imbalances. As we say, you will realize this only with time and do not need to invest so many resources to start running or you may get tired before to begin.
The mobile, the GPS and the music
Currently, there are a large number of applications to start running. As you pick up rhythm and technique, it may be interesting to acquire a GPS watch to control time and distance, as well as a music device adapted to your needs. Without a doubt, your mobile will suffice. As you can download some Simple app and start controlling your routines while you use it also to listen to music.
Guidelines to start training
As you learn you can consider having a coach, but to start you can find a large number of free training browsing the net or in training books. Choose parks, roads, paths, trails, clues, choose the scenario that you like and simply consider weekly routines. First, you will have to start alternating running and walking. As soon as you start to catch a safe rhythm you can enjoy jogging more and more and in a short time, you will realize. You are capable of holding 30 consecutive minutes running without stopping. Do not be afraid, but never lose respect for this sport and always hydrate well. It is key to start little by little and an interesting option to keep you motivated will be to consider a race as a future challenge to start running.
Adopt a correct posture
The posture is much more important than what is believed to run efficiently and avoid injuries. You must get the metatarsals hit the floor vertically to the hip, below the center of gravity if you want to decrease the impacts and run effectively. As for the knees, it is best to wear them semi-flexed to be able to push you and you should not extend your legs at all while you are learning to run. As for the upper body, move the arms but do not do it excessively. Keep your hands always relaxed and with your thumbs up and you will surely have much more stability.
Always warm up and work the career technique
Even for beginners, it is interesting to work the career technique. These are exercises that will help you improve your body posture and prevent you from getting injured. You should do these exercises in the warm-up, once you are able to run for a period of time of about 30 minutes and always on flat terrain, more or less along about 25 or 30 meters.
Among them we recommend walking with your heels, walking on tiptoe, making lateral movements perform skipping with your knees to the chest. With your heels to the gluteus, as well as different zig-zag strides.
Control your breathing
Breathing is very important but you should not obsess either. Try to breathe as best you can but concentrate on trying to make long breaths that are not very deep. From the diaphragm and with a very comfortable rhythm and that is natural to you. You can choose between inhaling through the mouth and nose and exhale through the mouth as you prefer, ie two strokes, one, three etc.
Check your rhythms
Do not forget to take into account your rhythms. You do not want to start running like people who have been training longer than you. If you think you’re in shape, the most normal thing is that you can not follow them more than a kilometer. Take a smooth rhythm with which you can hold a conversation and keep your pulse, if you have any way to control them, at 60% of your maximum frequency. To begin with, you can calculate with the formula 220- your age. At the beginning alternate running to these rhythms with walking and little by little you will see how you can go running more, and faster and faster without problems.
Eat and drink properly
Moisturizing well and eating healthily is also key to being able to run. When you exercise, your body temperature increases and your body needs fluid, so you’ll have to drink a lot more before, during and after exercise. With regard to food, a healthy diet should be followed and the consumption of carbohydrates should be increased when the races or stronger walks are to be made in order to avoid running out of energy.
Rest is key
Rest is also very important. You will have to sleep at least 7 hours each day and also you must alternate the days of exercise with some rest. Do not want to run seven days a week as this will not be good for your body. Insert 7 days of exercise with two rest and your body will thank you because resting is also part of the training.
Train as a group
Especially at the beginning, this is very interesting. If you manage to create a link with a group it is very likely that you will commit much more and start to improve. The time will pass faster, you will have a good time, you will create links and you will also do sport. What more could you want?
Stretch from the beginning
There are many experienced runners who do not stretch and this is a very big mistake. Warming up, the return to calm and stretching are a fundamental part of training if you want to prevent injuries and gain flexibility. This will relax the muscles and the next day will be able to run again avoiding many problems that could occur if you do not acquire this habit.
Massages to “let go”
If you are not used to exercising or running, it is very likely that you feel your muscles tired and much tenser in a short time. That is why it is advisable to go for a relaxation massage or to “release” leg at least once a month. Take advantage of the rest days and take some time for yourself because your legs will thank you.
Always take care of your feet
In addition to the massage, another very interesting point will be to take care of your feet after each workout if you do not want to finish with hardness, bullets or swelling in summer. It will be interesting to apply warm water with salt and vinegar, which will relax them very much. If you also want to start competing, Vaseline is a very interesting option to avoid redness and chafing.