Summer offers outdoor activities in the city, in the countryside or at sea. The simplest and most popular sport is competition.
But if you are not a real runner, there are some aspects not to be underestimated.
In this article I want to give you some advice on how to start running properly and look at the difficulties that inevitably meet beginners.
1. CHOOSE THE RIGHT SHOES
Do not use sneakers or sneakers, legs and joints must be protected while driving.
Not only the anatomy of the plant is important, but also the choice of route. The sole of the shoe varies depending on whether you are running on the road, on a dirt road, on sand or on a path.
The key thing to always remember (and that most people start to underestimate): running, always wearing sneakers.
2. SMALL STEPS PROCEDURE
Short steps increase your frequency and time, allowing you to control your heart rate and not get tired more than necessary. You can start walking at a fast pace and slowly when you feel ready, you can start the "flight" phase.
With mobile applications, you can also create workouts where you alternate minutes of walking from the run, improving from time to time, resulting in constant jogging.
Alternatively, you can start following a training plan developed especially for you (and designed for your needs) by a certified personal trainer.
3. DON'T THINK ABOUT DISTANCE
Your attention should not be focused on the miles you traveled, but on your senses. Feel the support of your foot on the ground, during movement (posture), breathing, any discomfort.
Thinking "how much longer" or "I'm going too slowly" will increase anxiety and thus fatigue and heartbeat.
Relax, focus on yourself and the environment. It won't be easier, but how.
4. LISTEN TO MUSIC
Applications also allow you to load ready-to-start playlists. Choose your music genre, BPM (heart rate per minute) and running on time, it will give you an automatic impulse and with a smile you won't feel tired.
I suggest you keep yourself at 120/130 beats per minute if you jog, but if you are an experienced runner also 160/180 beats per minute.
5. Make a run
After the race the muscles are stretched and warmed up, some stretching exercises will help you to relax and avoid contractures.
Extract the calves, knee tendons (on the support, stretch the leg, bending the torso forward with an extended column if you can grasp the leg), and the four-headed muscle (straightening, grasping the ankle and pulling out the thigh, opposite arm).
Hold the positions, breathe slowly for twenty, thirty seconds.
6. COMBINED IMPROVEMENTS
Racing creates slight inflammation and injury, especially at the beginning when you're not very fit.
To avoid and prevent them, just insert some exercises to strengthen them. Long with or without support, squatting and jumping will strengthen your hip and protect your knee joint.
But that's not all: for the whole body, including hand and stomach exercises, training will be more complete.
When? At the end of the race or you can schedule their insertion during the race (after 5 minutes or 1 km).
An example of a training session can be: 1 km - 30 squats in the air - 30 squats - 30 squats - 30 flexes and a restart ....
7. Check the power supply
It's not true that people who run can eat anything they want. It is not true that running and not eating carbohydrates and fats will make you lose weight.
First of all, ask yourself why you're running away. In any case, you will need to balance calories, fats, carbohydrates and proteins according to your energy consumption.
If you can't get a heart rate monitor first, and you can also check your heart rate, you can check the calories burned, and then get the help of a professional who will tell you the right products for you.
START: CONCLUSION
It's all for today, now you're ready to tie your sneakers and get out and do one of the most exciting and useful sports. :)