Running is a great way to improve your health and well-being. But before you start, there are some important things to consider to make your running experience safe and rewarding.
1. A medical assessment.
Before you begin, a preparticipation medical evaluation is crucial. This checkup will help you understand any risk of injury or heart disease and give you personalized advice for safe practice.
2. Strengthening.
Strength training is critical. Strengthening your muscles will help you run more efficiently and prevent injury.
3. Plan your training.
A training plan is your road map on this journey. Ideally, work with a coach who understands your goals and limits.
4. Running technique.
Learning proper technique is essential. Include exercises that help you develop good running techniques. This will allow you to develop better performance and also decrease the risk of injury.
5. Start slow.
Progression is key. Start slowly and increase distance and intensity gradually. A rule of thumb is not to exceed a 10% increase in weekly distance. Listen to your body: if you feel exhausted or sore, take it easy.
6. Hydration.
A key to performance is to stay well hydrated. Watch the color of your urine, it should be clear; this varies depending on the weather and your sweat rate.
7. Nutrition.
Fuel for running. Nutrition is crucial to your performance and recovery. Whether you are looking to lose fat or gain muscle mass, your nutritional requirements will be different. Consult with a nutrition professional for a personalized plan.
8. Good recovery.
Rest is part of training. Sleep wbell, eat and hydrate well, and consider relaxation massages and stretching. Adequate rest is critical to improving your performance.
9. Stretching:
Stretching at the end of your sessions and devoting at least twice a week to a good stretching session is essential. This will keep your muscles flexible and ready for your next run.
10. Sneakers:
Choose your sneakers carefully, looking for those specially designed for runners. A good pair of sneakers will not only offer you the support and cushioning you need but will also make every run much more enjoyable.
If you would like to be accompanied in your training, write us and schedule your appointment.