What elements do we have to take into account when starting to run, especially if it is the first time and we want to do it well? Here are some simple tips that will help you.
When it comes to enjoying better health, it is not only essential to follow a healthy lifestyle, based above all on following a healthy and balanced diet. Regular physical exercise is also essential.
This translates into practicing physical exercise every week, at least 3 times a week for 30 to 60 minutes each time. It can be any physical exercise, the one we like the most: walking, running, swimming, cycling…
And there are many benefits of exercise: it improves sleep mechanisms, increases energy expenditure helping to control and lose weight, lowers blood pressure and cholesterol, helps in calcium metabolism, is beneficial for the musculoskeletal system and the cardiorespiratory system, and also exerts a very interesting anti-stress effect.
If you love running but haven’t exercised in a long time and don’t really know where to start, there are some recommendations and tips you can keep in mind:
Take care of your shoes, not just anyone
We usually think that when it comes to running, it is enough to get dressed; put on any type of sports shoes, and go outside to practice it. But we make a very serious mistake, since if we do not wear the most appropriate footwear we run the risk of injuring ourselves, which can harm us in a very negative way, especially if we are starting to practice physical exercise. And it is that unlike what you think, running is not enough, it is also very important to choose the most suitable footwear.
What type of sports shoes is the most suitable for running? Basically they must meet three fundamental characteristics: be comfortable, stable and maintain adequate cushioning.
Likewise, depending on the weight we have, we can choose one or the other. Thus, it is common to talk about shoes for people with more than 75 kg of weight, and for less than this weight. For example, if you weigh 65 kg, you should choose between lightweight running shoes with less cushioning capacity. And if you weigh 85 kg, the most useful thing is to wear shoes with greater stability and cushioning.
We must also pay attention to what type of tread we have: neutral, supinator or pronator, which basically depends on how we place the foot on the ground. Pronation, for example, is the body’s natural shock-absorbing mechanism, and most runners are pronators. However, in case of doubt, it is best to use neutral running shoes.
Choose comfortable clothes
In addition to choosing the right running shoes based on our weight and the way we walk, we must also worry about choosing clothes that are as comfortable as possible. The ideal is that it does not squeeze us, and that it is adequate depending on the climate that exists outside. For example, going for a run in summer is not the same as doing it in winter and in the rain.
It is ideal that the clothing is breathable, since it allows it to dry very quickly and, in addition, it helps us to evacuate the sweat better.
Motivation is essential
If you are not motivated to do a certain action, it is likely that you either do not do it or in the end it will cost you much more to carry it out. Therefore, motivation is also very important when starting to run, and to keep practicing this exercise over time.
Motivating yourself means giving yourself strength and having the desire to bring to fruition what you want to do; in this case, run.
If we do not have experience running, especially when we have not exercised for a long time, it is not at all advisable to start running fast. The key? Insist on consistency.
This means that, in the first and second week, it is better to start running slowly for 15 minutes, and then increase the practice time as the days go by and we get more practiced.
At least 3 times a week
To really enjoy the different benefits that running or physical exercise in general brings us, it is essential that we practice it at least every week for a minimum of 3 days.
At least 30 minutes
Many experts agree that it’s better to run for at least 30 minutes than just 15 minutes. It is clear that having experience running is not the same as starting out. Therefore, if we are starting, we must maintain what we have indicated in the second point, running progressively and increasing the time and effort as we gain experience.
The ideal? Try to gradually overcome those 30 minutes and reach 40 or 50 minutes.